I’ve been eating a mostly clean diet for several months and have felt considerably better and healthier.  As a distance runner, I have been looking at ways to further clean up my diet and hopefully improve my running performance.  While these foods are excellent choices for anyone to eat as part of a healthy, real food diet, they each offer nutrients that are especially useful for runners.

Sweet Potatoes

Sweet potatoes are an excellent source of carbohydrates.  They are loaded with beta-carotene and potassium to promote recovery.  Sweet potatoes also contain manganese which has been shown to improve performance.


Eggs are a great source of protein and contain amino acids that help to rebuild muscles.  Hard-boiled eggs are a convenient way to take eggs on the go.

Black beans

Black beans provide an ideal blend of fiber-rich carbohydrates, protein, and antioxidants that help fuel your run and promote recovery.


Salmon contains omega-3 fats that promote recovery and counteract inflammation.


Yogurt is a great source of protein and calcium that can help prevent stress fractures.  Be sure to read labels on yogurt to avoid sugar-laden brands.


Bananas are the perfect pre-run, high carbohydrate snack.  They are high in potassium that helps to balance electrolytes and can help prevent leg cramps.

Lean beef

Lean beef helps the body to replenish iron in the blood that has been depleted.  Look for all-natural, grass-fed lean beef.

Almond butter

Almond butter can be spread on toast or veggies for an ideal combination of carbohydrates, protein, and healthy fats.  Almonds are rich in vitamin E which has been shown to prevent muscle soreness.

What foods do you focus on to help your running and recovery?

Source: www.therununiverse.com

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