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Foods to avoid as Runner

Runners need specific kind of nutrition to fuel their bodies, so certain foods need to be avoided to avoid discomfort, writes Nandini Reddy

Nutritional missteps can cause complete havoc in your running. Runners have admitted that a clean and less processed diet has helped them fuel better over time. We may be adding high sodium, high sugar and preservatives to our diet without even realizing. Certain foods may also be causing headaches and fatigue but we would still be eating them assuming that they are good for us.

So what you put into your shopping cart on your next trip to the supermarket will make a big difference to your running. Here are a few foods that you can avoid.

Enriched White foods

Most of us have come across foods labelled enriched with vitamins and minerals. Any refined food that is enriched is not a good choice. Enriched means someone sprayed a whole load of artificial nutrients on to the foods. So try leaving out the white rice, maids and other refined oils and grains. If white is not recommended that doesn’t mean you jump onto the enriched ‘brown’ foods wagon. You should be looking for the word ‘whole’ instead. The nutrition from whole grain will keep you full longer and will also reduce the amount of carbohydrates you consume everyday without compromising on nutrition.

Beware of packaged foods

Seeing the words – ‘fat free’ or ‘sugar free’ or ‘healthy’ on a package doesn’t mean its right for you. Most packaged food are high in sodium. Even your soups have an amount of ‘added sugar’. If you must eat something sweet then try choosing something that is natural sugars and not added sugars. If you want something more natural then pick a sweet seasonal fruit or go for dried figs or dates.

Food substitutes

You have already been told to substitute your sugar with artificial sweeteners and when people did that they found that they upped their risk of diabetes in many cases. There are substitutes for lactose and you have encountered alternatives for butter on every supermarket shelf. If you have to buy one then check for the amount of trans-fat you might be consuming because in the end you might be better off eating butter than the substitute. Instead of substituting your foods with artificially enhanced ones just try and practice portion control.

Chinese food

Yes we do love our noodles and soups but Chinese food has the highest sodium content. Also most Chinese food uses MSG (Mono-sodium glutamate), an additive that is known to worsen migraines. MSG can also elevate blood pressure and give nasty headaches, especially when you are a runner.

Diet Foods

Everyone is on a fad diet nowadays. Unfortunately most of the people who follow the fads, cheat using worse foods like diet sodas or reduced calorie snacks. These items can have artificial flavours and additives that might cause health issues for runners such as high blood pressure, headaches and even dehydration. If you are craving a chocolate then please have a small piece of dark chocolate instead of a carton of diet soda which won’t take care of your craving.

Frozen Foods

They are convenient and we are busy. But most are high fat, high sodium and low on nutrients. If you must pick frozen foods check the labels at least to see if you are getting something that has some amount of nutrition. Frozen unprocessed meats are good but processed meat that is cured in salt or brine is not a good choice. Look for uncomplicated recipes that opt for the one pot one shot philosophy of cooking if you truly don’t have the time instead of going for frozen meals.

These foods will hinder your performance as a runner because they cause spikes in blood pressure, headaches, mood swings and even fatigue. Its important to avoid foods that might affect your performance so remember to be a smart shopper the next time you are in a supermarket.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Are you getting enough Vitamin D?

Runners require Vitamin D, as its an important nutrient to avoid stress injuries, writes Nandini Reddy

Runners get all their macro nutrients right with the diet they follow. That is easily monitored and the room for error is slim. But in terms of micro-nutrients, despite eating a balanced diet, there might be shortfall, especially of Vitamin D. Vitamin D helps the body absorb calcium and is particularly important for runners. Having adequate Vitamin D helps one reduce anxiety, strengthen bones and run with better power. It is an important factor in improving overall muscle strength and improved heart health too.

How do you know if you are deficient?

There are certain symptoms that will indicate a lower level of Vitamin D. You might have sore muscles often with pain that doesn’t subside easily. Fever and bone fractures in the ribs, hips, thighs and feet. If you are experiencing these symptoms then testing for Vitamin D is a good idea. A blood test will determine the levels and a physician can give you a temporary medication to amp up the levels of Vitamin D in your body until your natural rhythm sets in. Any medication should be taken under the supervision of a doctor as there are adverse affect to Vitamin D being too high as it can become toxic.

How do we get Vitamin D?

