For most of the runners, summer is a big relief: no more days running in the darkness and icy paths! Let’s enjoy the sunshine and long evening runs.
But just as we change clothes with the seasons, we should adapt our diet too. Eating some specific foods before and after your runs can help you give the best of you even with high temperatures!
1. Coconut water
Regarded as the nature’ sports drink, drinking coconut water is the best way to rehydrate yourself after your long runs (better than any sports drinks). The coconut water is rich in potassium and therefore, in electrolytes (nutrients) that help prevent dehydration, to keep a good blood sugar level and to relax. Coconut water is lower in carbohydrates than normal sports drinks (ideal for people following a low-carb diet).
Avocados are incredibly rich in nutrients and full of vitamins and minerals (vitamins B and C), which we need every day. Avocados are beneficial for your health and are very useful for runners because they are full of monounsaturated fats which can reduce cholesterol and lower blood pressure.
Avocados are also rich in fiber, which gives to your stomach the feeling to be full for a longer time (perfect for the long runs during the morning). This may seem contradictory because the avocado is considered as a fatty food but the fat comes from monounsaturated fats that improve insulin sensitivity and help your body to burn more fat.
Blueberries are ideal for runners because it contains a high water content so that consuming blueberries before a long run will help you stay hydrated. Moreover, they are high in antioxidants which protect you against numerous chronic diseases.
The kefir is rich in probiotics which help you to boost your immune system, help improve allergies and maintain a healthy weight.
Quinoa is a complete protein source that provides all the amino acids our body needs. If you don’t eat meat, quinoa is a good alternative to boost your protein intake and it is gluten-free!
One study discovered that the nitrates, found in the greens like spinach can help you reach better performance during short exercises like sprints or interval running.
Choose the right foods to help you beat the summer heat both before and after your run! Your body will thank you!