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The 6 best foods for anyone running half or full marathons

Even after many months of training, a 26-mile road race is still by no means an easy feat so participants will be making sure they are fully prepped and ready.

As with most exercise, there are certain foods that you can include in your diet, in the lead-up to the day, that will have a positive impact on performance.  

So, are you looking to smash those PBs? Look no further.

Matt Webster, Food Expert and Founder of Seasoned Pioneers has revealed the six foods that all runners should include in their diet this week.

Bananas

Probably the most obvious fuel for anyone participating in sport, bananas are high in carbohydrates and also make the perfect pre-run snack ahead of the big day. Bananas deliver vital energy and can keep any runner going during a race.

Also high in potassium, bananas will help keep the muscles healthy, maintain blood pressure and stabilise blood sugar.

Turmeric

Whilst there are plenty of spices that will enhance performance, turmeric is perfect for long-distance runners.

The main compound in turmeric is curcumin. Curcumin has many anti-inflammatory properties that will help to reduce inflammation in the joints after a long run. Add some turmeric into a curry, stew or rice dish – it also goes well in smoothies and teas.

Peanut Butter

You may be delighted to hear that peanut butter is a fantastic option for runners. This means pure peanut butter, not those with additives such as sugars, oils and salts. If you can find the right stuff, it’s a great source of vitamin E, as well as monounsaturated and polyunsaturated fatty acids.

These help to lower cholesterol levels in the blood and they’re also important for strengthening the immune system, speeding up post-run recovery times and preventing injury.


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Eggs

Eggs are the secret ingredient for race day. Just one egg provides 10% of all your daily protein needs. Inside this high-quality protein food is all of the amino acids necessary for muscles to promote recovery and repair processes.

Aside from vitamin C, eating two eggs a day can provide between 10% to 30% of all vitamin requirements too. That includes vitamin K, which is a vital component for healthy bones.

Oats

There’s nothing like a bowl of porridge to start the day. High in carbs, soluble fibre and protein, oats’ low glycemic index ensures that blood sugar levels rise slowly, providing runners with energy from start to finish.

Pasta

Whole-grain pasta is a must and should be on every runner’s plate week in, week out. It’s packed full of easily digestible carbohydrates that fill up glycogen stores, providing runners with slow-releasing energy throughout their run.

Whole grain pasta is filled with more nutrients such as vitamin B, fibres, zinc, iron, magnesium and manganese. These nutrients help runners to feel fuller for longer, as well as aid vital muscle repair and recovery.



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