There is so much information, discussion, debate, counter argument about the best things to eat and the ones to avoid and just when you think that you have got it all straight another piece comes out in your favourite running magazine to throw it all out into the open again! There are foods that the runner should be avoiding, seemingly totally worthless foods and those worth really concentrating on such as nutrient dense super foods.

Even the poorest food choices have some benefits. They provide some sort of energy. Processed white sugar is high in instant energy and as a runner you need energy and lots of it. So does this mean that sugar should become the staple of the runner’s diet since it provides a lot of quick, blood sugar elevating energy. Of course the answer is a resounding No and we have come to realise that runners foods need to provide much more than just out and out energy. This does not mean that the runner should get sucked into yet another bar or gel without doing some research first as you don’t want to fall into any trap of consuming pure sugar in disguise. Of course there are plenty of bars and gels that deliver the right blend of energy releasing properties when required; if consumed at the right time and not as a substitute for a balanced diet or as a meal replacement. In general a runner’s food choices should contain high quality nutrition, vitamins, minerals, fibre and slow releasing energy. Within this balanced diet there are certain foods that consumed at the right times in the right quantities are considered super-foods and if you want to consume power foods that provide the highest amount of nutrition to keep your body operation at peak efficiency then consider these.

Acai - A top power food is one that has only become widespread in the last couple of years. Acai (ah-sigh-ee) is a tiny berry that is found in the Brazilian rainforests. This berry may be small in size but it is huge in nutrition. The Acai berry is considered one of the most powerful foods in the world. The Acai berry has 10 times more anti-oxidants than red grapes, fatty acid benefits similar to olive oil and has a nearly perfect amino acid complex to support muscle contraction; a nearly perfect food to support your running.

Beetroot - With Nitrates aplenty, drinking beetroot juice can boost stamina and studies show that runners can continue with training sessions for up to 16% longer. Becoming more widely available now the effects may not be instantly noticeable of course having sipped a glass or two, but as a long term supplement to a healthy nutrition plan it could be better than reaching for a fizzy drink during the day?

Eggs - Just one egg contains 10% of the daily recommended protein requirement. Runners require protein to build muscle and assist recovery. Egg protein is one of the most complete food protein sources and they contain all the crucial amino acids a good amount of the daily requirement of vitamin K. Some Eggs even have enhanced Omega-3 fatty acids.

Quinoa - Quinoa (Keen-wa) is another ancient food that originates in South America. Quinoa is commonly considered a grain looking like a cross between rice and Cous-cous, it is actually more closely related to leafy green vegetables. With extremely high protein content it is balanced with amino acid content making it an unusually complete food for runners. Also high in fibre, iron and magnesium like any other staple it may take practice to cook properly and jazz up to make it palatable but worth buying in from the supermarket!

Greens - The advice and protests about eating your greens is commonplace and as a runner you will have read and re-read the absolute undoubted benefits of the colour green in relation to vegetable intake to truly balance up any diet. Green super foods are nutritional powerhouses that supply vitamins, minerals, fibre, anti-oxidants and have even been shown to improve your oxygen uptake. Eat your greens!

Bananas - Is there really a better natural pre-packed energy food than the Banana? Bananas are easy to carry, easy to peel, easy to digest and are jam-packed with energy producing carbohydrates and a great source of potassium helping to prevent muscle cramps. So easy to get hold of, to transport and to handle during the running event.......a true superfood for runners!

Sweet Potatoes - This tasty and colourful vegetable is high in carbohydrates, beta carotene, magnesium and potassium. It supplies energy, anti-oxidants, helps prevent muscle cramps and replaces minerals lost through sweating.

Oranges - It is not rocket science to know that Oranges are a superfood for runners. Ever present as a half time burst of Vitamin C, you will often see orange segments at marathon feed stations as well. The high vitamin C content of oranges help repair damaged muscles and increases the absorption of iron and as well as being a great anti-oxidant.

Blueberries - Once hard to find Blueberries are now in every supermarket and this small fruit packs a powerful punch at the very top of the anti-oxidants containing table. Blueberries are also high in potassium, vitamin C and are of great benefit to active runners for their anti-inflammatory properties.

Fresh Water Fish - Protein, minerals and Omega-3 fatty acids are essential ingredients to the regular runner’s diet as well in every-day life and fresh fish can provide these in abundance. They are also widely respected as ways of decreasing the risk of cancer, heart disease and are said to feed the mind!

Milk & Dairy - We are taught from a very young age that the calcium we get from milk and dairy products in general are a must for the strong healthy bones and then maintaining this as we get older. Dairy products also provide high quality protein for muscle building and post run recovery Chocolate milk has become the recovery drink of choice with special vitamin and minerals now mixed in. Of course knowing when to stop is also as important!

Dark Chocolate - Research shows that dark chocolate is a super power in the world of anti-oxidant’s. This is dark chocolate and not the sweeter confectionary blend of light or milk chocolate bars. The darker the chocolate the higher the anti-oxidant properties and the lower fat and sugar content. Nutritionists would say that anything above 60% cocoa content would classify a dark chocolate and higher rates are readily available in your local supermarket.

Mangosteen - Mangosteen contains a unique group of antioxidants called xanthones which work to maintain the immune system, support cardiovascular health, optimise joint flexibility, are naturally antibiotic, antiviral, and anti-inflammatory.

Pomegranate - Pomegranate juice is another antioxidant powerhouse packed with the properties that have made red wine and green tea notorious health foods. Pomegranate juice is said to assist in cancer prevention, maintenance of cardiac condition, reduction in cholesterol and blood pressure levels whilst protecting against free radicals.

Goji Berries - One of the most nutritious fruits on earth. Grown in Tibet and China at high altitudes in nutrient dense soils, these vibrant red berries are known for their health virtues. Goji berries also pack an unbelievable amount of nutrition for their size containing an amazing 18 amino acids including all 8 essential amino acids. High in protein they also are vitamin and mineral rich. Often found in the fresh fruit juice section of health food shops and now supermarkets.

Good luck with your running from Wynsport.com