5 Super Foods For Runners With Anti-Inflammatory Benefits That You Won't Hate
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What are the best superfoods for runners?
Can superfoods for endurance athletes help you recover faster?
Have you found yourself asking those questions? As we age, older runners’ recovery from training runs gets more and more challenging.
Most runners know eating fruits and vegetables will have a positive effect on their performance and recovery. If you are curious about superfoods for marathon runners, superfoods for ultrarunners, or superfoods for boosting fitness when getting back into shape, we have recommendations for you.
Did you know there are a few unique superfoods that are easy to add to the runner’s diet and can have an immediate, positive effect on your performance? Specifically, a few well-known superfoods for runners are:
- Kale (or spinach or any leafy green vegetable)
- Berries (any kind- strawberries, raspberries, blueberries)
- Fish
What are some other best superfoods for running?
Here are 5 runners’ superfoods to add to your meal planning today!
Tart Cherry Juice for Runners
Is tart cherry juice good for runners?
Is cherry juice good for recovery?
The answer is a definitive YES! Tart cherries and muscle recovery actually go perfectly together! Runners in the London Marathon who drank 8 ounces of tart cherry juice per day had an 11% increase in overall antioxidant status and almost a 50% reduction in inflammation.
Tart cherries are different (more sour) than the sweet cherries you may be used to enjoying during summer months.
Tart cherries have the most anti-inflammatory content of ANY food. The scientific name for tart cherries is Montmorency.
Cherry juice for runners may be a safe alternative to over-the-counter pain medicines such as ibuprofen or acetaminophen.
Professional runners, triathletes, and endurance athletes all commonly consume cherry juice.
What are the potential benefits of tart cherry juice for runners?
1) Improved muscle recovery because of antioxidants (phenolic compounds) in tart cherry juice.
2) Tart cherry juice can lead to reduced muscle pain, including stiffness.
3) Drinking tart cherry juice has been linked with improved athletic performance.
4) Greater memory and brain health due to antioxidant properties of cherry juice.
5) Improved quality of sleep because of trytophan in tart cherry juice (naturally occurring melatonin). Drinking tart cherry juice in the evening is most effective when consuming for sleep benefits.
When to drink tart cherry juice for recovery?
Tart cherry juice for runners can be consumed at anytime. Have a glass before or after running or before bedtime.
Athletes took cherry juice between 1.5 hours and 7 days before exercise performance testing in an analysis of 10 studies evaluating the effects of tart cherry juice concentrate in juice or powdered form. Endurance exercise performance was significantly improved.
How should runners drink cherry juice?
Runners can drink cherry juice on its own or add to a smoothie.
For best results, take tart cherry juice:
- 4-5 day loading phase before the event
- 2-3 days after event to promote recovery
How much tart cherry juice after workout?
- 8-12 ounces of tart cherry juice (1 ounce if it is concentrated) two times per day. This is the equivalent to about 100 Montmorency cherries per day.
- We recommend Cheribundi Original Tart Cherry Juice– it comes in a package of 12 8 ounce bottles for convenience.
- Sour cherry powder or tart cherry gummies (2 per day) are an option if you don’t care for the liquid form.
Avocado For Runners
Is avocado good for runners?
What are avocado benefits for runners?
For such a little fruit, the benefits of avocado for runners are massive. They pack a good source of energy with fat to fill you up!
Avocados are soaring in popularity due to their health-boosting qualities. One avocado has more potassium than a banana!
Avocados are an outstanding source of monounsaturated fat (the good kind!).
What are the potential benefits of avocados for runners?
1) Improved lipid profiles and blood pressure (keep your heart healthy) because of the monounsaturated fat in avocados.
2) Avocados contain over 20 nutrients, including vitamin C, vitamin E, potassium, luteins, zinc, and more – all very important to runners’ recovery.
3) Avocados offer enhanced protection against cell damage and inflammation.
Ripe avocados have a firm, yet gentle pressure to the touch with a slight darker color.
When should runners eat avocados?
Just like all foods, runners should experiment to see what food makes them feel best on the run.
Because of their high fat content (slow to digest), runners may wish to avoid avocados 2 hours before exercise. Any other time is avocado-time!
