The Best foods to eat for runners

Best food to eat for runners

Ah, food. The fuel that keeps us going, the source of our strength, the reason we get out of bed in the morning. For runners, food is more than just sustenance. It's a tool for performance, a way to optimise our training, and sometimes, let's be honest, a reward for all the hard work we put in.

But with so many conflicting opinions and fad diets out there, it can be hard to know what foods are actually good for runners. Do we load up on carbs? Cut out all fat? Survive solely on kale and quinoa? Fear not, my friends. We've done the research and compiled a list of the best foods for runners.

From chia seeds to sweet potatoes, we'll give you the lowdown on which foods will give you the energy, nutrients, and deliciousness you need to crush your next run. So put down that deep-fried Oreo (we won't judge) and let's talk about the real power foods for runners.

Running is a demanding sport that requires a lot of energy, and the fuel you put into your body can make a big difference in your performance. The right foods can help you stay energised, hydrated, and nourished, while the wrong ones can leave you feeling sluggish and slow.

So what are the best foods for runners? Here are some of the top choices:


Carbs are essential for runners, as they provide the body with the glucose it needs for energy. Complex carbs like whole grains, fruits, and vegetables are the best choices, as they release energy slowly and steadily. Simple carbs like sugar and refined flour should be avoided or consumed in moderation, as they can cause a rapid spike in blood sugar levels followed by a crash.

Lean protein

Protein is important for building and repairing muscle tissue, and it also helps keep you feeling full and satisfied. Lean sources of protein like chicken, fish, turkey, and legumes are good choices, as they are low in saturated fat and high in nutrients.

Healthy fats

While many runners fear fat, it's actually an important nutrient that can help boost energy and endurance. Monounsaturated and polyunsaturated fats, found in foods like nuts, seeds, avocado, and fatty fish, are the healthiest choices.


Antioxidants are important for reducing inflammation and oxidative stress in the body, which can improve recovery and reduce the risk of injury. Foods like berries, dark leafy greens, and nuts are rich in antioxidants.

Hydrating foods

Staying hydrated is essential for runners, and getting fluids from foods can be just as important as drinking water. Fruits and vegetables like watermelon, cucumbers, and strawberries are high in water content and can help keep you hydrated.

Now that we know some of the best foods for runners, let's talk about how to incorporate them into your diet. Here are some tips:

Plan ahead

Take some time to plan out your meals and snacks for the week, and make sure to include a variety of nutrient-rich foods. This can help you avoid unhealthy impulse buys or fast food runs.

Eat balanced meals

Try to include a balance of carbohydrates, protein, and healthy fats in each meal. This will help keep you energised and satisfied throughout the day.

Snack smart

Choose snacks that are high in nutrients and low in empty calories. Some good options include fruit and nut butter, hummus and veggies, or Greek yogurt and berries.

Stay hydrated

Drink plenty of water throughout the day, and try to consume hydrating foods like fruits and veggies as well.

Experiment with new foods

Don't be afraid to try new foods or recipes. Eating a variety of foods can help ensure you get all the nutrients your body needs to perform at its best.

In conclusion, the best foods for runners are those that provide the energy, nutrients, and hydration needed for optimal performance. By incorporating a variety of complex carbs, lean protein, healthy fats, antioxidants, and hydrating foods into your diet, you can fuel your runs and recover more effectively. So go ahead and enjoy that bowl of oatmeal or salmon salad – your body will thank you for it!