The heroism of the nutrition world, superfoods are typically eco-friendly and always in style. In reality, the term “superfood” has gained some traction in recent years, with a new superfood member making an appearance on social media every week in wellness-related circles.
Superfoods can range from genetically modified purple tomatoes to highly advertised green powders. It can be an odd and perplexing world. What was once a fairly narrow list of foods has expanded to encompass anything that even slightly seems healthful. Thus, navigating this can be challenging. Which of these dishes is truly worth treating yourself to? What is merely rhetorical? Which are the finest for runners, of course?
These superfoods are our top picks for improving running performance since they are supported by the greatest available research.
Avocado
Avocados are a really trendy dish, whether they’re sliced up and added to a poké bowl or spread on toast. Fortunately, the excitement is largely warranted. Rich in heart-healthy monounsaturated fat that keeps you full, these luscious fruits are a great supply of this type of fat. The Academy of Nutrition and Dietetics’ national media spokesman, Yasi Ansari, M.S., R.D.N., C.S.S.D., stated: “Fats can also help to fuel long-duration, low-to-moderate intensity exercise.” A runner’s diet must include items like avocado to help them meet their increased energy needs and to support their overall health and recuperation.
Lentils With Beans
Make friends with beans and lentils if you want to eat more plant-based meals without compromising on protein. Beans and lentils merit a place on the superfoods list because they are the foundation of the popular “superfood salads” that can be found in supermarket meal deals sections and on the pages of cookbooks written by famous chefs.
Additionally, canned beans—like red kidney beans, butter beans, cannellini beans, or even the simple baked bean—are incredibly inexpensive, in contrast to many other purported superfoods. Rich in fiber, iron, protein, and vitamins, beans of all kinds promote intestinal health, which has been connected to enhanced athletic performance.
Lentils are also a good source of iron. According to dietitian Marlo Mittler, if you are lacking in this mineral, your body will be less effective at burning calories for energy, which is something that no runner desires.
Berries
There are many different types of berries to pick from, including strawberries, blueberries, blackberries, cranberries, and gooseberries. They also contain a lengthy list of vitamins and minerals, including potassium, magnesium, vitamins C and K, fiber, and prebiotics. Furthermore, according to Frances Largeman-Roth, RDN, a nutritionist and enthusiastic runner located in New York, berries have antioxidant qualities that can aid in preventing weariness and accelerating healing. Berries, which are high in vitamin C, boost immunity and help you stay in top running condition.
Eggs
Eggs are a great addition to any breakfast, lunch, dinner, or snack plate. They are nature’s adaptable source of omega-3. You can eat them poached, scrambled, or boiled. “Eggs are a complete protein because they contain all of the essential amino acids,” claims Mittler. They’ll save you from facing the midmorning snack demons since the protein in breakfast prevents your blood sugar from rising and falling, which leads to hunger, in addition to providing your body with all the building blocks it needs to repair and enhance your muscles after a strenuous training session.
Potatoes
Although they have a place in a runner’s diet in moderation, low-nutrient carbohydrates like white bread and rice shouldn’t be grouped with the humble potato. Granted, they aren’t the healthiest when they’re deep-fried chips covered in oil, but baked, boiled, or mashed potatoes are excellent sources of carbohydrates that provide runners energy.
Though white and sweet potatoes are equally rich in vitamins and minerals, sweet potatoes tend to have a stronger reputation as superfoods. In actuality, white potatoes have higher potassium content, which is crucial for runners since it regulates their hearts.
Kale, Spinach, and Other Leafy Vegetables
Since kale is high in iron and helps your red blood cells transfer oxygen to your muscles, it should be a staple in any runner’s diet. Due to its beneficial effects on bone growth, vitamin K, which is particularly necessary for runners who engage in frequent high-intensity running, is also abundant in kale.
Popeye was right to choose spinach as his go-to food. According to NHS studies, spinach has a lot of naturally occurring nitrates that support your cardiovascular system. Spinach has the ability to improve running performance by maximizing the transport of nutrients and oxygen to your muscles and circulatory system. Both spinach and kale make great side dishes or can be added to pastas and stir-fries.
Salmon
Salmon, sometimes known as the “king of seafood,” is an excellent source of protein and omega-3 fatty acids that can improve recovery and blood flow in runners. According to research, the necessary fats in this pink fish can improve tissue regeneration and lessen muscular soreness by lowering inflammation following a run. However, make an effort to stick with wild salmon instead than farmed salmon that is loaded with hazardous chemicals and fishmeal. A tasty and nourishing addition is smoked salmon, which tastes great on a bagel for breakfast, folded into sushi for an on-the-go meal, or cooked with vegetables for dinner.
Yogurt
This everyday kitchen staple is a kid and adult favorite and the perfect midday or morning meal for runners. Yogurt, rich in protein, calcium, phosphorus, B vitamins, all nine necessary amino acids, and probiotics, helps to maintain a healthy stomach and strengthen bones. This dairy product is praised by registered dietitian Karen Ansel M.S., R.D.N. as “one of the healthiest foods you can eat.” But watch out—some flavor-enhanced yoghurts may pack a punch. Greek and natural yoghurts are healthier choices.
While it’s typically enjoyed as a sweet snack or breakfast with fruit, honey, or oats, if you just can’t get enough, try blending some mint sauce with Greek yoghurt to create a yoghurty dressing for savory dishes.