Heading to the grocery store? Be sure to stock up on these items to help you fuel up for your next run.
A tasty way to upgrade traditional overnight oats. Muesli is a flavorful combination of oats, dried fruit, nuts, and seeds. It's an easy way to help runners enjoy energy-rich carbohydrates in the morning.
I recommend combining 1 part muesli with 1 part yogurt, 1 part milk, and 1 Tbsp of chia or flax seeds (optional). Refrigerate overnight in the fridge, then enjoy the next morning for a quick and nutritious breakfast.
Nut and Seed Butters
Who doesn't love a warm piece of toast slathered in nut butter? There are so many varieties to choose from these days including peanut, almond, cashew, and sunflower. No matter what delicious spread you choose, a spoonful or two is an easy way to get in some healthy fats, a little bit of protein, and lots of great flavor. Enjoy with apples as a tasty snack, mix it into oats, or add to smoothies for extra creaminess.
Pumpkin seeds are rich in many nutrients, including magnesium, a mineral of particular importance to runners. Magnesium helps with many functions in the body including energy production, protein synthesis, and muscle and nerve function. Magnesium deficiency is common among athletes, especially young females. Runners may need more magnesium because it can be lost via sweat during exercise. A quarter cup of pumpkin seeds provides about 190 mg of magnesium, which is over half the daily recommended amount for women (310-320 mg). Meet your daily magnesium needs by mixing pumpkin seeds into salads, sprinkling them on top of oatmeal, or enjoying them in a homemade trail mix.
Canned salmon is a convenient, shelf-stable, and affordable way to help meet your omega-3 needs. Salmon is rich in EPA and DHA, two omega-3 fatty acids that help reduce inflammation, support a healthy brain, heart, and immune system, among other benefits. The American Heart Association recommends that adults aim for at least 2 servings of fatty fish per week to help meet their needs. Runners who meet their omega-3 needs can help reduce inflammation caused by exercise and reduce delayed onset muscle soreness. My favorite way to enjoy canned salmon is combined with mashed avocado and everything bagel seasoning.
Potatoes are an excellent carbohydrate source for athletes. When enjoyed with the skin on, they are a nutrient-dense starch rich in vitamins and minerals like potassium and vitamin C. Some runners even enjoy salted, cooked potatoes on the run for easily digestible carbs and electrolytes. I recommend roasting baby potatoes in an air fryer with your favorite seasonings for a crispy side dish.
One of the easiest and tastiest post-workout beverage options. Chocolate milk provides carbohydrates, protein, and electrolytes to help your body replenish its energy stores and recover. Got milk?
If you haven’t tried this extra creamy Icelandic cultured dairy product, you’re truly missing out. Similar to yogurt, it can be enjoyed by the spoonful or mixed into smoothies and baked goods. The best part is that it is an amazing source of many nutrients, including protein. Traditional yogurt has about 6 grams of protein per serving, while Skyr can have a whopping 15-16 grams!
Frozen fruit is just as nutritious as fresh fruit, and it can last in your freezer for months. Rich in carbohydrates, antioxidants, and fiber, it’s the perfect addition to smoothies, pancakes, and oatmeal.
Looking for more ways to upgrade your nutrition? Check out my 1:1 nutrition coaching services where we can create a fueling plan to help you succeed on the run.
1.Volpe, Stella Lucia PhD, RD, LDN, FACSM Magnesium and the Athlete, Current Sports Medicine Reports: July/August 2015 - Volume 14 - Issue 4 - p 279-283 doi: 10.1249/JSR.0000000000000178