The best known way to get Vitamin D is through exposure to sunlight. With at least 30 minutes of exposure to the slanting rays of the sun, the body is able to synthesize Vitamin D. But just spending time in the sun isn’t enough to ensure that you body get enough Vitamin D. Along with sun exposure these inclusions in your diet will increase the Vitamin D – fatty fish, mushrooms and eggs. You also get fortified foods like milk and breakfast cereals but getting the nutrition directly from foods is a better option. These are just sources but to ensure absorption you need to consume magnesium rich foods and high dietary fibre foods, such as nuts, leafy greens, beans, avocado, olive oil, etc.

While you might feel that you are doing enough by running early mornings. You should realise that unless you expose a significant amount of skin without using sunscreens and creams, your body cannot generate adequate Vitamin D. Hence it is important to ensure that the diet also supports in maintaining the required levels.

How does it affect running performance?

As a runner it is important to ensure that you muscles and bones are in top health. If you have inadequate Vitamin D then you might experience the following during your training:

  1. Quick exhaustion
  2. Muscle soreness that lasts for days
  3. Slower recovery
  4. Stress injury on your legs
  5. Nausea from running or any exercise
  6. Bad Immunity to common colds, flu and cough

There is a designated amount of Vitamin D that has be present depending on the persons age which your physician will be able to prescribe.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Eating Right for runners

Marathoner, Dharminder Sharma, talks about the kind of food that is good and bad for the Indian runner.

You can eat whatever you want to, because you are a distance runner so you can digest everything – how many times have we heard this advice from the so-called experts to newly christened long distance runners!

Another statement often heard is that I run long distances so that I can eat whatever I want.

There cannot be two worse statements about diet than these!

Eating right is as important for a long distance runner as it is for anybody else. One can never overstate the importance of eating the right kind of food and food supplements to ensure a life-long injury free running experience. Carbohydrates, proteins and fats take up a major part of our daily diet although fibre, vitamins, minerals and water are also indispensable.

What are carbs?

In India, carbs are generally considered to be wheat and rice and most do not know much about what other foods contain carbs. Fruits, salads, vegetables, nuts, sweets and legumes (daals) all contain carbs.

What are simple and complex carbs?

A general advice given by Dietitians to health conscious individuals and runners is to go for complex carbs rather than simple ones. Without going into the science of the advantages of complex carbs and the disadvantages of the other, a simple listing of the items would help a runner or a fitness enthusiast choose the right diet. The common examples of simple carbs that a runner should avoid or restrict in quantity are white breads, sugar and sugary products like candies, toffees, chocolates (except a small piece of dark chocolate) and mithhai (traditional Indian sweets), fruit juices (especially canned ones), white rice, most bakery products, potato chips and cold drinks, this list is, however, not exhaustive.

The complex and healthy carbs that one should prefer are whole grain breads, chapatis made of whole wheat, Bajra, Ragi and other coarse grains/millet, brown rice, beans, nuts, oats and oatmeal, quinoa, fruits especially less sugary ones like guava, papaya and pineapple, sweet potatoes and leafy greens.

What about protein in diet?

When it comes to proteins, there is a popular myth that only the body builders or hard core gym enthusiasts need to consume proteins. That is not true because our body needs proteins to build muscles that provide the necessary support during runs. Proteins help build the muscles and they are required to recover the muscles after a long strenuous run. Therefore, a runner’s diet requires proteins in good quantities.

A long distance runner under training should have at least 0.8 gm of protein per kg of body weight per day in order to stay injury free. Some of the protein rich ‘foods’ that one can add in daily diet are chicken breast, fish, sunflower seed, almond, quinoa, egg white, low fat cottage cheese (paneer), chick pea (chana), whole lentils (chhilka daal), oat, beans, soya milk, broccoli, brown rice and peas, to name a few.

How do fats help?

Besides, the carbohydrates and proteins, fats take another major part of human diet. We often hear of ‘good’ and ‘bad’ fats – good are the ones that should be more in quantity. However, often when people get their lipid (fat) profiles checked through blood tests and come across technical terminology, it is little difficult for them to correlate in the laboratory reports as to what are the ‘good’ and the ‘bad’ fats. Even if they are able to make out what these are, they often do not have an idea as to how to increase or decrease their levels in our bodies. The best way to increase good fats is to eat the food that naturally contains large quantities of ‘good’ fats.  Some of the ‘foods’ that contain high to very high quantities of these ‘good fats’ are almond, walnut, flaxseed, olive, canola, chia seed, pistachio, fish oil especially cod liver oil.

