18 Foods to Increase Stamina for Running


What runner doesn’t grapple with trying to
figure out dietary ways for getting continued energy for running. Luckily, there’s a long
list of energizing foods, that can really give you a better, fighting to chance to mount
your best performance efforts during running. So here are more evidenced-based, nutrient-dense
foods that are also incredibly energy-rich, that you may want to integrate into your overall
runners diet, or your pre-run diet, to help slash fatigue and provide vital energy extension
for running. One food that may fill in energy gaps during running are eating more oranges
and grapefruits before a run. This is because oranges and grapefruit are vitamin C powerhouses
in which vitamin C has a strong hand in re-invigorating your energy in a sustained way, so that you
can keep going for running. How does vitamin C play an important role in boosting energy,
especially energy with staying power for running? According to Keri Glassman, founder of NutritiousLife.com
and who is actually the author of 4 bestselling books, including my fave entitled: The Snack
Factors, Glassman noted that vitamin C helps your body have more access to iron by improving
your body’s capacity to absorb the iron needed to boost oxygen and channel more oxygenation
into your blood, which in turn helps drive greater, more sustained energy. But that’s
just the beginning of the nutritional value of vitamin C. The research is pretty compelling
regarding another interesting way vitamin C may make you more energy efficient for running
is that vitamin C is also a well-known antioxidant that helps cells, even the most vulnerable
cells be more protected from cellular damage, therefore less energy is diverted to repairing
that damage and more energy can be freed-up for you to use for running. So, this is how
vitamin C does its part to help give you the sustained energy needed for running, but also
vitamin C is a safety net for your cells which may have positive post-run recovery implications.
Glassman also recommends sipping on ice water for a quick energy jolt. Glassman reveals
that drinking a tall glass of ice water sends your energy levels surging upwards because
the body’s natural reaction to this is that for one, according to Glassman, fatigue is
one of the first signs of dehydration and most people are at least mildly dehydrated,
but secondly ice water unleashes deep currents of quality energy because the coldness triggers
the release of adrenaline, which boosts the flow of oxygen to the brain, so this is how
downing a glass of ice cold water may spark a massive surge in energy for running. Glassman
also recommends snacking on dark chocolate as another weapon of choice for getting a
quick energy boost. How does dark chocolate deliver a rising tide of sustained energy
for running? According to Glassman, dark chocolate has the nutritional capacity to reverse negative
mood by increasing the production of serotonin in the brain (serotonin being a neurotransmitter
strongly implicated in revving positivity, boosting cheerfulness, giving you a heightened
sense of enjoyment), meanwhile natural compounds in dark chocolate helps reduce the secretion
of stress hormones. So, this is how eating more dark chocolate before a run can deliver
a sizable strain of energy by pushing- back on gloomy mood and sends more serotonin rippling
through the brain to which may play into helping you run harder, more effortlessly. In keeping
with foods that influence positive mood, like dark chocolate, cashew butter was found to
have similar mood-boosting effects. According to Dr. Drew Ramsey, author of The Happiness
Diet, revealed that the healthy fats, protein and zinc specifically in cashew butter, collectively
helps calm the brain’s response to stress, lowering stress hormones, which in turn frees-up
additional energy, helping you pull yourself together, making it easier for you to double
down on your performance efforts. Oatmeal is also in your corner as an energizing pre-run
snack. Marisa Moore, R.D.N, who is a contributing editor to the Academy of Nutrition and Dietetics
Food & Nutrition, summed up how oatmeal and high energy go hand-in-hand. According to
Moore, oats are complex carbs and are a hefty source of omega-3 fatty acids and potassium,
which concertedly work to ignite energy and triggers the release of feel-good, happy neurochemicals.
