Foods That Help Runners Run Faster
Do certain foods help you run faster? YEP!!! Pretty cool, right!?
Carbs, a macronutrient, gets the spotlight in running performance, and recently protein has been having a moment in the health and wellness space, especially for women over 40.
But, I’m a big fan of micro-nutrients. Micronutrients are vitamins and minerals that your body uses to create energy, maintain a healthy immune system, fight disease, but that it cannot create on its own. Ideally micronutrients come from REAL FOOD sources.
Why Micronutrients Matter for Running Performance
Here are 5 foods that are rich in micronutrients that support you to be a faster, healthier runner:
5 Micronutrient-Rich Foods That Support Faster Running
BLUEBERRIES to reduce soreness. Blueberries may help counter increases in inflammatory cytokines and oxylipins that can occur after intense running. In one study, runners who ate a cup of blueberries a day for six weeks had less inflammation before and after a 2.5-hour run. Blueberries ALSO contain polyphenolics that can suppress oxidative stress-induced muscle damage.
ARUGULA to reduce heart rate on hard efforts: Arugula is rich in nitrate. Out of the top 10 widely available sources of nitrate, arugula ranked #1. Nitrate may help improve endurance. Several studies suggest that dietary nitrate improves athletic ability by improving oxygen delivery and utilization.
BROCCOLI SPROUTS to help your body absorb the training: Rich in glucosinolate which protect against oxidative stress and improve adaptations to intense exercise training. (Also sulforaphane may reduce the risk of certain cancers).You can buy these are health food stores or make your own for super cheap. I got this kit to grow them myself- but I’ll be honest, I never actually did it. I just get them at Trader Joes.
BARBERRIES so you wake up Monday ready to train hard again: Of its MANY benefits, barberries (get them on Amazon or a health store) contain berberine, a powerful antioxidant, combating cell damage caused by reactive molecules called free radicals. Barberries can help reduce muscle fatigue & inflammation. Put them in a smoothie or on oatmeal.
FLAXSEED to run longer: Full of the omega-3 fatty acid, alpha-linolenic (ALA) which helps to improve the metabolism of fats (helpful for marathoners in particular) & aids in muscle repair at the cellular level. I mix ground flaxseed into the energy balls I make each week so my kids get the benefits too.
How Micronutrient Foods Support Long-Term Health and Running Performance
When we focus on ADDING in foods that are rich in micronutrients, we naturally eat a healthier, less processed diet. This is going to boost long term health AND running performance, and help you maintain a healthy weight.
I eat all of these foods regularly (no, not every day, but consistently). Yep, at 42 years old (with an “inner age” of 28 according to Function health bloodwork), I’m not only focusing on how fast I can run or how I look, but really how I feel and how healthy I can make my body. The cool thing is – it all goes together and I’m in the best shape of my life!!
Do you eat any of these foods regularly? Can you add even ONE in!?
Happy running,
Nicole Dobransky
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