Never forget the Vitamins & Minerals

One can never over-emphasize the importance of flaxseeds in the daily diet. They are a rich source of natural omega 3 fatty acids, vitamin B1 and B6 and are one of the most nutrient rich foods that also contain protein, dietary fibre, magnesium, manganese, phosphorous and selenium. Flaxseeds are low in carbs and therefore, very useful for someone looking to shed weight. They are also good for cardiac health as they lower cholesterol levels and the antioxidants in them slow down the process of aging.

How much fibre is enough?

We often ignore the importance of another ‘food’ in our diet and that is dietary fibre. Some of the above-mentioned foods do contain dietary fibres in large quantities and should form a part of the daily diet no matter whether the person is training or is in the midst of an event. I say this because a lot of literature on the internet advises against eating fibre and protein rich diet the day before the event and in fact advises eating pasta. Since most of the literature is from the perspective of the West, this advice may hold well in that context but my advice to an Indian runner would be to go for the same diet that one is used to eating which may be Roti, Idli, rice, Dosa, etc.

The night before the big race

If you are used to eating Daal, Roti, Kheera, rice and Dahi as your regular diet, there is absolutely no harm eating it the night before the event. There is absolutely no sense going on a hunt the evening before an event for a restaurant that serves pasta if you have gone to a new city to run in an event. Just stick to familiar foods that have worked for you during the training, if they have worked for you so far they would surely work now. Remember, the day before the event or a marathon is not the right time to try a new food in a new city! In fact, eating familiar food will actually prevent the constipation on the morning of your event and save you precious time to enable you to reach the event fresh and in time.

Fitness and a healthy eating has to be a continuous journey and not a time bound target for a runner or a fitness person. I would conclude by giving another important advice – spicy and oily foods the day before the event whether or not you are used to eating them, are an absolute ‘No’!


Dharminder Sharma is an Indian Forest Service Officer (IFS) who has been running long distances for more than ten years. He has attended most of the major marathons in India and a few abroad. He has also started many running clubs in the Northern Indian region and organising quality runs for runners is one of his many passions

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Power of Plant Protein

Your meals need protein and if you are a vegetarian then you need to boost your meals with these essential foods, says Nandini Reddy

If you are looking to gain muscle, you are most likely told that you need to eat lean or white meats at least in order to meet your daily protein goals. Protein is the essential macronutrient that will help you gain muscle and also helps regulate hormones and keep bones in good health. But when you don’t eat meat, there are heart healthy legumes, grains, millet and pusles that are a good choice.

Soybeans – You can consume soybeans directly as a beans in a salad or as tofu. It is a great source of complete fibre and protein. You can also choose to replace panneer or cottage cheese with tofu.

Protein: 36gms/100gms

Black Beans (Rajma) – These beans are a great combination with Indian food. They are good accompaniments for rice and are flavourful enough to relish your meal.

Protein: 21/100gms

Chickpeas (Channa) – These are the most filing meat substitute and can be used in salads, curries or even be eaten as the Mediterranean favourite Hummus. They are also filled with heart healthy potassium.

Protein: 19/100gms

Lentils (Dhal) – Lentils are a solid source of protein. A daily dose of lentils will help you meet your protein requirement and also you fibre needs. There are a variety of lentils you can choose from and include at aleast a cup of them in your daily diet.

Protein: 22gms/100gms

Dried peas – Peas is a great source of protein. This starchy hardy legume is great for winter meals of soups or as a dhal for eating with rotis. They are great for the heart and stabilizing blood sugar.

Protein: 25gm/100gms

Sorghum (Jowar) – Jowar is a favourite to make rotis and is a powerhouse of iron and protein. Many regions across India eat jowar on a regular basis and its a great alternative for those who want to avoid gluten.

Protein: 10gm/ 100gms 

Finger millet (Ragi) – This is a great replacement for rice. It is also a fabulous source of calcium and amino acids aside from protein. It is also a very versatile millet that can be used to make breakfast food (idli or dosa), a cooling drink for summers (ragi malt mixed with buttermilk) and a filling meal (ragi as replacement for rice).

