Health & Wellness

Published on December 15th, 2013 | by thevyne


7 Best Runner Foods

my_collage_by_Fuzel-9By Vyne Contributor, Siddiqu “The Personal Trainer” (

Got a call the other day from the Grammy award winning R&B Diva herself Ms. Syleenah Johnson.  She wanted to know the best foods to eat with her running 3-5 miles everyday.  So I did a little research and here is a list of the 7 Best Runner Foods:

1. Navy Beans

In addition to lowering cholesterol, navy beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal.  When combined with whole grains such as brown rice, navy beans provide virtually fat-free high quality protein.

2. 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. It’s been several hours since your last meal the night before, and your energy stores are low. Eating a 100- to 300-calorie snack before your morning run can give you energy and staying power.  This quick-and-easy snack has carbs and protein, plus it’s easy to digest.

3. Bananas

If you need a carb-packed energy-booster before an afternoon run, it’s hard to go wrong with a banana. A bonus: Bananas contain loads of potassium, which regulates blood pressure and reduces the risk of stroke.

4. Berries

Your legs can take a pounding from high-impact activities like running; soreness you feel after a hard run may be caused by micro-tears in the exercised muscles. That’s why, in addition to their high fiber content, berries are a good option for runners: the vitamin C and potassium they contain help the body repair itself.

5. Broccoli

This nutritional powerhouse has vitamin C, potassium, fiber, and phytochemicals, all key for peak performance.

6. Low-Fat Yogurt

Running and other weight-bearing exercise can help you improve your bone density. But calcium is essential part of the equation, and many runners don’t get enough. One cup of yogurt contains a third of your recommended daily intake of calcium. Plus, yogurt has protein — important for building muscle and recovering from a tough workout.

7. Wild Salmon

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.

Siddiqu “The Personal Trainer” is a CPT, motivational speaker, author of Confessions of The Personal Trainer and How Are You Fat and Saved?! He is also the Co-creator of the exercise series “You Would Think I Invented Sweat”.

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