Running is a special kind of sport and runners are a special kind of people. Why? Because you don’t need anybody else to enjoy it. You just put on your favorite snickers and go for it. Many people don’t see the point in pushing several miles on your feet every other day. They don’t understand your enthusiasm and why do you feel so good about something most would consider being a form of torture.

However, runners will often tell you this exercising routine makes them deal better with negative emotions. But no matter how liberating and amazing it can be, this sport is also very physically and mentally demanding. That’s why it’s important to develop healthy eating habits.

Let’s see what are the best dietary options for runners and why.

What Food Provides Better Performance?

For any athlete, food is more than simple nutrition. It’s the fuel your body needs to have a necessary strength to deal with demanding physical activity. Healthy dietary regimes can be found all over the internet and all you have to do is visit the site and you will find out all you need to know about proper nutrition. With their help, you will not only improve your performance but also reduce the risk of injury and boost your overall physical and mental condition.

First on the list of important nutrients for runners are carbohydrates. Found in fruit, potatoes, whole grain pasta and bread, veggies, cereals, and rice, both simple and complex carbs will do wonders for athletes in terms of endurance. On the other hand, proteins are good for muscle recovery, diminishing the levels of cortisol, and helping glycogen levels get back to the desired state.


Good before and after the race, bananas are tasty and easy-to-digest snacks. They are great for increasing glycogen levels in your muscles which can go down significantly during intense training.

They are also loaded with potassium, one of the most important minerals found in the human body, managing muscle contraction and blood pressure, among other processes. This famous fruit is especially beneficial during long running sessions and on the days with high temperatures.    


Known for being a great source of vitamin C, oranges will help you boost your immune system and heal your muscles after training. Not only is this fruit refreshing but it will help you replace collagen which breaks down in your muscle fibers during work out.

Also, they will be equally effective if you squeeze them into juice. Aside from vitamin C, they are also rich in carbs, calcium, potassium, and magnesium.

Lean Beef

Aside from being an amazing source of protein, this type of meat is also rich in zinc and iron, two miners very important for the production of red blood cells. These will provide your muscles with a necessary oxygen supply so you won’t feel wiped out after the training.

Since meat can be fairly heavy on the stomach, don’t eat it before you start exercising. The perfect timing would be 3 hours before you go for a run or you can simply have this tasty meal after you’re done with the workout.


There are many reasons why eggs are considered healthy dietary products. Only one contains 6gm of easily-digested protein as well as zinc, iron, and vitamins A, B, and E.

Thanks to all these supplements, they will help you maintain your red blood cells, help with bone strength and make your immune system stronger. Also, vitamin B choline found in the yolk is good in reducing inflammation.

Dark Chocolate

There is good news for all the runners with a sweet tooth. You can eat dark and not feel guilty about it afterward. Why? Well, this is more than a tasty dessert. It’s a rich source of antioxidants and minerals which are good for you.

It reduces the risk of cardiovascular disease, lowers your blood pressure and cholesterol, and lessens the inflammation. However, you don’t want to overdo it. A couple of squares of this yummy dessert are just enough.

Although saying ‘healthy diet’ might make some people cringe, this doesn’t mean you are destined for tasteless food. As a runner trying to enhance its performance, you will be able to enjoy fruits, veggies, all sorts of cheeses and meats, grains, and even dark chocolate and pasta.

Eating products rich in carbs and proteins will be a great addition to your nutrition plan. They will provide you with more energy during your workout sessions and help your muscles recover while at the same time making your immune system stronger.