One of the great benefits of eating is that food provides us with energy for each of our daily activities and running is one that needs more energy if compared to other sports. Therefore, if you are a broker it is essential to know what foods are right for you, so, today we will present you a top 20 food for brokers .
Before developing the subject in depth, we have an infograph that summarizes everything we write in this article:
Top 20 food for runners
Nothing better than start your day with a cup of oats as it will give us a great boost of carbohydrates which will release energy slowly.
What else can this great food offer to runners?
Oats will supply us with 6 of the 8 amino acids (essential components of proteins) which we will need for the regeneration of tissues and the creation of hormones.
It will help you to lose weight since it is a carbohydrate compound, which will help you to feel satiety is extensive and do not have the need to be looking for junk food in the middle of tomorrow.
With this food will help the body to recover much better from the oxidative processes to which we submit to our body in training outdoors.
It has vitamin E, B6, B5, iron, selenium, manganese and copper. If consumed before performing your workout routine, your extended release carbohydrates will bring you energy throughout your routine. Eggs
Eggs are an extremely complete protein, which means that it has all the amino acids our body requires so that your muscles can recover after a long run. Similarly, they are a good source of vitamin K, essential for healthy bones.
Other benefits of the egg
When you run, a slight injury occurs in the muscle fibers.
, It will also help in muscle recovery and increase in muscle size. A single egg gives you 6 grams of protein.
Brokers benefit greatly from the iron found in eggs. An article in the American Journal of Lifestyle Medicine published in 2012 says that inadequate iron levels can negatively affect athletic performance, so if you’re a runner do not hesitate to consume egg.
An egg gives you 89 milligrams of phosphorus that will help your bones stay in optimal density and health.
The egg provides you with vitamin B that will help you perform to the fullest when you run. 3-Col
Among the food for runners can not miss the cabbage, Which is one of those foods with important anti-inflammatory properties. In addition to possessing high levels of vitamins A, B6, C and K, iron and calcium, it contains folic acid (which is excellent for circulation, a basic necessity for runners).
What else can you offer us?
Taking cabbage helps strengthen the immune system and improves blood circulation.
It has important amounts of alpha-linoleic acid, which is known as omega-3 , which is essential for optimum mental health.
It has a significant amount of vitamin A. 4- Yogurt
Yogurt, besides being an important source of protein and calcium, has live bacteria, which collaborates with the well-being of our intestines, Making it also a perfect ally for runners.
What benefits the runners most?
In order for the muscles to have the essential amino acids, which we will need for repair, maintenance and growth, high-quality proteins such as yogurt, which are in tandem with the egg, meat, chicken or fish and with An important contribution of calcium, magnesium and potassium.
It provides calcium and magnesium which protects the bones of the runners and also optimizes muscle contraction.
It provides potassium which allows you to replace part of the lost with sweating in the middle of the exercise.
5- Veal
The veal has a large amount of protein and is a main source of iron and zinc, which are 2 minerals of great importance for muscle formation.
This food has essential amino acids, vitamin B and is the primary source of creatine, known as the energy supply of your body to run.
6-Quinoa
Quinoa possesses the 9 essential amino acids, which makes it a complete protein, ideal for helping your muscles recover. Likewise it is low in calories and fat, Therefore, it is perfect if you are looking to lose weight .
Great Benefits of Quinoa
Helps prevent high cholesterol levels.
It is a great antioxidant.
It helps in any type of diet to lose weight.
Prevents stretch marks and cellulite.
Moisturizes our skin.
Decreases stress. 7-Soy
Soy is a great source of protein that will help you in muscle recovery after exercise. Ohio State University in a study carried out emphasizes that soy protein is as good as that found in whey to encourage muscle growth during training.
8-Banana
Banana is extremely high in carbohydrates, which makes it a necessary food for runners, Especially after a long career. It should be noted that they come in a comfortable “wrapping”, which allows you to wear it perfectly when you go running. Banana is likewise a good source of potassium, which is lost with sweat in the middle of exercise.
Other benefits
It is a fast energy source, because they have a high glycemic rate, which makes it ideal for the athlete to recover their energy reserves quickly after training.
It has 3 types of natural sugars (fructose, sucrose and glucose), banana has a direct effect on the energy actions in our body, helping its regularization.
It is a great source of potassium, important for optimal functioning of muscles. 9- Dried fruits
Muscles and liver only have the capacity to store 2,000 kcal of glycogen, so you will need to fill up carbohydrate reserves for races longer than one hour. Those foods richer in high glycemic index carbohydrates, which release energy quickly are better. A clear example is nuts .
For the corridor
Nuts : It has a high content of polyunsaturated fatty acids that help us fight cholesterol and also has a high level of arginine (non-essential amino acid). It plays an important role in recovery processes after exercise.
Hazelnuts: A great source of vegetable proteins, these provide us with a high level of minerals such as zinc, calcium, potassium, magnesium and iron.
Peanut: It has potassium, calcium, magnesium, phosphorus and contains high levels of vitamins of group B, among which stand out the B12 . It has omega 6 fatty acids in its composition. 10- Brown
rice Brown rice has a significant amount of fiber needed for brokers, and it also provides vitamins B1, B2, B3, vitamin D and minerals, For example, iron, magnesium, calcium, manganese, selenium and potassium.
Benefits in general
Helps to have a very good digestion.
Provides long lasting energy.
Help to control the weight. 11-Potatoes
With an important dose of vitamins A and C, this food is also a great source of potassium, iron and trace elements such as magnesium and copper, which are essential for healthy muscle function.
This great vegetable is extremely rich in carbohydrates which is translated into energy of very good quality not to fatigue in the races. In addition, if you eat roasted or baked, your glycemic index is low, so that we can benefit from their contributions for a long time.