Furthermore, a growing body of research continues to support the large scale, energizing capacity
of oatmeal in that studies have shown that when people ate oatmeal for breakfast, had
a 30% uptick in happier outlooks, motivated more ambitious positive moods than those who
ate a different breakfast, which in turn, helps leverage more energy for running. Sweet
potatoes can be a real lifeline in providing energy extension for running as sweet potatoes
were found to drive mood in the right direction. Evidently, true energy transformation can
really come from your mood, this is why sweet potatoes come in handy because they have a
considerable impact on boosting mood, which also may help contribute to effective energy
sustainability. Definitive proof of the energizing capacity of sweet potatoes comes from a Harvard
study which found that sweet potatoes are an enormous source of the energizing, antioxidant,
beta-carotene which has a positive impact on mood regulation via elevating happiness,
making you feel more upbeat and charged which is an essential pillar for helping shape sustained
energy for running. For instance, the study found that those who ate 3 or more daily servings
of sweet potatoes had a dramatic increase in optimism and happiness, which in turn may
give you more defenses against fatigue, and may help you achieve stronger results that
may help you strengthen your performance efforts during running. Other dietary efforts to maximize
energy sustainability during running is to eat foods that support steady blood sugar
levels, and avoid foods and drinks that cause your blood sugar levels to plunge, resulting
in sugar-crash fatigue. For instance, chickpeas and peas, which are very favorable, common,
go-to pre-run snacks, are absolutely essential in sugar-controlling insulin regulation, thus
may prevent energy downturns during running. How does chickpeas help flood in more energy
for running? Multiple threads of research revealed that chickpeas are abundantly-rich
in two key energizing, pancreas-nourishing minerals: copper and manganese, these two
minerals are known to have a very positive effect on improving how the pancreas tightly
controls blood sugar regulation whereby the energizing health benefit that flows from
the minerals in chickpeas help blunt blood-sugar dips, thereby having an effective blood-sugar
leveling effect which is going to help with your long-term energy needs as a runner. Other
research has found that eating ½ cup of chickpeas daily may help prevent your risk of insulin
resistance by almost 40%, so this is how chickpeas may grant you more energy security for running.
Incidentally, unless you don’t feed your pancreas in a healthy manner, blood-sugar
levels may spiral downwards, and the problem of blood-sugar crash fatigue can never be
resolved. In that regard, you may want to commit yourself to eating more mushrooms in
efforts to help extend your energy reserve for running. In fact, according to research
out of Georgetown University, enjoying 4 cups of mushrooms weekly can lower insulin levels
by almost 30%, which is essential for sustained energy security. The researchers detailed
that mushrooms are rich in beta-glucans which are compounds that work with your liver and
help your liver improve the quality of how the liver monitors blood sugar and helps shuttle
excess sugar, or glucose into storage before it can hijack insulin control. This how eating
more mushroom may help lift up your energy levels in a more sustained capacity. In keeping
with boosting energy for running via improving insulin resistance and preventing fatigue-inducing
blood-sugar dips, seasoning your food with just a ½ teaspoon of ground cumin (coooo-min)
or 1 teaspoon of fenugreek seeds may put you on a better path to generating greater energy
sustainability through supporting steadier blood sugar levels, which was also found to
be connected to banishing brain fog, improving alertness, and suppressing appetite, all of
which may add up to energy sustainability enrichment for running. According to reports
out of the journal Food and Chemical Toxicology, cumin and fenugreek seeds are incredibly nutrient-dense
and its because of their wide-ranging nutritional capacity, helps prepare cells to have a more
accelerated respond to insulin and use sugar, or glucose for fuel, which is going to help
stunt energy-draining blood-sugar downturns, so that in turn, you end up getting the energy
you need to perform more optimally. Whole grains, such as brown rice, quinoa and 100%
whole grains, are also effective at shoving your blood-sugar to a healthier level, helping
you capture more sustained energy for running. Research out of Mount Sinai Hospital in New
York, reports that whole grains contain B vitamins, essential minerals and fiber that
work in concert to help keep blood sugar steady, and also firers up your concentration, boosts
positive feelings. In fact the researchers pointed out that whole grains nourishes the
brain in a viable capacity such that they help your brain function as if it was 12 years
younger to which collectively is going to have a ripple effect in giving you more broad
based energy, meaning that whole grains help strengthen your energy chain from boosting
mental stamina to improving blood sugar stability, so that you have the energy to relentlessly
move with greater momentum during running. Another way to bolster long term energy sustainability
for running is by eating more eggs. However, I must underscore, I wouldn’t recommend eating
eggs before a run, but certainly after running because eating eggs after running may help
buildup sustained energy gains. How can eggs make you less prone to feeling draggy and
fatigued? According to Japanese researchers, eating two eggs daily can help trap more energy;
the researchers revealed that eggs are not only saturated in protein which has an enormous
leveling on effect on blood sugar, helping minimize fatiguing blood-sugar dips, but eggs
are wealthy in taurine which is an amino acid that has the distinct capacity to energize
brain cells and triggers a steady stream of energizing beta waves in the brain. Other
reports out of the University of Connecticut confirmed that eggs sharpen focus, enhance
alertness, boost mental drive because eggs are also rich in brain- boosting choline,
which is a B vitamin that helps keep your brain young and revitalized; it was actually
found to block the formation of artery-clogging plaque in the brain, but not only that, the
B vitamin choline is the building block of acetylcholine, which is a hormone known to
help emit a big difference in energy gains via enhancing alertness and mental stamina,
banishing brain fog. Overall, this is how eggs have a dedicated position on the energy
spectrum because of their unique capacity to improve brain health; supplying the nutrients
your body, especially your brain needs to thrive in an energizing capacity, which would
then follow, you may get better endurance results delivered for when you are running.
