Top 10+ Foods Runners Should Eat More Often & 10 Foods Best Avoided

Power Up For Your Next Race

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Every runner knows that training and dedication are key to success, but what you eat can make or break your performance in ways you might not even realize. The right foods fuel your body, boost energy, and aid in recovery. So, let’s focus on 10 foods runners should eat more often to power through those challenging runs and races before moving on to the 10 you need to avoid at all costs. 

1. Bananas

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Packed with potassium, these golden gems help muscle function, ensuring your legs don't quit mid-run. Need a quick energy boost? Bananas deliver fast-digesting carbs that keep you moving. After your workout, they work double duty by replenishing glycogen stores like a champ.

2. Oats

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Oats are endurance powerhouses filled with complex carbohydrates that fuel long runs without causing blood sugar spikes. Thanks to their beta-glucan content, they also support digestion and heart health. You can eat them with some nuts for healthy fats or berries for an antioxidant boost.

3. Sweet Potatoes

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

These are loaded with vitamin A, which boosts your immune system while also supporting your general health. Their fiber keeps your digestion in check—because no one wants mid-run stomach drama. Whether roasted or mashed, they deliver steady energy to keep you going the distance. 

4. Salmon

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Did you know salmon has omega-3 fatty acids that can help reduce inflammation and keep your joints happy? For high-mileage runners, that's revolutionary. This fish is also filled with high-quality protein to rebuild tired muscles. Plus, regular servings have been linked to better heart health.

5. Quinoa

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Unlike most plant-based foods, quinoa has complete protein that supplies all nine essential amino acids for muscle repair and recovery. Runners particularly benefit from its magnesium content, which supports muscle function. This nutrient-rich grain helps keep the body running optimally, promoting overall health and performance.

6. Chia Seeds

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Legend has it that ancient Aztec warriors fueled up with chia seeds for unstoppable endurance. If they were good enough for warriors, they're good enough for runners. Packed with omega-3s and fiber, these tiny powerhouses slow down carbohydrate absorption, giving you a steady stream of energy.

7. Beets

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

If you didn't know, beet juice enhances endurance by up to 16%, according to studies from Science Daily. This is because nitrate-rich beets boost oxygen flow to muscles, which helps delay fatigue and keeps you stronger for longer. When consumed before a race, they naturally increase stamina.

8. Greek Yogurt

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Greek yogurt is not only creamy and delicious but also packed with probiotics that support gut health and aid digestion. It offers double the protein of regular yogurt, making it a great choice for muscle recovery. With its nutrient-rich profile, it helps you bounce back faster after workouts.

9. Almonds

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Almonds may be small, but they have significant benefits for runners. These nutritional foods are rich in vitamin E, an antioxidant that helps combat exercise-induced stress and keeps your muscles in shape. Their monounsaturated fats support cardiovascular health, which is essential for long-distance running.

10. Oranges

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Drinking fresh orange juice after a run replenishes electrolytes, speeding up recovery for the next workout. But that's not all—these citrus fruits are packed with vitamin C, which aids collagen production, keeping your joints and tendons strong. Plus, their high water content helps keep dehydration at bay.

Now that you know the best foods to fuel your runs, it's just as important to recognize the ones that can slow you down. Let's take a look at the foods that might sabotage your performance. 

1. Sugary Drinks

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

If you didn't know, sugary drinks can do more harm than good for runners. Artificially sweetened beverages cause quick energy spikes, only to send you crashing mid-run. On top of that, they contribute to dehydration, making endurance even more challenging to maintain.

2. Fried Foods

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Sure, crispy fries and golden onion rings are delicious, but they're a fast track to sluggishness for runners. Loaded with unhealthy fats, fried foods slow digestion and leave you feeling heavy instead of energized. They also crank up inflammation, which makes muscle recovery take longer than it should.

3. Beans Before Runs

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Beans, lentils, and cruciferous veggies are packed with nutrients, but eating them before a run is not the best idea. Excessive fiber can lead to bloating and an unplanned pit stop mid-run. The good news? These foods are perfect for post-run recovery, aiding digestion without slowing down. 

4. Curry

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Spicy foods can irritate your digestive system, upping the chances of acid reflux and unexpected pit stops. The last thing you want mid-run is a stomach rebellion. For a smoother workout, stick to mild, easy-to-digest meals and save the heat for after the finish line. 

5. Dried Fruits

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Dried fruits make a great post-run recovery snack. However, eating them before or during a run can be risky. Packed with fiber and sorbitol, fruits like apples, prunes, and apricots can have a laxative effect, turning your race into a sprint for the nearest restroom.

6. Soda

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Gas buildup from fizzy drinks leads to bloating and discomfort during exercise. Carbonation also depletes calcium, weakening bones over time. Swapping soda for still water or coconut water supports hydration without digestive issues.

7. Dairy Products Before Runs

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Lactose intolerance varies, and consuming dairy before exercise can lead to stomach cramps, making it a risky choice. Therefore, it is recommended to save dairy for post-run meals to avoid discomfort when the digestive system can process it more efficiently.

8. Alcohol

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

If you're preparing for a big training session or race, reducing alcohol intake will help maintain your hydration and endurance. However, if you choose to indulge, make sure to drink plenty of water to keep your body balanced. Alcohol can dehydrate you, leaving you feeling sluggish during your workout or race.

9. Charred Meat

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

Picture this: You've crushed a long run, and now it's time to refuel. The grill's fired up, the steak's sizzling—but wait. Too much charring creates HCAs, sneaky compounds that trigger inflammation and slow muscle recovery. Those blackened edges might taste great, but your legs won't agree.

10. Excessive Caffeine

1. Bananas, 3. Sweet Potatoes, 4. Salmon, 5. Quinoa, 6. Chia Seeds, 7. Beets, 8. Greek Yogurt, 9. Almonds, 10. Oranges, 1. Sugary Drinks, 2. Fried Foods, 3. Beans Before Runs, 4. Curry, 5. Dried Fruits, 7. Dairy Products Before Runs, 8. Alcohol, 9. Charred Meat, 10. Excessive Caffeine

A cup of coffee before a run might enhance performance, but overdoing it can lead to energy crashes that hit harder than the last mile of a race. The key? Moderation. Test your limits during training to know precisely how much fuel (and caffeine) your body can handle before race day.

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