If you’re a runner, paying attention to proper food choices and overall nutrition is a major key to success. Providing your body with the right amount of energy is essential to completing your run and recovering. But what to eat when and why is it all so important? Based on expert feedback, we’ve rounded up the best foods for running stamina. Check before hitting the pavement.
Eat this instead of that! Chat with Lauren Manaker MS, RDN, LD, CLEC, an award-winning registered dietitian, book author, and recipe developer to learn everything runners need to know about eating to best support their stamina. “If you’re not getting the right nutrients, you can feel sluggish, sluggish, or sick during your run,” Manaker said.
If you’re a runner, keep reading this article to learn about the best foods to maintain your stamina. And next, don’t miss the 6 best exercises for strong, toned arms in 2022, says the trainer.
There are many facts runners should know when choosing food. For example, carbs are the perfect food to eat before a long run. “Quick carbs can give people a burst of energy and help with stamina while running,” says Manaker. Calorie and carbohydrate needs can vary based on many factors, including a person’s training plan. It states that consuming ~12 grams of carbs improves performance.
For short distances, meal times don’t matter much. An hour before he runs for a short time, it is good to eat. If you’re running longer than 60 minutes, you should eat 45 minutes before your run and eat a mini-carb-packed snack to coincide with your run. Plan to have a meal 3-4 hours before and have a carbohydrate-rich snack shortly before.
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Manakar recommends that your diet consist of protein, carbs, and fat to keep hunger at bay. She also suggests some simple meals that support a runner’s stamina. For example, her old-fashioned PBJ sandwich served with a glass of milk. Grilled chicken breast with steamed vegetables and sweet potatoes is also a smart choice, along with oatmeal with berries and walnuts.
Snacks are a runner’s best friend for quick refueling. Having a snack about 30 minutes before your run is great for stamina given you’re eating a proper solid meal. Here are some solid snack options that Manaker recommends.
The first of the best foods to maintain stamina is just that. bar. These delicious snacks contain just two ingredients and both are 100% fruit. Completely sugar-free and filled with healthy carbs, it’s a super simple snack for runners to enjoy. A full bar provides 26 grams of carbs and is free of the top 12 allergens. It’s really an ideal option as it doesn’t need to be refrigerated.
Joolie’s Organic Medjool Dates are the perfect pre-run snack. Manaker recommends enjoying this treat with natural nut butters a few hours before your run, or snacking on it before hitting the pavement.
Dates provide a natural source of carbs and potassium that can help with muscle cramps. They have no added sugar and are the perfect carb to pack easily. Filled with natural antioxidants A snack of octopus can help combat the oxidative stress that can occur while running.
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Manaker says CLIF BAR® energy bars contain plant-based proteins, fats and carbohydrates to provide sustained energy. This snack will help you stay fit for long moderate intensity runs of 1 hour or more. These rolled oat bars are chock-full of goodies. This is a great energy booster to consume 1-2 hours before heading out for a run.
Hydration is essential for stamina while running, especially in hot weather. If you sweat, please drink water frequently. Drink about 2 cups of water before running. Manaker points out: “This value will vary depending on many factors. Vitapod Hydra+ is a sugar-free solution for hydration support that contains sodium, calcium, potassium and magnesium. These help our bodies reach proper fluid balance.” “This hydration drink also contains flavonoids. Data show that consumption of certain flavonoids may support performance in athletes.”
Protein is beneficial to support stamina if you plan to run long runs. Fabulous Pistachios, Unshelled, Roasted & Salted Nuts provide 6 grams of protein in each serving, nourishing your body with essential amino acids. The protein and healthy fats in these nuts (about 90% of the fat in pistachios is unsaturated) will help you feel fuller for longer.
“Protein and healthy fats can help you hit the hunger wall when you’re on a long run,” says Manaker, adding, “Combining carbohydrate sources like fruits with these pistachios is a great way to boost your running health. It could be a previous winning combo.
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Watermelon is an excellent pre-workout option. Two cups of watermelon provide 23 grams of carbohydrates. Plus, watermelon is actually 92% water, so it’s also a great hydrating snack. “And the bright star of this fruit when it comes to stamina support is the amino acid L-citrulline. L-citrulline is converted in the body to L-arginine, which is further converted to nitric oxide. It’s a vasodilator that allows you to get to your muscles,” explains Manaker.
Another “quick carb” that provides fuel naturally for your body is applesauce, rounding out the best foods for running stamina. With the sauce included, you get a lot of benefits with this snack.
