If you’re an athlete then you know how important it is to fuel your body. Here are 9 of the best foods for runners.

Have you ever noticed how some runners always have that “get up and go?” No matter what else is going on in their life, they manage to get out and enjoy their runs and tackle every race. What’s their secret? Food! Chances are, if you ask the runners you admire about their diet, you’ll find that they never leave their nutrition to chance. Instead, they’re very cautious about eating plenty of the best food for runners.

Eating the right mix of foods is essential for anyone who wants to take their running to the next level. As a matter of fact, your diet is every bit as important as the other parts of your training activities. The right mix of protein, carbs, fat, and hydration is one of the biggest keys to a runner’s training, speed, and recovery.

Best Foods for Runners

Where to Start

When planning a healthy training diet, make sure you limit any processed foods and start with lots of whole foods instead. Processed foods are those with lengthy ingredient lists, and most of those ingredients come from a lab, not nature. The extra salt, sugar, unhealthy fats, and artificial ingredients in highly processed foods can promote weight gain and inflammation in your body — two things no runner needs!

Whole foods (or minimally processed foods made from natural ingredients) are your best bet because they’re packaged with lots of nutrients. They’ll supply everything your body needs for strong muscles, long-lasting energy, and fast recovery. It’s also much easier to maintain a healthy weight when you’re eating lots of whole foods.

9 of the Best Foods for Runners

1. Fish

Protein foods are vital for runners because protein supplies the amino acids your body needs to build and repair muscles like those in your legs and heart. Any animal foods (meat, poultry, fish, or dairy) are great, but fish stands out for one main reason. Namely, it’s packed with healthy fats.

Oily fish, like salmon, sardines, or mackerel, are all excellent sources of omega-3 fats. They’re a type of essential fat that your cells need. These fats also help to reduce inflammation throughout your body. That’s important for runners because it helps with recovery and any muscle repair after a race or intense training. Try to eat fish (especially those fatty fish) at least twice each week. And in case you’re wondering, frozen or canned fish is just as healthy as fresh.

2. Greek Yogurt

Best Foods for Runners - Greek Yogurt

A cup of Greek yogurt is a perfect source of protein for your muscles and carbs for energy. It also provides lots of essential vitamins and minerals. Greek yogurt is one of the best foods for runners because it’s portable, easy to digest, and you can easily make a meal out of it when you’re at a race or on the road.

Compared to most regular yogurts, Greek yogurt tends to be lower in sugar. Still, read the Nutrition Facts label to make sure. Or better, choose plain Greek yogurt and sweeten it with a little bit of honey or jam if you like. Add some fruit for more quick energy carbs, or blend it into a smoothie for a complete meal. For fewer calories, choose zero percent fat Greek yogurt. However, if you need extra calories after your long runs, splurge on the full-fat or five percent fat.

3. Eggs

Eggs are considered nature’s perfect protein food. They provide all of the amino acids you need for muscle growth and repair, along with some healthy fats and vitamin D in the yolks. Vitamin D is essential for strong, healthy bones and also for proper nerve and muscle function. A runner can’t go far without those!

Eggs are also one of the healthiest foods you can choose for a quick and easy meal. Whether it’s a vegetable omelet for breakfast, a frittata with added potatoes or vegetables for dinner, or a few hard-boiled eggs for a snack, they’re always good and easy.

4. A Quality Protein Powder

Best Foods for Runners - High Quality Protein Powder

Almost every runner or anyone who participates in sports relies on protein powder to some degree. Some runners like to add it to their morning smoothie, while others use it as part of their recovery meal or beverage. It’s a convenient product to have on hand for those times you don’t have time for a home-cooked meal. Just blend it with milk or water, a handful of fruit, leafy greens, and nuts, and you’re set.

Protein powders are either plant or animal-based. Plant-based powders often contain pea or hemp protein. Both are excellent sources of amino acids. Many manufacturers combine pea protein with other plant proteins to provide a broader range of amino acids.

Whey is a good choice for an animal-based protein powder. Your muscles quickly absorb it after you work out, so it’s great for a recovery drink. Regardless of which protein powder you choose, make sure you read the nutrition facts label and select one without artificial colors, flavors, or other ingredients you don’t want.

5. Fresh or Frozen Fruits and Vegetables

You really can’t go wrong with any fruits or vegetables. All provide lots of fiber to keep your digestive tract healthy, plus vitamins, minerals, and electrolytes like potassium and magnesium to help you rehydrate. A good rule to remember is that orange fruits and vegetables tend to be highest in potassium, so they’re great when you’re exercising in the heat and sweating a lot. Some good high potassium choices for runners include:

Bananas
Oranges
Cantaloupe
Carrots
Tomatoes
Sweet potatoes

And FYI – Frozen fruits (without sugar) and vegetables (without sauces) are just as nutritious as fresh. They’re nice to have on hand because they’ll last for months in the freezer, and you can use just the amount you need.