12-
Rich protein salmon , this great food helps to decrease inflammation and help with the well-being of the joints. Omega-3 fatty acids will help stop protein breakdown of muscle after a race. They also accelerate recovery.
Benefits for runners
Important source of proteins of great biological value (20 grams of protein in 100 g of salmon).
It has vitamins of group B (B2, B3, B6 and B9 and B12), A and D. 13- Coffee
The effect of coffee on athletes has been extensively investigated. Due to certain studies it was concluded that it is extremely beneficial for a sports performance in the runners.
So we can say that 1 or 2 cups of coffee before running will help your performance to be much better, since coffee and its main compound that is caffeine, trigger various actions on the body.
Why is coffee so good for runners?
It reduces fatigue and raises concentration and alertness; It also has additional effects on the musculoskeletal system which helps to make better use of glucose.
It has an ergogenic effect , which means it increases muscle power and helps us better use muscle fat, which will help to tone and reduce fat in certain areas of the body.
Coffee gives you better performance in long sessions since caffeine is ideal for such workouts.
Caffeine decreases perceived exertion, helping runners with higher intensity workouts.
Drinking coffee after training can help you recover faster. 14- Integral Pasta
If we talk about starting a race we have good news, and the pasta will help you more than you can imagine for optimal performance in this competition.
4 Great benefits
The pasta gives you an important energy contribution, since the wheat flour of which the pasta is composed has the necessary carbohydrates and does not contain a high fat content.
It is easy to digest, Which makes it a food that does not produce heaviness.
This food will provide nutritional benefits for your intellectual performance, since the brain feeds on glucose (glucose is found in carbohydrates, so you will find it in pasta). 15- Tuna
Tuna is an excellent choice as a source of animal protein. You can easily add it to a piece of bread, a certain amount of pasta or a plate of rice and will result in a great complement to opt for protein which will help you with muscle reconstruction.
16- Natural Honey
When a runner prepares for a race, he is most interested in having full glycogen stores. The glycogen is found in greater or lesser extent in certain foods, But a great source of this is honey.
Why is honey so important?
Honey eliminates 30% of the alcohol, because it activates the metabolism of the liver.
It is good for eliminating toxins and protecting the liver from medications and contaminants.
Honey has active enzymes, organic acids and antibiotic substances (inhibin and formic acid) which can help you prevent and cure infections. 17- Vegetables
At the moment of adequate food, there is a recommendation that absolutely all brokers have hatred and which many refuse to follow: eat many vegetables .
Besides being delicious, they are also very nutritious. They are usually rich in nutrients that each broker requires and therefore consuming them is so beneficial.
Great benefits of vegetables
We are hydrated : Usually this may seem irrelevant but at certain times not enough water is consumed, so that consuming vegetables will help you to cover more easily the minimum requirements.
Eliminates toxins and improves intestinal transit : They are very rich in fiber, which when not absorbed drag the residues found in the intestine, thus cleansing intestinal microvilli.
Improve your cardiovascular health: Consuming vegetables daily will help with eliminating bad cholesterol and reduce oxidation in the arteries.
Improve your digestion: So you can swallow without any problems the vegetables you should chew them well. Chewing stimulates the production of salivary digestive enzymes and the production of hydrochloric acid from the stomach, which are essential for good digestion.
They help keep your weight : vegetables provide us with few calories, which allows us to consume in large quantities without the need for your weight to be harmed, because you will not exceed the calories.
Vegetables are an important source of minerals, fat-soluble vitamins (A and K) and above all water-soluble vitamins, such as the entire B-complex and vitamin C. 18 – Dehydrated
fruits Dehydrated fruits have found a place in the diet of brokers . We will name you great benefits from these we feed for runners.
Benefits
These fruits are preserved in a higher amount of sugar (higher carbohydrates) compared to the usual fruit. So they are ideal for runners who find themselves in harder training periods.
With only a serving of about 30-40 grams, you will get as many calories as with 1 serving of fresh fruit more than twice the weight.
It has a significant amount of fiber, greater than the usual fruit.
It has a vitamin and mineral contribution suitable for those times of hard workouts. 19- Avocado
If we had to choose a perfect food for the runners, Without thinking twice we would choose the avocado . This great food contains properties that meet the needs of the most important runners such as heart care and post-workout recovery. However we will make a list of the best benefits of avocado for runners.
Benefits for runners
Contribute important nutrients: True, this food contains a high caloric content: 230 calories and 21 grams of monounsaturated fats (healthy) but, provide more than 20 nutrients of great importance for optimal functioning of the body.
It will facilitate the recovery of our body: The healthy fats contained in this food will help in the formation of the membranes of cells in the body, this helps with recovery after intense physical activity.
Important source of energy: This great food will provide an important amount of healthy fats that provide the body with enough energy for the performance of training and at the same time a competition. So this food would be ideal to be consumed prior to background work.
Power Nutrient Absorption: According to studies conducted at Ohio State University in the United States, eating fresh avocado will help our body absorb nutrients from other foods by consuming it together. 20- Water
We all know the great importance of water in our body, it is vital for life and a great number of metabolic functions. If we are runners, maintaining the correct levels of hydration is essential, not only to maintain high performance, but also to avoid alterations which can lead to certain unhealthy situations.
What happens if I do not hydrate well?
You should know that if you are not properly hydrated, your body will not be able to function at an optimal level, ie:
You may experience fatigue
You may experience muscle cramps
You may experience more severe dizziness or symptoms A simple way to be sure you are well hydrated is to check your urine . If your urine is colorless or slightly yellow, you are probably well hydrated. If you are dehydrated it is possible that the urine has a dark yellow color.