Top 10 Foods for Endurance Athletes

 When I started running marathons over 15 years ago, all I knew to do for fuel was gels, sports beans and sugary electrolyte drinks. Carbo loading with pasta the night before a race was standard and many of my fellow runners felt validated indulging in the post meal cookie or dessert due to miles logged earlier that day. I remember the year I trained for 4 marathons. Even as a nutritionist eating balanced, well-portioned meals and coaching bootcamps, I found myself gaining weight, feeling sluggish and getting sick easily. I knew there had to be a better way to fuel my training, stay lean and express vibrant health. I started researching and testing my theories of whole food nutrition strategies as I went on to run ultra-marathons, triathlons (including Ironman) and climb Kilimanjaro.

Since I believe in the power of real food for performance and healing, I get asked about my top food recommendations all the time, so here are my top 10:

1. Wild Salmon

Wild salmon is a great way to get in your protein and omega 3 fatty acids which are each important for recovery making this a perfect meal after a strenuous workout or race. Salmon also contains selenium to support your thyroid and B12 which is needed for red blood cell production.

2. Beets

Beet juice is my favorite pr-race fuel as beets are high in nitrates which improve blood flow getting more oxygen around your body. Studies have shown that drinking beet juice within 90 minutes of an endurance event increases time-to-exhaustion and prevents muscle fatigue. The nutrients and antioxidants in beets also reduce inflammation, support liver function, have cancer-fighting properties and are good for heart health! I will caution you not to overdo it and be aware that your urine and poop might be pink the next day.

3. Bananas

Bananas are a great option during your training session or race. I love that you will find them at most aid stations and they are easy to have in your tri suit or cycle jersey pocket. Bananas are a great source of slow-release carbohydrate for fuel and also provide necessary potassium and magnesium to offset muscle cramps.

4. Bison

Bison is a lean and nutrient dense red meat that naturally will be pasture raised. It is an excellent source of protein, B vitamins, zinc, selenium and iron making it a great addition to your training food. If you can’t find bison in your area or country, good alternatives are grass fed beef, ostrich and venison.

5. Avocado

Avocados are a great source of monounsaturated fat as well as vitamins K, E, C, B5, B6 and magnesium, copper, potassium, etc. Avocados have also been shown to promote beneficial gut microbes. Its such a nutritionally beautiful food that I always travel with them for my pre-race meals. I also eat these daily when climbing Kilimanjaro as they are easy on the stomach and pair well with most foods.

6. Blueberries

This high antioxidant fruit is excellent to combat the free radicals produced by training thereby decreasing inflammation and aiding in faster recovery. Blueberries also boast good levels of vitamin C, K and manganese so be sure to have these on hand for a nutritious pre workout snack.

7. Coconut Oil

Coconut oil is high in medium chain triglycerides which metabolize well as a fuel source, especially when your carbohydrate stores are low. As an endurance athlete its vital to train your metabolism to alternate between using carbohydrates and fat as fuel. Coconut oil also has antimicrobial properties which support oral and gastrointestinal health. 

8. Bone Broth

Bone broth contains collagen, gelatin, chondroitin and amino acids that support our joints, skin and gut. Honestly, athletes want this as part of their daily routine to feel healthy and strong from the inside out!

9. Potatoes

Potatoes can help increase muscle glycogen stores important for endurance and strength training. A study showed that eating a white potato yielded equivalent performance compared to gels and is certainly a cleaner source of energy. These are a great addition to your ultra-marathon or ironman menu and include benefits of vitamin C, B6 and other nutrients.

10. Pink Salt

This might be more of an additive than a food but a worthy inclusion to this list for athletes. Pink salt contains 84 ionic trace minerals and is a healthy source of sodium and chloride. Daily pink salt consumption will help regulate cellular hydration and pH, support bone strength, aid in sinus and respiratory function and is heart healthy. I typically recommend the athletes I work with to take morning and pre workout salt shots.