Nutritional Tips!
The Runner's Grocery List
As you start training in the sport of running, your need for optimal nutrition greatly increases. Your body will require more QUALITY calories as the training load increases. The great thing about the foods listed below, is that you don’t have to worry about having too much of any one item! Enjoy the food on the list and you will start to see a huge improvement in your energy level!
Breakfast Foods
Lunch (A perfect time to get your veggies in!)
Dinner
Other Everyday Items
Breakfast Foods
- Muesli (Bob’s Red Mill is good!)
- Add honey and fruit of your choice
- Add your choice of milk (I like unsweetened almond milk)
- Ezekiel Sprouted Grain Bread (Found in the freezer section)
- Toast it and add peanut butter and honey!
- Thick rolled oatmeal
- Whole grain bagel
- Whole grain pancakes
- Banana with peanut butter
- Eggs
- Hash browns
Lunch (A perfect time to get your veggies in!)
- Salad (Spring mix, spinach)
- Add shredded carrots, broccoli, cauliflower, peas, beans, avocados, and dressing of your choice.
- If you choose to eat meat, make sure it is lean and low sodium.
- Brown rice with dried cranberries
- Quinoa with dried cranberries
- Add some fruit in your lunch!
Dinner
- Whole Grain pasta with pasta sauce(the fewer ingredients the better)
- Add some lentils to your sauce to up the protein amount!
- Polenta
- Slice it in circles and grill it in a skillet. Add some honey to sweeten it or some garlic salt to make it salty.
- Stuffed peppers (Bell peppers)
- Bake them and add brown rice, mushrooms, and some Braggs Liquid Aminos
Other Everyday Items
- Nuts (raw or lightly salted)
- Seeds such as chia seeds on salad, pumpkin seeds, etc…
- Any vegetable!
- Avocado a day is a huge source of vitamins, fiber, healthy fats, protein, and calories! 1 avocado contains an average of 375 calories.
- Any fruit and as many as you want!