11 best foods for runners
Eggs are a complete protein – which means they contain all of the amino acids your body needs to promote muscle recovery after a long run. Plus, they’re a good source of vitamin K, needed for healthy bones.
Start your day with porridge for a carbohydrate boost that releases its energy slowly. Researchers at Penn State study found that men were able to train longer after a breakfast of oatmeal compared to a fast-releasing energy breakfast of puffed rice
Bananas are almost all carbohydrate, making them a great way to refuel during a long run – plus they come in a handy ‘wrapper’ which makes them easy to eat on the road. Bananas are also a good source of potassium, which is lost in sweat during exercise.
The muscles and liver can only store around 2,000 kcals of glycogen, which means you need to replenish your carbohydrate stores on long runs of 60 to 90 minutes or more. High GI carbohydrate foods that release their energy fast are best – like dried fruit.