This is because applesauce has a lower fiber content. Fiber slows down your metabolism, but during a run you want your body to break up food for energy as fast as possible. Therefore, a low-fiber snack gives you quick energy.
One cup of unsweetened applesauce has around calories and 20 grams of sugar. Recipe to try: Slow Cooker Skinny Applesauce. Oatmeal might not seem like the ideal pre-workout snack because of its fiber content. However, most of the carbs in oatmeal are not fiber, but other simple and complex carbs that pack tons of quick energy.
Not to mention, oatmeal is highly customizable. Add a half cup of berries or a teaspoon of honey for some additional sugar. Try eating your oatmeal at least an hour before your run. Green and black tea are not just bursting with antioxidants, they also have the perfect caffein boost to power your run. Try having a cup of tea to go with your pre-workout snack.
This small change might make a big difference. Recipe to try: Iced Tea with Peaches and Lime. Just like green tea, the caffein in your favorite coffee drink can be the perfect power-up for your run. If you like indulging in coffee shop drinks, a run could be the perfect excuse. Just keep an eye on the calorie content because many of these drinks can have around calories!
Granola is made from oats, which makes it a high-carbohydrate, ideal pre-workout snack. Added fruits provide vitamins as well as extra sugar for quick energy. Try having a calorie bar about 30 to 60 minutes before your workout. After You Run Kickstart the recovery process with a snack that includes both carbohydrates and protein. Carbohydrates replete your energy supplies to stop your body from breaking down muscle for energy. The protein provides amino acids that are necessary for muscle repair.
Greek yogurt is great for post-run recovery because it contains both carbs and protein. One cup of plain, non-fat Greek yogurt has about 23 grams of protein, 10 grams of carbs, and calories. You can add fruit for additional sugars, or a spoonful of peanut butter for extra protein. In addition to being a quality protein source, beef is high in iron, an especially important element for runners.
Iron deficiency can lead to fatigue. For vegetarians, beans, peas, green leafy vegetables, and iron-fortified cereals are good sources of iron.
In addition to being a good protein source, salmon contains loads of heart-healthy omega-3 fats, which can counteract inflammation and fend off disease. Skip to main content. From repairing muscle to maintaining energy, runners' bodies have special nutritional needs. Here, seven great foods for runners — peanut butter tops the list! Small Bagel with Peanut Butter For runners, food does more than just squelch hunger.
Small Bagel with Peanut Butter If you're a morning runner, you know it can be tough to hit the road on an empty stomach. WIN a prize a day! Enter now! Blaine Moats. Bananas If you need a carb-packed energy-booster before an afternoon run, it's hard to go wrong with a banana. Lynn Klapperich. If you switch your apple-a-day to an orange-a-day, you may experience less muscle soreness after your run.
According to a study in the International Journal of Sport Nutrition and Exercise Metabolism , consuming vitamin C before a workout can reduce muscle soreness and prevent the formation of free radicals. A single orange supplies percent of your DV for vitamin C while an apple only provides 14 percent. A bonus: Oranges are a great source of selenium, a trace element whose antioxidant power maintains thyroid function, fights fatigue and boosts metabolism. High-impact exercise like running helps improve bone density through prompting bones to add mass to counter stress, but calcium and vitamin D the nutrient that helps your body absorb calcium are essential parts of the equation, and runners tend to not get enough of them.
A study in Physical Medicine and Rehabilitation Clinics of North America found that over 20 percent of runners will get bone stress injuries like stress fractures annually. The reason? Nutritional deficiencies in calcium and vitamin D increase your risk for these types of injuries.
Luckily, another study in the American Academy of Physical Medicine and Rehabilitation found that in young female runners, higher intakes of calcium, skim milk, and dairy products were associated with lower rates of stress fractures. One cup of low-fat yogurt, like Stonyfield Smooth and Creamy Organic Lowfat Yogurt, contains over a third of your recommended daily intake of calcium and a quarter of your RDI of vitamin D. On the other hand, the same size cup of low-fat Greek yogurt only has a quarter of your RDI of calcium and no vitamin D.
A study published in The International Journal of Sport Nutrition and Exercise Metabolism , found that subjects given chocolate milk during recovery time between periods of riding stationary bikes were able to pedal 49 percent longer than cyclists given another carb-replacement beverage. Also of note, better performance is correlated with higher amounts of stored glycogen in skeletal muscles, an energy source that typically decreases during intense endurance exercises like running. Research in the Journal of Applied Physiology found that ingesting protein along with carbohydrates at a carb-to-protein ratio of can replace these muscle glycogen stores faster and improve endurance performance over just carbohydrate ingestion alone.
Turns out, 12 ounces of low-fat chocolate milk has a ratio of 3.
Avocados pack powerful anti-inflammatory properties strong enough to ease arthritis symptoms. You can bake, broil, grill, or poach chicken in broth. Calories: per one rice cake with 2 tablespoons of peanut butter. First off, dark chocolate the darker the better generally contains more flavonols than milk chocolate. This green vegetable is full of vitamin C.
Bananas are an ideal source of fuel. Fat- and sugar-laden banana pudding?
Not so much. Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery.
Still not convinced you should nosh on a nanner? Researchers from the North Carolina Research Campus found that when long-distance runners were given a soy protein supplement infused with polyphenols from blueberries, their fat oxidation and gut permeability i. Even better, after exercising, runners in the treatment group showed a spike in their metabolism that lasted over 14 hours, while the placebo group went back to normal levels over the same time.
When it comes to the metabolic benefits of blueberries, stick with the fresh stuff.