When you’re running, your muscles need special fuel to keep you going and to quickly bounce back after being pushed to the limit. Running to keep fit or to train for a marathon is great for you, but you’ll see even more progress if you eat the right foods for feeding your muscles.

Try some of the best foods for runners, that will give you the right kind of energy, without empty calories or refined sugars. Eat them before your run or regularly and enjoy their positive effect on your body.


Whole grains can you lose weight and get rid of belly fat when you’re active, but the star of this food group is definitely quinoa when it comes to runners. Eating organic quinoa gives you the right balance of complex carbs along with vitamins and minerals that are very important to your muscles. Try it as a side dish or in salads.

Dried Fruits Before Running

Dried Fruit

One of the best foods for runners, dried fruit include many more calories per cup than fresh fruit, but they’re also a great natural fuel for your body. Whether you’re extending your jog or running a marathon, raising and other dried fruit pack a lot of energy for your muscles. Just make sure you don’t eat too much of it if you’re also trying to lose weight.

Wild Salmon

If you’re eating a diet that has plenty of omega-3 fatty acids, you’re already on the right tracks. You can find them in walnuts, beans and flax seeds but one of the best sources for it is wild salmon. The fatty acids have an great impact on soothing pain after an intense workout, and wild salmon also has plenty of other excellent benefits for your health.


Another great choice for whole-grain cereal, oatmeal is one of the best foods for runners when it doesn’t contain any added sugar. Steel-cut or plain rolled oats are the best way to go, and oatmeal is definitely one of the best low-glycemic additions you could make to your diet. Flavor them yourself with fresh fruit and spices.

Berries For Runners


Fresh berries are definitely one of the best foods for runners, but their high content of fiber and antioxidants is just as viable after it’s been frozen. Rich in vitamin C, most berries can contribute to muscle repair after an exhausting routine, like running a marathon. Whether you like blackberries or strawberries, make sure you keep them around.


Immature soybeans in the pod are one of the best choices you can make when you’re worried about the impact of running on your body. With plenty of iron, protein, vitamins, mineral and fiber, edamane can be found frozen in many supermarkets. Go for the organic type of edamane and you’ll get the benefits without any added chemicals.


Dark leafy greens provide fantastic nutritional benefits, and kale is one of the best foods for runners. You’re not just getting fiber and vitamins, kale is also delicious and packed with beta-carotene. If you don’t like the taste of regular kale, try the sweeter dinosaur kale and use it in salads and other fresh recipes. Have at least three cups weekly, according to the USDA.


When you’re running low on energy, but don’t want to get too many calories, bananas are the right choice to make for natural carbs. Easy to eat on the go, bananas are also rich in potassium, a mineral that has a positive impact on your cardiovascular system. A medium banana packs over 100 calories, so make sure you don’t eat them too often.

Green Tea Before Running

Green Tea

The best natural drink for anyone, whether you’re an athlete or have a sedentary lifestyle, green tea is definitely an important step is helping your body burn more fat while exercising and improve your endurance. Use it to stay hydrated while you run and you’ll be getting all its benefits..

Peanut Butter

If you need a little energy to get you through your morning jog, one of the best foods for runners is peanut butter. Add it to a small bagel and you’ve got a snack that will give you enough fuel to work out, without adding too many calories to your diet. Peanut butter also gives you protein for your muscles while and can be one of the best pre-workout snacks when paired with a bagel.

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