Protein: 7gms/100gms

All these foods need to be eaten in combination and not isolation in order to meet the full protein requirement that is needed for the day. So if you dislike diary and meat you can still balance your diet and get the band of protein with these options.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Going Non-Diary

Lactose Intolerance or becoming vegan, whatever your reason, non-diary products are making their way into your daily diet, says Nandini Reddy.

The diary market has faced many lows since early 2011 because of contamination and accusations of chemical enhancers in cattle feed. This has lead to a wave of people switching to alternative forms of milk including nut milk, grain milk and bean based milk. Fitness enthusiasts looking for alternatives without the fat content of milk and people switching to vegan diets have been the biggest adopters of the alternative milk trend.

Like every good food it is important to understand why their alternative milk forms are good and bad for us. Let us consider the various factors that you would need to weigh in before switching over to a particular milk alternative.

Nutrient Value

Nut milks are power houses of nutrients such as Vitamin E, magnesium, selenium, zinc, pottassium, phosphorous and calcium. They also contain flavonoids which are lower the levels of bad cholesterol.  On the downside nut milk and rice milk are low in protein and calcium and lack Vitamin D and B12 which are essentially found in animal milk.  Soy and Rice milk are also great sources of nutrients and have no saturated fats. They have have anti-oxidants that help in supporting the immune system.


Nut milk definitely taste better than any other milk even diary. Rice milk is bland so it blends well as it does not affect the taste. Soya milk has a specific taste that will grow on you. These milks can be added to most breakfast cereals and can also be had alone. For cooking, coconut milk has always been the favourite but almond and cashew milks are also finding their way into desserts as great alternative to cow milk.

Health Benefits

Alternative milks all have the right nutrient values to promote cardio-vascular health. Blood pressure and cholesterol are lowered because of the magnesium rich composition of these milks. Rice milk helps increase iron and copper in your blood thus boosting red blood cell production, and giving you better oxygenation and vitality. Soy is a good alternative if you want to add more protein but its continued use isn’t recommended for women because of its high phytoestrogen content. Rice milks are very starchy and are not suitable for diabetics.


Alternative milks are more expensive than cow’s milk. Most of them retail at nearly twice or thrice the cost. Most of them are hard to find and are generally available at specialty stores in big cities. Using online sources and buying in bulk might prove more economical in the long run as the shelf life of sealed packages is from 6 months to one year.

Whether its change in lifestyle or beat an allergy or just for overall health, alternative milks do have a space in our diets.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Superfoods for Runners

Get stronger, run longer and slim down with these super foods that work wonders for runners, writes Nandini Reddy

Whenever we hear the word – Superfoods – we always imagine something exotic. But in reality it should imply foods that are high in nutritional value that are powerhouses of energy. These foods are nutritionally superior but also loaded with nutrients that are highly beneficial, especially for endurance athletes.

Runners are expending energy daily and using nutrients that are necessary for our health and vitality. During exercise and throughout the day,  free-radicals are released into our body that need to be ‘neutralized’ by antioxidants. Superfoods are believed to have the power to deliver all these benefits. So what do superfoods really help in –

Boosting metabolism – Superfoods provide fibre and protein in good quantities. These foods will resist starch and break down the extra energy in the body. These foods also help in controlling appetite which makes it easier for people to sustain energy levels and stave away hunger pangs between meals. Beans, lentils and chilies are great foods that help boost metabolism.

Burn fat faster – These foods help in burning fat faster in the body. They are loaded with special oxidants that that promote fat oxidation and thermogenesis, that helps in releasing energy from digestion. This energy released helps power muscles while you run and strength train. The best foods for this are sesame seeds, beef and green tea.

Feel Full – Food that you eat should make you feel full for longer. Eating food hot, psychologically helps us feel fuller than eating cold meals. Foods that help you feel full also work as building blocks and repair your muscles. These proteins will also control your hunger and add the right nutrients that will keep you blood sugar in control. You can eat eggs, thick vegetable soups, potatoes and avocados to gain these benefits.

High Nutrient Value – When you are running you need essential vitamins and nutrients to power your muscles. These vitamins help convert proteins, fats and carbohydrates efficiently into energy. Vitamin C keeps your immune system in good shape. The foods you can eat to get these benefits include lime, peppers, oranges, berries and tomatoes.

