The Best Vegetables For Runners

Vegetables are essential to all diets, let alone a runner's diet, but most of us don't get enough.

We don't have a problem eating potatoes but it's the green ones that most of us don't get enough of. And the other ones that are really good for you like beets etc. We'll discuss them here and detail the best ones for runners. Vegetables are packed with goodness. They have carbs, antioxidants, nitrates, calcium, potassium, fibre, copper, iron and pretty much everything else you can think of that's good for you. With the addition of olive oils, sesame oil, balsamic vinegar and the like you can also make them taste good, well most of them.

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Radishes

Radishes are root vegetables that are known for their crunchy texture and bitter flavour. Red radishes are the most common variety in our local grocery stores, but daikon, watermelon, and black radishes are popular worldwide. They’ve been consumed not only for their flavour but also for medicinal purposes for over 2,500 years. They are full of nutrients that include a wide range of antioxidants, nitrates, calcium, potassium. The nitrates help improve blood flow and the antioxidants assist with liver and kidney detoxification.

Beetroot

Purple beetroot is bursting with vitamins B, A and C. Beetroot is useful for runners thanks to its high quantity of nitrates, which, once broken down by the body, play a vasodilation and oxygenation role that will provide oxygen to muscles, and therefore improve performances. Beets contain nearly all of the vitamins and minerals that your body needs in some shape or form. They are loaded with carbohydrates, fibre, manganese, folate, copper, potassium, magnesium, vitamin C, vitamin B6, iron, nitrates. They are high in folate, which plays an important part in heart health, while the manganese assists with bone health and nutrient metabolism. Nitrates have been shown to improve the efficiency of cells (namely mitochondria), which are responsible for producing energy in the body. Studies have shown that beetroot juice boosts cardiorespiratory performance in athletes, and can extend how long it takes you to become exhausted during tough workouts. In one study, cyclists showed increased oxygen usage by up to 20%. By increasing levels of nitric oxide in the blood, athletes can experience improved blood flow to the muscles and stronger muscle contraction. If you're not keen on the taste there are beetroot juice shots on the market and you should take these an hour or so before a heavy workout.

Carrots

They are a vital source of vitamin A, which is really important for healing muscle cells after training. They are also rich in antioxidants. Thanks to a host of health benefits and an easy-to-pack profile, the carrot also makes the perfect superfood for runners. Carrots are filling but are low in calories, with only about 50 calories for a cup of carrot slices. They offer long-lasting energy in the form of complex carbohydrates that tops off the glucose in your system.

Tomatoes

Whatever shape or size of tomato you prefer they are packed with goodness, with lycopene being the most important. It delivers improved cell turnover, heart health, and collagen production, which helps protect the skin. The variety of vitamins found in tomatoes are also great for improved eye, immune system, bone, and muscle health. They are versatile and it's really easy to incorporate them into your diet.

Broccoli

This green vegetable is full of vitamin C, making it one of the best foods for runners. Studies show that vitamin C can help reduce the risk of, or even prevent sore muscles after intense workouts. Broccoli is also a good source of calcium, folic acid and vitamin K, which strengthen our bones. It's a body detoxifier with plenty of complex carbohydrates. The enzyme myronaise has both anti-cancer and anti-inflammatory qualities, but don't overcook it if you want to realise the real benefits.

Potatoes

Potatoes are an excellent source of carbohydrates. A medium potato contains 26 grams of carbohydrates. Potatoes only contain one gram of naturally occurring sugar and 2 grams of fiber, which means they are a great source of slowly releasing carbohydrate. While many runners turn to pasta as their source of carbs you should consider potatoes as an alternative, or at least to complement the pasta. Potatoes are an excellent source of potassium, even more so than bananas, providing you with 620 milligrams of this vital nutrient for runners, one of the minerals essential for muscle function and hydration.

Brussel sprouts

Love them or hate them, this winter vegetable and member of the cabbage family boosts whole health and can help lower cholesterol. If you’re trying to calorie count or indeed, lose a bit of weight, then half a cup of sprouts is only 27 calories with a minimal trace of fat. So if your running is more focused on weight loss as opposed to training for a big event this is very much one you should consider.

Spinach

More associated with Popeye than running spinach contains high levels of chlorophyll, which can help control hunger, encourage healing, reduce swelling and is an excellent source of iron. Maintaining your iron levels is particularly important to runners, especially those on a vegetarian or vegan diet so make sure you keep plenty of spinach in your fridge. And you don't have to eat it on its own. There are plenty of ways of making it a bit more interesting.

As with all things, balance is the key when training for a distance event or when running to keep fit. Mix up your vegetable intake and ensure you have variety in as many meals as you can. It's easy to eat the same thing week after week but with the range of options now available online you'll never be without a new recipe where you can include one of our 'runner recommendations'!