As beneficial as they may be, running training and competitions cause periods of stress and fatigue for the body, which increases the risk of injury. Hence, it is important to focus on your health to regain the vitality you need, improve your performance, and, above all, stay in shape.
1. Kiwi, a runner’s best friend
The main characteristic of kiwi is its richness in vitamin C. To give you an idea, one kiwi alone can cover a day’s vitamin C needs! Kiwi is, therefore,e the fruit with the most antioxidans . It is highly recommended for runner, during recovery periods but also periods of prolonged fatigue. There is no point in taking vitamin tablets when you’re feeling down; just eat 2 kiwis every morning.
2. Bananas, the essential “sport” food
It’s not a myth, bananas are indeed a fruit particularly appreciated by athletes thanks to their carbohydrate content. They help fight fatigue and provide long-lasting energy. Bananas also contain a good amount of magnesium and potassium, which are useful for fighting mild cramps. They are perfect during recovery periods to replenish energy and compensate for potassium losses that can be linked to exercise.
3. Eat dried fruits for long-lasting energy on every run
Nuts ( walnuts, almonds, cashews, hazelnuts, and pecans) are real energy bombs. They are an excellent source of protein, potassium, and omega 3 and contain a wide variety of vitamins and minerals. They release slow and sustained energy, which is interesting for long outings. Don’t hesitate to have a small handful as a snack, you will provide your body with the essential fatty acids for a good balance.
4. Acerola, for the overall fitness of runners
Acerola is a small berry also known as the West Indian cherry or acerola cherry. Widely found in South Africa, it is known for its high vitamin C content, making it an excellent antioxidant. It is a fruit appreciated by runners because it provides energy and, therefore, a better overall state of fitness. An acerola cure is perfect in cases of overtraining, stress, or extreme fatigue. It also helps the body fight infections. This small berry can be consumed in powder, tablet, or juice form.
5. Goji berries, the super fruit for running
What would a runner be without their berries? Goji berries are small red fruits that are particularly rich in protein, minerals, and antioxidants, hence their name “superfruit.” Goji berries are a great ally for runners because they help fight the effects of free radicals, substances that are harmful to the body’s cells. These berries are easily found commercially, in juice or dried form.
6. Chia seeds to recover after a run
Chia seeds are native to Mexico. Rich in protein, carbohydrates, omega 3 and 6, fiber, and antioxidants, they are particularly useful during recovery periods to replenish energy reserves and contribute to muscle repair. With their nutty flavor, they are easy to combine with yogurt, a smoothie, or even a salad.
7. Royal jelly for a champion immune system
Royal jelly is a substance produced by worker bees between their 5th and 14th day of life. Nutritionally, royal jelly is similar to honey , except that it is richer in B vitamins, essential fatty acids, minerals and carbohydrates . Its particular composition acts on the immune system . It is interesting to take a course of royal jelly before entering the winter period in order to help the body resist the aggressions linked to the cold.
8. Turmeric to take care of runners’ muscles and joints
Turmeric is a yellow-colored spice grown in China, Indonesia, and India. Its benefits are numerous, but two properties are of interest to runners: it’s an excellent antioxidant and an anti-inflammatory, thanks to its main pigment, curcumin. Let’s not forget that running can be traumatic for our muscles and joints and can cause inflammation. Adding turmeric to your diet or supplements can be beneficial before and after exercise. Also, consider curry, which contains a very high amount of turmeric.
9. Spirulina for top recovery
Spirulina is a microscopic algae. It is known for its significant nutrient content. Its high protein content makes it an ideal ally for runners during recovery periods. It contains a large quantity of minerals (iron, calcium, and magnesium) and trace elements (selenium, zinc, etc.). Low in calories, it is consumed by many runners and is available in powder, capsule, or liquid form. Some energy bars may contain it to enrich their protein intake, recognizable by their green color.
10. Cocoa for intense running workouts while staying relaxed
Cocoa is a magical ingredient for its stimulating and anti-stress effect. It contains a significant amount of magnesium, the anti-stress mineral par excellence. It is also rich in theobromine, a stimulating substance that has effects. Cocoa is the ideal ingredient during periods of intensive training that generally bring stress to the body. Opt for unrefined cocoa powder or dark chocolate, without excess because it retains a high energy value. Not all excuses are good!