Full in anti-oxidants – Foods that are low in calories and rich in anti-oxidants are a great addition to a runners diet. Most of these foods are enriched with Vitamin K that plays a big role in ensuring proper clotting of blood. The foods in this category include greens, beets, lettuce and cabbage.

Water is an essential requirement in any diet. It may not ‘technically’ be  a ‘food’ but without it we cannot survive.  Dehydration is one of the main causes of fatigue and muscular stiffness. Drinking water through the day will increase energy levels, and not to mention the health and vitality of your skin and hair.

Nature is generous and provides us with many nutritional options that can pave the path to greater fitness and health. Superfoods give you the right boost to ensure that you are charged for every run.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Nutrition Mistakes Beginner Runners Make

The wrong nutrition can defeat all the efforts you have put in to train for your run, writes Nandini Reddy.

You put in a lot of work on your training. You work on your pace, time and intensity of your run. Yet something seems to be holding you back. It might be more because of your nutrition mistakes than your training efforts. Most beginner runner make these mistakes often. Here is what you might be doing wrong.

Separating Diet and Training

Diet and training go together for runners. But most newbie runners make the mistake of not paying attention to their diet and just focusing on their excel sheet training plans. They start runs on empty without fueling their bodies or they overload themselves after the runs with high-glycemic index foods. They also focus on just the foods they eat after their run and pay little attention to their food in-take for the rest of the day. One cannot expect the desired results if diet is not given importance.

Too many Carbs

In order to fuel their runs, beginner runners tend to overload on carbs. Carbs are important in a runners diet as they are the fuel that drives their muscles but they cannot be the focus. The focus has to be more on vegetables and proteins that deliver the required nutrients to keep runners healthy. Whole foods that are filled with fiber are what runners need. The diet should be comprehensive and should include vegetables, nuts, oils, lean meats, whole grains and fruits. Completely skipping food groups or focusing on just a single food group will cause fatigue that might lead to injury.

Not understanding metabolism

All runners will experience weight loss when they start running. But if you are aiming to lose weight then you need to fuel your body the right way. Eating less and running more will signal the body to slow down its metabolism to conserve energy for the next time you stress your body. This will lead to the opposite effect of what you want to achieve. One can lose weight by eating the right foods in the right quantities.

Too many nutritional supplements

New runners tend to overdo the electrolyte sipping. They even replace water with electrolyte during their runs. Remember that your depleted glycogen levels after a 60 minute run can be replenished after your run through food. If you are running longer then you can use electrolytes to fuel your run to refresh. But that doesn’t mean that you need to sip on electrolytes through the day. Nutritional supplements are available in the form of energy bars and sports drinks, ensure that these do not have added sugars. Electrolytes are not a replacement for water. Drinking more water is required when one takes nutritional supplements and no less.

Caffeine Overdose

Caffeine is known to boost running performance and it also aids in glycogen restoration. But this doesn’t imply that you experiment with caffeine while in training. There is a limit to how much caffeine you can consume and overdoing it will give you gut issues. Caffeine needs to be included on intense training days and on other days try and avoid it.

Train smart and eat right to get the most best results from your training schedule.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Food for Muscles

Strength training and lifting weights is a great way to build muscle strength, but your diet plays a bigger role says Nandini Reddy

Strength training is an essential part of a good runner’s training schedule. Taking care of your muscles means more than just using weights to build muscle. The one factor that needs attention is your diet. Your diet can play the most critical role in ensuring your muscles are healthy and in a state to support your strenuous running schedules. All foods are not equal so its important to pick the right ones to give your muscles the energy boost they need. There are essential rules to remember while choosing food to build muscle.

The Right Amount of Protein

Protein has the essential nutrients that are required to build muscles and also repair them when they are damaged during training. But you also need to understand that protein needs to be eaten in the right quantity. According to the British Journal of Sports Medicine, consuming 1.6 gms of protein per kilogram of body weight is ideal for building muscle. Lean meats like eggs, fish and white meat are a great way to add muscle. Supplemental protein shakes break down quickly in your body so they are a great after workout booster.

When do you eat Protein?

Muscles break down whenever you run. Right after a workout your body is better equipped to absorb the nutrition from protein. That doesn’t mean you have to consume something immediately after you workout. You have a 2 hour window within which you can have a meal that will help recover the muscles that have been damaged during the run or workout. While post-workout may be an ideal time to replenish your muscle building proteins, pre-workout meals also have a great impact. Eating a protein rich meal a couple of hours before going in for your workout is also very beneficial. But you need to remember that there is a limit on how much you consume. Eating too much protein in one sitting might only create problems rather than give you a bulky frame. Plan out the protein consumption in advance and spread it out through the day.

