Runners should eat a cupped hand of almonds at least from three to five times a week. It reduces the level of cholesterol in the blood, thereby decreasing the risk of cardiovascular disease. In addition, the form of vitamin E contained in nuts is called gamma-tocopherol (it cannot be found in supplements), also reduces the risk of cancer.
One egg makes up about 10% of your daily protein needs. The protein in the eggs contains all the essential amino acids that will help your muscles to recover after training. If you eat one egg, you will get about 30% of the daily norm of vitamin K, which is vital for bones condition.
3. Sweet potato
This product should be on the list of products for runners all year round. Only one potato with a calorie content of 100 kcal will provide you with 250% of the daily norm of vitamin A in the form of beta-carotene, a powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and two micro-elements ‒ manganese and copper, which are important for the normal functioning of muscles.
4. Whole grain flakes with protein
Note the whole-grain flakes contained 5 g of fiber and 8 g of protein. Cereal is the key to a successful day!
Eat enough oranges, and you will experience less pain in the muscles after hard training, such as trail running. They also help lower cholesterol and high blood pressure.
One cup of beans provides 30 percent of the daily protein norm, almost 60 percent of the daily fiber (lowering the level of cholesterol), 60 percent of vitamin B, which plays a key role in maintaining the normal functioning of the cardiovascular system.
7. Mix salad with greens
Instead of buying one type of greens for your salad, pay attention to mixes of greens, in which there can be five or six kinds: from green leaf lettuce to iceberg lettuce. Each variety of greenery offers a unique combination of phytonutrients that act as antioxidants, preventing muscle damage after hard training.
8. Salmon and fatty varieties of red fish
In addition to being an excellent source of high-quality protein (about 30 grams of protein in portion being a little over 100 grams), salmon is one of the best sources of omega-3 fats. These essential fats help maintain protective immune responses.
Based on the materials from the site marathonec.ru