If you want to get to the level where the best sports betting sites are listing on their odds-boards for major distance races, it’s going to take more than just hitting the treadmill or running your favorite neighborhood circuit. Even if you aren’t interested in competition but just want to be the best that you can be, it is going to take dedicated training and a disciplined diet.

A balanced diet that works for your body type should come first and foremost. And you should consult a sports nutritionist if you want to create a diet regimen that works perfectly for you and your routine.  But in general, here are a few foods that you can add to your diet that will help you take your running to the next level.

Top Five Endurance Foods

We all want to be able to run harder, faster, and farther before hitting a brick wall and running out of gas. It should go without saying that pushing yourself beyond your ‘limits’ is the best way to train up your stamina, but there are some simple foods that you can add to your daily intake that will help you on your path to increased endurance.

1. Almonds are a Joy

It’s no secret that almonds are widely considered one of the healthiest forms of protein available. But they are also great for omega-3 fatty acids and vitamin E which convert wonderfully into energy without building up in your body over time. 100 grams of almonds are almost as protein-packed as 100 grams of steak, just a heck of a lot more healthy.

2. Bannans & Apples are Simple, Yet Different

If you are not a nut fan, you can just follow the old adage, “an apple a day keeps the doctor away.” But seriously, an apple a day and you can leave the doctor in your dust because apples are loaded with iron, soluble fiber, antioxidants, vitamins, and minerals. The combination of soluble fibers and iron will increase the oxygen levels in your blood (via enhanced hemoglobin from the iron) and longlasting energy from the fiber. Bananas are like a natural energy drink. They are full of fructose, fiber, and potassium and are loaded with carbs that work as long-term fuel while you run.  

3. Brown is Better Than White

If you enjoy rice with your meals, it would be a good idea to switch out your white rice for brown. Brown rice has more starch than white rice, so it takes longer to digest and break down. Your belly will stay fuller longer, and as a complex carbohydrate, it will help you keep even energy levels for longer periods of time as your body slowly breaks it down. Brown rice is also a fantastic source of Vitamin B.

4. Not Your Average Joe or Spot of Tea

A small amount of caffeine can be great for enhanced alertness and increased stamina. Just be careful not to overdo it. Too much coffee will create adverse effects such as heart palpitations, anxiety, and perhaps worse of all while running, an upset stomach (caffeinated gut rot). Green Tea is a healthier alternative which is better than coffee in the areas of body detox and antioxidants, while still giving some mental stimulation. It is also known to help burn fat and lower cholesterol levels.

5. To Kale With it!

Kale and other ‘green, leafy veggies’ are loaded with Vitamin K and vitamin C for bone density and bone strength and fiber, which we already established as a great source for long-lasting energy. Adding the fact that Kale can help regulate your blood sugar just secures it as a great food to supplement into any runner’s diet.

Honorable Mention: Sweet Potatoes, Chia Seeds, Eggs, Sun-Dried Tomatoes, Oatmeal, &Beetroot Juice