Its not all meat

Fueling muscle growth and repair doesn’t mean you have to only indulge in eating meat. There are several vegetables that also help and should be included in your diet. Beetroot, oranges, cantaloupe, panneer, spinach, apples, yogurt and milk are great protein additives to your diet. They give you added nutrients and fuel for muscles to repair better.

No Junk Allowed

Junk is the worst kind of food that one can consume. The extra calories in junk will only make you gain weight. They will not help in muscle development. The goal should always be to eat healthy food. If you need to increase calories to make up for the energy requirements from running, don’t add junk. Eat healthy food otherwise muscle growth will not be adequate and might even be retarded because of lack to the correct nutrition.

Fuel for your runs

Carbohydrates are the most important fuel for your runs. Protein cannot provide adequate energy to keep you going the whole day but carbs can. So along with your protein it is important to give your body the right mix of carbohydrates and fats to prevent deficiencies. Sweet potatoes, brown rice and pumpkins are good carbs to eat along with protein. The carbs get stored as glycogen and will fuel the muscles as they work to help you reach the finish line.

Ensure your calorie intake equals your expenditure. If you lead an active lifestyle then your calorie intake will be higher. If you run and workout daily then you need to fuel these as well. So remember that it is important you give you body adequate protein to build muscles and carbs to fuel those muscles as they work.



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Indulging your Sweet Tooth

Sugar cravings are a normal and indulging in them won’t ruin the benefits of your running if you know what kind to indulge in, says Nandini Reddy.

Sugar has become the one thing every fitness enthusiast avoids. In the recent years there is more literature and advice on why one should not consume sugar but we need to remember that while added sugars are the enemies we do not have to avoid natural sugars that we get from fruits (fructose) and diary (lactose). If you have a sweet tooth and you don’t know what to eat to satisfy that craving then here are a few suggestions.


Raisins contain fast working sugars that can supply instant energy to muscles. So they make for a great additive for runners diets. Raisins are said to be as effective as an energy bar and can help maintain endurance levels of runners. A serving suggestion is to have about a quarter cup of raisins for every hour of exercise.


Chocolate’s main ingredient cocoa is loaded with anti-oxidants. Dark chocolate is the way to go if you want to indulge in chocolates. Dark chocolate helps reduce exercise induced stress in muscles. The other varieties of chocolates do not have such benefits so it is best to stick to dark chocolate. The recommended serving suggest is 40 gms.


Bananas have all the right sugars to increase your endurance. When had with water, they increase the endurance of runners and cyclists. It also helps in replenishing lost electrolytes and increases energy with its winning amount of carbohydrates. After a run you can add bananas to smoothies or your oatmeal.

Pomegranate Juice

If you want to recover quickly after an exercise session then you don’t have to drink artificial energy drinks, instead opt for pomegranate juice. It increases the potassium in the body and also is a great anti-oxidant. If you training light then 1/2 a cup of juice will do but if you are training rigorously then 1-2 cups per day is recommended.

Baked Apples

A baked apple is a great source of fiber and a single apple can provide 5 gms of fiber along with a 105 calories if left unsweetened. If you would like a little texture then you can add almonds or walnuts. Baked apples provide more protein than a raw apple.

Yogurt Parfait

Yogurt with fruits makes for a great energy snack after a strenuous run. This has the benefits of protein, multi-vitamins and minerals and the satisfaction of eating something sweet. The pro-biotic in yogurt helps keep you gut healthy as well. Ensure you eat only unsweetened yogurt and add fresh fruits to it to get the best benefits. A 1/2 cup of yogurt after a big run is a great way to recover.

Peanut Butter

Peanut Butter is full of fat, protein and fiber. It releases energy in a slow and sustained manner thus making it a great food for runners. A spoonful of peanut butter before you start a run can be a great way to keep your energy level at the optimum levels.

Never keep you diet entirely sugar free. This increases the chances of you eating unhealthy sugar. You will also feel an over lack of energy if you remove sugar completely from your diet. So its better to indulge your sweet tooth the natural way!



An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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