Top foods for runners and triathletes

Правильное питание спортсмена бегуна Nutrition
Фактически, эти продукты питания необходимо употреблять не только атлетам, но и вообще, всем здоровым и активным людям.

In fact, these foods should be consumed not only by athletes, but by all healthy and active people in general, since they are part of a generally accepted healthy diet.

As we’ve said many times, nutrition in any amateur cycling sport is a normal human food that contains all the essential nutrients. And yet there are foods that occupy the most honorable places in the diets of runners, cyclists and triathletes.


The most popular natural energy (glycogen) boosting option because of its taste, convenience of “packing” and the presence of the most important electrolyte, potassium. In addition, the banana contains an impressive amount of vitamins.

The oats

It’s hard to imagine a runner or cyclist who doesn’t have a solid supply of this delicious carbohydrate-containing product in his or her kitchen. The most popular type is Hercules (steamed and mashed oat grains). Oats contain potassium, calcium, sodium, magnesium, phosphorus, iron, zinc, vitamins A, B1, B2, B5 PP, E.

You can add anything to oatmeal: berries, honey, fruit, and a million other foods. What’s more, the oats themselves can also be added to anything, such as pancake batter or omelettes.

However, not everyone likes oatmeal (or just doesn’t know how to make it), but oatmeal flakes can simply be poured into a blender while making different smoothies. Or in an omelet.

In some countries, oats are not popular at all. For example, in Italy. If it is sold there, it is intended for visitors to the country, such as Germans, Englishmen, or Russians.

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A classy, high-carbohydrate product with a low GI (glycemic index). This is truly a magic cereal that makes delicious porridge containing almost everything a runner needs: proteins, carbohydrates, minerals, vitamins, dietary fiber, electrolytes. Moreover, the Slavs have been using buckwheat porridge since ancient times as a cure for many diseases. If it turns out that there is only one product left in the world, let it be buckwheat.


Plenty of protein and vitamins in a convenient and tasty form.

Chicken Breast

A leader among natural sources of protein without excessive fat. A serving of chicken breast weighing 185 grams contains 40 grams of protein, 187 calories and only 2 grams of fat.


Particularly beans, peas and lentils. These are all storages of plant protein and a treasure trove of incredibly useful elements. The obvious choice for vegetarians to get their protein.

Bread (whole wheat)

There are many variations of bread composition today, including bread with bran, a source of dietary fiber.


Of course, from durum wheat. One of the most iconic protein-carbohydrate products of any track and field athlete. In addition to plant proteins with a balanced amino acid composition, pasta contains important vitamins E (antioxidant) and B (for the nervous system) as well as minerals and electrolytes.


As well as salmon, rainbow trout, mackerel, herring, tuna and sardines. They are all prized for their protein, but most of all for their omega-3 and omega-6 fatty acids, which are hard to find anywhere else in such quantity.


Walnuts, pine nuts, hazelnuts, peanuts, pistachios, almonds, and cashews are standard “seasonings” in many marathon and triathlete meals. Each type of nut is unique in composition, carrying many vital nutrients to the body, including iodine. However, nuts can’t be consumed indefinitely; it’s more correct to treat them like medicine or vitamins. Measure their amount not by handfuls, but by pieces. Small children should not be given nuts at all, according to experts.

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Dried fruit

Due to the convenient form is widely used by runners as a natural fuel cell, containing as well electrolytes and vitamins.


All berries are products of nature’s apothecary. Including them in your diet is very desirable, however, berries must be fresh.


It contains B vitamins as well as E, PP and a lot of the mineral potassium. Rice also contains some protein and lots of carbohydrates. Only unpeeled rice is considered useful.


Honey makes great natural energy drinks, which contain a lot of other useful things, depending on the origin of the honey. But it is worth knowing that today it is very difficult to find real honey and you have to buy it directly from the apiary.

Sunflower seeds

They contain a lot of potassium. And also magnesium, phosphorus, sodium, silicon, selenium, manganese, iron, zinc, fluorine, chromium, molybdenum, iodine, copper and cobalt. But more appreciated because of its vitamin D and E content.

The apples

A well-known product for health and longevity. The elements in the apple act as regulators of many processes related to food intake, muscle growth and strengthening. Prevent muscle atrophy and slow catabolism. This fruit is unique not only for athletes, but also for those who lose weight.


A bundle of greens contains a fountain of vitamins and other nutrients. Greens should be present in your diet as well as vegetables.


It is difficult to single out the most popular vegetables among athletes, because all of them in any combination are essential for any person and are a part of the daily dietary program. But they deserve a separate mention:

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(a) Carrots are an excellent source of beta-carotene (aka vitamin A), a daily dose of which is contained in two carrot roots. Nowadays, carrots are one of the best natural sources of this vitamin, which is poorly tolerated by canning and sunlight.

b) broccoli cabbage, with its huge iron and protein content.

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