12 Efficient High Energy Foods for Runners

Who is a Runner?

A runner is simply defined as a person who runs. Runner always runs in any given situation, whether it is fog, rain, dust or smog, whether it is hot or cold climate. Runners are extremely focused on health and fitness. To maintain optimum fitness, runners need correct high energy foods on daily basis. An ideal runner is always found in one of the following four situations:

  • Thinking about the previous run
  • Thinking about the subsequent run
  • Thinking about running well
  • Running

My Running Story

We can say that running is not an easy task. It’s not a game. We’ve heard many times from people saying, I can’t run.  In my childhood, I never ran more than 200 meters at one time. I was very weak in sports and running was my phobia. I didn’t participate in any inter-school sports fest. As the time passed, I observed my weakness and one day I realized that I have to run as I was getting too fatty and lazy. Believe or not, but it took 6 months to motivate myself for running. I started running in my high school as everyone was fit in class. Luckily, there are two stadiums nearby my home, where I used to go.

Certainly, running is very difficult as compared to bodybuilding or just going gym. I’m not against any gym and I know it take many efforts to get in good shape but the motivation for running takes a hell lot of time. I joined gym in college and I was very excited to get fit. I was learning all exercises very patiently but I was not focusing on running or aerobics. I was comfortable in lifting 15-25 kg of dumbbells or doing bench press with 40-50 kg of weight, but running 30 minutes on treadmill was a challenge for me. Eventually, I understand the importance of running when some gym fellow challenged me and taunted me for running less, while lifting good weights. From that day, I made running my priority. I am very thankful to that person and today I can run 500 meters non-stop. I’m heading towards 700 meters now.

Running always makes me happy. I’ve experienced it very personally. Now from my experience, I can share some amazing benefits of running.

Amazing Benefits of Running

  • Running can increase your lifespan
  • Running helps in cutting belly fat
  • Running burns huge amount of calories
  • Running makes your bones stronger
  • Running makes you strong-minded
  • Running fights off diseases
  • Running strengthen your knees
  • Running takes care of your heart
  • Running keeps your eyes healthy
  • Running kills stress and anxiety

Stamina is very important for running. Stamina comes from eating right quality of food at right time. The food we eat before running and after running is crucial to our health. Now it’s time to disclose the list of high energy foods which are like elixir for runners.

List of 12 High Energy Foods for Runners

  1. Oats

Oats are considered as an excellent breakfast for runners. Oats doesn’t releases energy at one go, instead it discharges energy gradually, which runners can use for long run. ACHS has found that men who consume oats can be trained longer than those who don’t take it.

Source: www.popsugar.com

  1. Eggs

Eggs are the absolute source of protein. When a person runs for longer duration, his body needs some amino acids which are used by the muscles for quick revitalization. Those amino acids are present in eggs in ample quantity. Eggs are also rich in vitamin D which is useful for healthy bones.

Source: www.verywell.com

  1. Yogurt

Yogurt is prepared by the bacterial fragmentation of milk and is very easily available in ready-made form. Yogurt is a good source of calcium which is the ultimate source for bones health. It contains nearly 50% of calcium that our body requires in one day. Other vital nutrients comprised in yogurt include vitamin B, B12, magnesium and phosphorus which is also healthy for our heart.

Source: www.hindustantimes.com

  1. Cherry Juice

Cherry juice is rich in minerals like iron and potassium. It contains around 125 calories per one glass serving. Cherry juice is an excellent post-exercise recovery drink. It is composed of oxidants which are helpful in reducing swelling or pain in legs after a continuous run.

Source: www.aeveka.com

  1. Salmon

Salmon is a very popular fish which is full of minerals that our body need. It’s widely available in the market and also tastes good. It’s highly rich in vitamin B family (B1, B2, B3, B6, B9 and B12). The protein and omega-3 fatty acids are vital component of salmon, which keeps our knees and joints healthy for longer duration. It is a true high energy food for runners.

Source: www.myrecipes.com

Also read: Healthy Eating Tips for Teenagers

  1. Sweet Potatoes

Sweet potatoes are rich in carbohydrates along with vitamin A and C. It contains enough carbohydrates to charge you for 1 hour. Vitamin A is good for eyesight while vitamin C and manganese takes care of your muscles related tasks. It is one among the tastiest high energy foods for runners.

Source: www.huffingtonpost.com

  1. Almonds

Almonds are super packed with necessary minerals like vitamin E, potassium, calcium and magnesium. Vitamin E is an excellent anti-oxidant which is very useful for runners as there are not many sources of easily available anti-oxidants. Take 8-10 almonds 4-5 times a week only.

Source: www.alibaba.com

  1. Soybeans

Soy! Yeah, soybeans have many health benefits including bone health, heart health, muscles recovery etc.  Soybeans are packed with proteins, fibers, minerals, vitamins and fatty acids such as omega-3 and omega-6.  For running training, soybeans are quite essential in your daily cart.

Source: www.splendidtable.org

  1. Chocolate Milk

Yeah! Chocolate milk is loved by everyone due to its refreshing taste. Chocolate milk is useful for runners after an exercise or long running. You can’t eat straightly after running, so have a cup of chocolate milk, but make sure that it is low-fat. Chocolate milk is mainly used to refill the sugar level in muscles and for muscle building after a run.

Source: www.www.eatthis.com

  1. Bananas

All you need before running is energy, which is provided by carbohydrates sources. Banana is cheaply and easily available carbohydrate source in the world. Potassium and magnesium is lost from our body during sweating, which can be recovered by bananas again. Thus bananas are also used for recovering muscle cramps due to the lost of potassium and magnesium. Bananas are one of the commonly adopted high energy food for runners.

Source: www.bananeramuchachitaus.com

  1. Peanut Butter

You can eat peanut butter with brown bread by adding some honey on it for good taste. It’s a good source of anti-oxidants and fats contained in peanut butter are also healthy for heart. There is a myth among runners that peanut butter is fatty and not good for running, but it’s actually not. The fat contained in peanut butter is unsaturated.

Source: www.foodnetwork.com

  1. Broccoli

Runners should eat broccoli on regular basis as it is rich in vitamin C. Vitamin C is good for maintaining our tissue in right condition, it helps in tissue repairing. It takes care of our teeth, bones, ligaments, cartilage and skin. Don’t ignore broccoli. It’s an excellent high energy food for fit runners.

Source: www.cookforyourlife.org



This was Piyush Sharma, sharing some important and relevant foods for runners.

For any queries, contact – fitnesscrust@gmail.com / piyushsharma1015@gmail.com

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About Piyush Sharma

Education is the most powerful tool that we can use anywhere to survive in this world. Keeping this thought in mind, my aim is to explore good opportunities to educate people about health, fitness, nutrition and exercise. This blog will motivate dudes and dolls across the globe to adopt healthy practices and fitness principles. Now something about me: • Teacher and blogger by profession • Loves to write, teach and counsel • A disciplined personality having team spirit • Passionate and punctual for my work • Adaptable in any environment • Optimistic thinker and motivator Feel free to contact me - piyushsharma1015@gmail.com
View all posts by Piyush Sharma →

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