By: Hy-Vee

As a runner, nutrition is an important part of your fitness journey. It’s easy to focus on pre-workout supplements and recovery shakes, but did you know that what you eat throughout the day can have more of an impact on your progress and recovery?

The foods you consume day-in and day-out can help to set your run up for success and help you recover after a grueling workout, while also providing your body with the nutrients it needs for overall wellness.

Fruits and Vegetables– Filling half your plate with fruit and vegetables is a great way to add color and nutrition to your day. Fiber-packed and loaded with antioxidants, fruits and vegetables aid in recovery and reduce inflammation. They are also a natural source of electrolytes (potassium, magnesium, calcium) which help with fluid balance and hydration.  Grab an old favorite like apples, oranges, bananas, broccoli, lettuce or carrots, or try something new like radicchio, passion fruit, mango, arugula or jicama.

Grains (Carbohydrates) – are key! With long runs and high activity levels, it’s important to properly fuel your body to give you that prolonged energy that you need as runners. Choosing whole grain options (look for the word “whole” as a first ingredient) is a better choice over more refined products due to their slow release of energy. Paying attention to portion sizes, and be mindful of toppings, spreads, and sauces. Items such as sweet potatoes, pasta, beans, squash, oatmeal and breads are great examples.

Protein- Including protein with each meal is important. This macronutrient helps repair and build muscle that is broken down when running. Great protein sources include eggs, fish, meats, nuts, seeds, and beans.

Before putting your nutrition focus on pre-workout and post-workout supplements, take a good look at your breakfast, lunch, and supper plates to maximize your results.