Dark Chocolate For Runners
Is dark chocolate good for runners?
Is dark chocolate good for athletes?
Another resounding YES! Chocolate after running is a thing…dark chocolate after running or dark chocolate after workout is a healthy treat!
Dark chocolate 85% is a great superfood; above 90% is superb with less sugar and more antioxidants.
Dark chocolate offers runners an energy boost and a tasty fueling treat.
Easy to remember, the higher % / darker the chocolate, the better!
What are the potential benefits of dark chocolate for runners?
1) Dark chocolate contains antioxidants that can reduce inflammation and ultimately decrease muscle soreness.
2) The serotonin in cacao is a mood-boosting hormone that can help boost runners energy levels.
3) Dark chocolate contains caffeine. This can help with strength and endurance.
When should runners eat dark chocolate?
Like avocados, dark chocolate contains fat and may not be best to eat in large quantities right before a run. Ideally, have dark chocolate for runners about 2 hours prior to your workout.
If you enjoying dark chocolate as a post-run recovery treat, eat 1-2 ounces of dark chocolate 85% or more combined with a bit of protein to maximize muscle recovery.
Turmeric For Runners
Is turmeric good for runners?
Can runners use turmeric for sore muscles?
Why is turmeric good for athletes?
Actually, turmeric is great for runners! Its most active component, curcumin, is a potent anti-inflammatory and antioxidant.
Turmeric and curcumin can inhibit iron absorption, so if you are anemic or tend to have low iron, you may want to avoid this supplement.
Turmeric can be taken as a spice or a supplement. It's a way to season food without salt and is often added to scrambled eggs, rice, cooked veggies, smoothies, or soups.
Turmeric is the substance that makes mustard and curry such a unique golden color.
It’s a spice from the curcuma longa plant root (part of the ginger family).
Usually, it’s better to glean health benefits from food rather than supplements. However, turmeric is different- it’s very difficult to get the amount from food sources that will have the superfoods for running benefits.
What are the potential benefits of turmeric supplements for runners?
1) Turmeric may improve symptoms of depression.
2) Turmeric has potential to prevent against Alzheimer’s Disease and cancer.
3) Turmeric may have cardiovascular benefits (regulate blood pressure and lower cholesterol).
4) Curcumin, which is about 2-8% of turmeric, may be as or more effective than ibuprofen for arthritis.
Which turmeric supplement should runners take?
If you choose to take a turmeric supplement, find one that contains at least 47.5 mg total curcuminoids per capsule, such as Nature Made Turmeric. Another option with a bioavailability enhancer is BCM-95, C3. Adults should take one capsule per day with a meal, preferably containing some fat to maximize absorption.
Green Tea For Runners
Is green tea good for runners?
Yes! Green tea originates from China and is beneficial for almost every organ throughout the body.
One cup of green tea contains about 35-80 mg of caffeine compared to coffee which is typically 100-400 mg.
The most commonly found green tea originates from the leaves of Camelia Sinensis.
Green tea can be non-fermented or fermented. Non-fermented green tea maintains key compounds responsible for positive health benefits.
What are the potential benefits of green tea for runners?
1. Green tea can protect the heart and nervous system and potentially lower the risk of cancer and diabetes.
2) Green tea is a stimulant which may boost energy, concentration, and mood.
3) Intake of green tea has been shown to be proportional to weight and fat reduction.
4). In sedentary people, green tea enhanced aerobic capacity.
Should runners drink green tea before running?
Just like all food and beverages, runners need to experiment and see what works best for them. Substituting green tea for coffee may be worth a try.
Which green tea supplements should runners take?
If you want to reap the benefits of green tea without drinking 3 cups per day, you may want to consider a supplement. Keep in mind however, some studies show benefits from green tea with only 1 cup per day!
Consuming superfoods for running is an ideal way to maximize health and fitness. Tart cherry juice, dark chocolate, turmeric, green tea, and avocados are all ways to naturally boost the body’s anti-inflammatory response and recover from tough training runs more quickly.
For more running advice specific to those over age 40, check out our articles:
Declines in Marathon Performance