Avocados are known to help leverage more run energy. Credit of avocado’s energizing value
goes to its high potassium content. According to data in the journal Phytotherapy, you can
enjoy a 33% hike in energy by eating more avocados on a regular basis. How avocados
work to deliver more energy is the potassium in avocados is essential to help widen the
arteries, opening them up so that there is more energizing, oxygen-rich blood pipelining
to your brain, which is going to help keep your energy alive. Fresh or frozen berries
can help scale up greater energy for running as well. According to Australian researcher’s,
eating 3 cups of berries, fresh and frozen, per week, may reduce fatigue by 50%, that’s
a very significant margin of improvement. The researchers found that berries pigments
called anthocyanins, leads to positive changes in the brain; anthocyanins trigger the production
of the brain’s happy hormone, serotonin. This is really one of the principal factors of
how berries may deliver more run energy through enhancing the production of the natural mood-boosting
neurotransmitter, serotonin, a necessary imperative to obtaining extra energy, helping you do
a lot more than what you had been doing. Oat bran can also pour in more energy for running.
According to reports in the journal Nutrients, found that oat bran creates a pipeline of
energy because oat bran is rich in beta glucans, which are essential nutrients that strengthen
your cell’s capacity to convert glucose into fuel, thereby extending your energy chain,
helping to close the door on fatigue. Another dietary way to get rising energy for running
is with radicchio, which is a red-leafed lettuce that may help stop you from buckling under
the weight of fatigue during running. According to Canadian researchers, radicchio is a heft
source of vitamin K and the data shows that vitamin K has a central role in energizing
brain cells, helping to restore mental clarity and ramp up alertness and mental stamina.
This is how radicchio may help turn fatigue into an energetic-resolve at length. Overall,
when it comes to high performance running, of course, energy is always on the mind of
most runners, and it’s no surprise that poor, inadequate dietary choices can certainly
go against your performance efforts and can be a mark against you. However, adapting the
dietary solutions and suggestions that I just outlined, may help bring promising performance
results because you can build greater stamina and endurance, in large measure, through diverse
sources of nutrient-dense, energy-rich foods that produce improvements in insulin sensitivity,
positive changes in mood, which is going to help drive sustained run energy. Bottom line,
dietary wise, there’s always work to be done to help bring your energy levels to scale
for running. On that note, if fatigue keeps dominating your runs, consider integrating
the foods I just outlined because the evidence really does show that such foods can be a
real nutritional package deal for giving you the energetic-leverage you may need to advance
your performance efforts. I hope you’ve enjoyed this video, for most nutritional tips
pertaining to running, please subscribe to my YouTube channel where you off of the up-to-date
on the latest research regarding the health and performance benefits of barefoot running
and minimalist running. Thank you so much for listening and watching have fun out there
on the roads and trails bye for now.

2 Replies to “18 Foods to Increase Stamina for Running”

  1. Fruit works well for insulin sensitive people, but for those of us who are insulin resistant, a ketogenic diet is better / healthier.

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