6. Oats

Best Foods for Runners - Oats

Whole oats are a favorite of runners because they’re packed with fiber and whole-grain goodness. Whole grains are a healthy form of carbohydrate that is digested slowly. That means they provide lots of high-quality, long-lasting fuel during long runs or training sessions. Oats are one of the best grains you can eat because they can help you stay energized. They’re also high in soluble fiber — the kind that slows your digestion and keeps you feeling full for hours. And oats help balance your blood sugar, which can help maximize your energy level.

One of the things that’s great about oats is their versatility. Pair them with fruit, nuts, and a scoop of Greek yogurt instead of your regular cold cereal. Or use them to make homemade trail mix or granola for a quick recovery snack after your run. Many people also enjoy savory oats topped with some sauteed greens and an egg. The possibilities with oats are endless!

7. Beans

Although you might avoid them because of their digestive effects, beans or legumes are another important type of food for runners. They’re one of those foods that provides a healthy dose of both protein and complex, long-lasting carbs. Beans are also an excellent source of magnesium, an essential mineral for nerve and muscle contraction. The fiber in beans is great for your digestive system (just don’t overeat them right before a race).

Bean-eaters tend to have a healthier weight, blood sugars, and cholesterol. All because of the high soluble fiber content in beans. Beans make a tasty snack when you eat them as hummus or bean dip. They’re also great for a quick meal. Add some to your salad or whip up some bean and cheese quesadillas with whole-grain tortillas for a fast, easy, and healthy dinner.

8. Quinoa

Best Foods for Runners - Quinoa

Much like oats, quinoa is a healthy, high-fiber whole grain. Its big selling point is that it’s higher in protein than most other grains. That’s good to know if you eat a vegetarian diet and are looking for additional protein sources for muscle strength. Quinoa can be used much like rice or any other grain. Cook up a batch as a side dish, just stir in some sauteed onions, carrots, and peas, Or turn your salad into a protein-packed grain bowl. No matter how you eat quinoa, you can’t go wrong.

Quinoa is quick-cooking, but if you want to save even more time, make a double or triple batch and keep the leftovers in the freezer. Just scoop out the amount you need and microwave it until it’s thawed.

9. Nuts

Can we all agree that nuts might just be one of the best foods for runners? They’re the ultimate source of protein, carbs, and healthy fat in every single bite. And nuts are a fantastic source of electrolytes like magnesium and sodium (if you get salted nuts), so they’re great for recovery.

One of the best things about nuts is that they’re completely portable. They’re easy to stash in your pocket when you’re on the road or in your exercise bag when you’re at the gym. They require no refrigeration and talk about a multitude of ways to eat them:

Add a handful of almonds to overnight oats
Toss some pecans into your trail mix or granola
Sprinkle chopped walnuts over a salad or roasted vegetables
Chop shelled pistachios and use them to make a crust on chicken or fish
Slather some peanut or almond butter onto apple or pear slices for a delicious pre-exercise or recovery snack
Add a scoop of any nut butter to your protein smoothie to boost the healthy fats

Much like fruits and vegetables, all nuts are good nuts! They all have healthy fats that provide long-lasting fuel, magnesium for your muscles, and vitamin E, an antioxidant that protects your cells from oxidative damage.

If you’re on a nut-free diet, experiment with adding more seeds to your diet. Pumpkin, sunflower, chia, flax — they’re all great choices too.

The Bottom Line

Eating a healthy diet and choosing the most nutrient-dense whole foods you can is one of the most important things you can do to take your running up a notch (or more!). When you start eating healthy meals and snacks throughout the day, you’ll notice you have more energy for your exercise, training, or runs. You’ll also recover faster and be able to train harder. The sky’s the limit when you’re fueling your body well.

Best Foods for Runners - Couple Celebrating their Run

Anne Danahy, MS RDN, is a registered dietitian nutritionist with a diverse background in clinical and integrative nutrition. She works as a healthcare content writer and nutrition communications consultant for clients in the food, supplement, healthcare, and wellness space.

Anne received her BA from The University of Notre Dame and an MS in Food and Nutrition from Framingham State University. Her areas of expertise include women’s health, weight management, and disease prevention.

Forever passionate about food and wellness, she loves to inspire others to cook, eat, and live a healthier lifestyle.