Running is an amazing way to improve your overall health, from increased muscle to bone density to a healthier heart. But of course, if you’re going to do it regularly, it’s extra important to feed your body the right vitamins and macronutrients that allow it to recover.
That’s why we’ve put together thirteen vegetables that should be on every runner’s grocery list. Sports dietitians have said these will all help you to have enough energy and feel strong to get back out there for your next run.
#1. Spirulina
Spirulina contains amino acids that improve metabolism. They’re the building blocks of proteins and energy sources, and help form biomolecules that encourage growth, repair, and hormone production.
Spirulina has a bit of an earthy or fishy taste that can take some time to get used to, so most people consume it in powder or tablet form. Powders go great in smoothies, juices, or other drinks, and some sprinkle it on salads or oatmeal.
Here’s a fun recipe to include it in a salad dressing!
#2. Peas
Peas contain branched-chain amino acids, which is something the body can’t produce on it’s own, but they are essential for muscle growth and repair. They can also aid in recovery by reducing fatigue and soreness. They also contains glutamine, which aids in muscle recovery and wound healing. And its role in nitrogen balance, energy metabolism, and managing blood sugar also shouldn’t be overlooked.
You can toss them in the microwave with some butter, salt, and pepper, but you can think outside the box, too. Stir fry, fried rice, cold on salad – the options are really endless.
Here are 25 recipes that begin with a bag of frozen peas.
#3. Microgreens and Sprouts
Microgreens contain anti-inflammatory phytonutrients, which are bioactive compounds that can help reduce inflammation in the body, This can lower the risk of heart disease, cancer, and diabetes. Phytonutrients are found naturally in plants and provide many health benefits beyond muscle repair and strengthening.
The most popular ways to consume these greens are raw, tossing them on salads, onto sandwiches, into wraps, smoothies, or even as a plate garnish.
Just know that once you buy them, you need to eat them due to a short shelf life.
Here are 10 easy ways to eat your microgreens.
#4. Beets/Beet Greens
The dietary nitrates and antioxidants in beets and beet greens are converted to nitric oxide in the body, which is essential for vasodilation and improving blood flow. These also lower blood pressure and enhances athletic performance. Antioxidants in beets neutralize harmful free radicals, which prevent cell damage and can reduce the risk of some chronic illnesses.
Beets can be prepared as a side dish all by themselves, and most people prefer sauteeing them. You can use the greens in smoothies or salads.
Here’s a recipe that combines them for a delicious vegetarian side dish.
#5. Parsley, Chives, and Leeks
Lysine is present in all of these veggies, and is an essential amino acid and plays a crucial role in growth, tissue repair, collagen production. It also plays a vital role in supporting our immune systems by helping with the production of antibodies that ward off viruses and bacteria.
These are great as garnishes on meat or vegetables, in sauces, or anywhere else you sprinkle herbs. Leeks can even take the place of mild onions as seasonings in vegetable dishes!
Many people really love a potato leek soup!
#6. Spinach
Spinach contains arginine, an amino acid that helps the body make protein and supports healthy blood flow. When it comes to muscle recovery and growth, arginine is a superstar because it also supports the creatine and growth hormone synthesis. It’s also full of vitamins like A, B, K1, E, B9, B6, B2 and B1, as well as minerals like iron, magnesium, calcium and potassium.
You probably know you can eat spinach raw in a salad or sauteed with other greens as a side, or you could add it to a smoothie for a morning boost. I also love wilting it into sauces or soups.
Here’s a recipe that will take your sauteed spinach to a new level.
#7. Barley Grass/Wheat Grass
Barley and wheat grass contains carotenoids, which act as antioxidants, protecting against some diseases. They also play a crucial role in vision, immune function, and other aspects of overall health.
Juicing, adding to smoothies, or taking a supplement are the most popular ways to consume these products.
Here is a how-to on juicing and/or adding it to smoothies.
#8. Broccoli and Brussels Sprouts
Cruciferous vegetables like broccoli and Brussels sprouts contain sulforaphane, which acts as a potent antioxidant and anti-inflammatory agent. Sulforaphane also supports detoxification of the muscles and could even protect against cancer and other diseases.
Most people roast or sautee these vegetables, though they can also be chopped raw and added to summer salads. Stuck in an omelet or egg skillet are also great options!
This recipe claims to be the best Brussels sprouts recipe ever.
#9. Green Peppers
Peppers contain the highest amount of vitamin C of any vegetable. In general, vitamin C is essential for immune system support, aiding in sound healing, and forming collagen that’s important for healthy skin and bones. When muscle tissue accesses vitamin C it helps process carnitine, which is a fatty acid that’s essential to muscle recovery and growth.
Green peppers are delicious roasted or sauteed and added to your dinner plate, sprinkled on your eggs, or chopped and put on a salad or in a wrap.
You’re going to love this yummy recipe for stuffed green peppers!
#10. Potatoes
Potatoes get a bad rap in the diet community due to their high carb content, but for a runner, carbs are an important fuel source. Consuming a potato not only helps replenish your energy stores, but also brings in potassium, magnesium, phosphorus, and calcium, which are all essential electrolytes for staying hydrated.
You can literally make potatoes any way you like them, but ideally, you could pile a baked one high with some of the other vegetables on this list.
This recipe for a high-protein baked potato is a great place to start.
#11. Mushrooms
Mushrooms are gut-friendly vegetables that are linked to longevity. They contain prebiotic fibers that are beneficial to your gut, as well as regulating immune function and reducing inflammation. Prebiotic dietary fibers act as carbon sources for fermentation pathways in the colon, improving digestion at every turn.
Mushrooms are another veggie that is delicious and easy to prepare. You can include them in sauces, as toppings for meat, in risottos, raw on salads or in smoothies, you name it. They’re also delicious prepared as a main course!
Here are 37 mushroom recipes they call “magic.”
#12. Artichokes
Artichokes are super high in antioxidants, which are known for anti-aging and anti-inflammatory benefits – two things that runners definitely need to consider when it comes to their bodies and muscles. They also pack a decent punch of protein, for a veggie.
There are many fun and healthy ways to prepare artichokes, whether you cook them or eat them raw.
Here’s a rundown for beginners on how to prepare and cook a whole artichoke.
#13. Asparagus
In addition to containing a good amount of vitamin C, asparagus contains folic acid, which plays a key role in the production of new cells. This includes red blood cells, which are crucial for carrying oxygen throughout the body. A deficiency in folic acid can lead to anemia and fatigue, two things runners definitely want to avoid.
Asparagus is light in flavor, as well as quick and simple to prepare hot or cold.
This site offers 65 recipes for preparing asparagus, so you’re bound to find something you like.
Eating these vegetables while you’re recovering will go a long way toward getting you back on the road.
And maybe help you be a little bit stronger when you get there, too.
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