Best Healthy Foods for Runners

tunajpgIf you are a runner or a person who love run as your exercise, here is 4 best healthy food for you need.

Runners need about 60 to 90 grams of protein per day to help repair muscles after a workout. Tuna is an easy source—just 4 ounces can supply around half your daily protein requirement. And it is full of heart-healthy omega-3 fatty acids. Eat 4 ounces of canned light, water-packed tuna twice a week.

Oranges are an good source of vitamin C, a nutrient that help heal damage muscles. Vitamin C can also help you absorb more iron, an important mineral that helps prevent fatigue and low energy. Eat an orange or drink 8 ounces of orange juice every day.

High in the antioxidant vitamin E, these flavorful nuts help prevent achy muscles. Their protein and fiber keep your tummy from growling on runs, too. And they’re portable! Grab a handful for your morning snack up to five times per week.

Sweet potatoes
This vegetable high in energy-supplying carbs and beta carotene, plus minerals like potassium and magnesium, which runners lose through sweating. A medium-size sweet potato has only about 100 calories; two to three times a week, eat one.

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