Disclaimer: This article is meant only to provide information. For a detailed diet plan and advice, you should consult physician or a dietitian.
Running is a high intensity sport that requires a lot of energy and stamina. Naturally, one needs to have a proper diet inclusive of foods that provide energy. Carbohydrates and proteins are essential to gain energy.
Foods that Boost Energy
Runners should have foods that contain good amounts of carbohydrates as they slowly release energy. This will help in prevention of hunger pangs while running. Whatever you eat should provide you around 200-300 calories.
Bananas contain high amounts of carbohydrates among other fruits. At the same time, they also contain more than 100 calories.
Nothing can beat breakfast oatmeal porridge for its nutritional value. A fortified porridge contains carbohydrate, proteins, and also other minerals (if you add berries and other fruits). Having it with skimmed or whole milk provides high energy.
Now, if you cannot have an oatmeal porridge before or after a running session, you can always go for cereals bars as a pre- and post-running snack. Among the many options available, you should go for the ones with high calories and carbohydrates, and less amount of sugar and other additives.
Pasta is also a high energy food due to the high amounts of carbohydrates it contains. Pasta in any form, mixed with lean meats or chicken, is a slow energy releasing food. It contains proteins as well as carbohydrates.
Lean beef is an excellent source of proteins and iron. Having a lean beef or lean steak sandwich helps in gaining iron, which helps in the prevention of fatigue in athletes.
Fruits and Vegetables
All kinds of fruits and vegetables should be included in the daily diet to gain the essential minerals, vitamins, and nutrients. Fruits and vegetables like berries, apples, potatoes, broccoli, etc., provide energy. Having a diet rich in fruits and vegetables will help in having a healthy body.
Arguably, no other food or drink can provide instant energy as a glucose drink. They are available in different forms in the market under various brand names. Glucose drinks (without added sugar) are excellent sources of energy post running sessions or workouts as they are easily digested in the body. Along with glucose drinks, protein shakes are also helpful in gaining essential proteins.
Some More Energy Foods
Following is a list of other high energy foods:-
Dried fruits and nuts
Low-fat dairy foods
Bagel with peanut butter
Runners should have a balanced diet inclusive of foods that provide energy, and sufficient amounts of water every day to have a healthy body and good stamina. Take care!