Carbohydrates with a low glycemic index are best for long runs because they enter the blood stream more slowly, which provides more sustained energy over a longer period of time. Bananas, dried apricots, yogurt, milk, kidney beans, apples, and pears are a few examples of foods to eat, as opposed to high glycemic foods such as honey, Gatorade, white bread, and potatoes.
Also, protein helps give you long-lasting energy (caffiene is strong, but shorter lasting), so try lean cuts of chicken (free range of course!),and peanut butter or other nut products.
Also, runners are more likely to be iron-deficient, which can deplete your energy, so make sure you’re getting enough iron by eating spinach, nuts, beans, broccoli, and red meat.
Almonds, eggs, sweet potatoes, whole grain cereals that offer at least 5 grams of fiber and at least 8 grams of protein, oranges, canned black beans, mixed salads, salmon, whole grain bread, stir-fry vegetables, whole grain pasta, chicken, mixed berries, dark chocolate, and low-fat yogurt are all recommended foods for runners to incorporate into their diet every week for good health and top performance.
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