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7 foods to improve your performance during a race


Discover the 7 foods to improve your performance during a race.

If you’re about to get ready for a race, check out these foods that should be on your diet

It does not matter if you are going to do your first race or are preparing for a marathon, by now you will already know that food plays a very important role in training and your performance, as it is the fuel you need to go forward. Therefore, this time we want to share with you 7 foods that will help you improve your performance during a race.


You must always maintain a balanced diet before your competition or race because it will depend on this that not only you have greater resistance, but that you even achieve greater speed. After all, these foods provide you with energy for the entire development of exercise without gastrointestinal discomforts that can affect your performance and prevent injuries.

How many fruits and vegetables do you need?

You may have heard of the benefits of consuming these foods, although we also explain why they are so recommended, especially when you are going to run a race. Each one provides different nutrients that will be of great benefit to you and could even be your guide to add others to your daily diet, so let’s get to know them!

7 foods to improve your performance in a race

1. Bananas

It is one of the most recommended foods for those who are going to do a race, as it is a light snack for the stomach, but it provides carbohydrates to have energy before and during the race, it is also an important source of potassium, it provides almost 400 milligrams per 100 grams of your weight, which prevents muscle cramps and contractions.

In long runs and with high temperatures it is ideal because one usually loses many minerals through sweat and not only provides potassium but also compensates for the loss of magnesium, calcium, and zinc, in addition to helping to keep blood pressure regulated.


2. Oats

Specialists point out that oatmeal is ideal when you prepare before going for a run because it provides complex carbohydrates and is a source of fiber, which helps keep the glycemic index low, this means that your sugar levels rise little to little and you will have energy for longer, in addition to feeling satiated.

On the other hand, it is a source of the B complex, which in addition to helping to break down carbohydrates into glucose, is ideal for the nervous system. It also provides minerals such as magnesium, selenium, and manganese, so don’t forget to add them to your diet.

3. Betabel

There is research in which it has been proven that consuming baked beets before a race can help you run faster, and according to specialists this could be due to the number of nitrates provided by beets, which act as vasodilators that widen the vessel’s blood.


This means that it improves blood flow and allows a greater supply of oxygen-rich blood to the heart muscle, therefore it is ideal for improving stamina when exercising, that is, the physical resistance to perform more effort for a longer time.


4. Peanut butter

Peanut butter or peanut butter is a source of vitamin E and healthy fats (monounsaturated and polyunsaturated) that help reduce blood cholesterol levels, also help to strengthen the immune system and accelerate recovery as well as prevent injuries.

Good quality peanut butter is a source of protein that helps your muscles grow and provide energy, just make sure it has no additives like trans fats, oils, sugar, or salt.

4. Green vegetables

In particular, green leafy vegetables are an important source of nitrates, which, as we told you in the case of beets, contribute to improving speed and endurance during a race. Most are sources of iron, calcium, vitamin C, and K, which are excellent for bone health and improve the function of red blood cells, which carry oxygen to the lungs.

5. Natural Yogurt

This product is suitable for lactose intolerant because it is a fermented product that improves intestinal health, making it a good source of proteins of high biological value, that is, it contains almost 85% of essential amino acids. This means that after the race you will have a faster recovery and protection of your muscles, which will help you to be ready for the next one.


On the other hand, it is a good source of complex carbohydrates and calcium, which strengthen your bones and give you energy for longer periods.

6. Whole wheat pasta

You may have heard that most runners eat pasta before a marathon, and this is because it is a high carbohydrate food that helps you keep your energy reserves full during a marathon. The ideal is to eat whole wheat pasta because this is a variety that will give you this energy for a longer time.

Also, whole wheat pasta is a source of the B complex that helps you maintain strong muscle mass and improves your performance and endurance.

7. Chia

Chia seeds are an important source of Omega 3 fatty acids, even in greater quantities than salmon or oily fish, which is ideal for regulating cholesterol, but having a good energy supply. On the other hand, it is an important source of potassium, providing twice that of a banana, which is excellent for runners and this has been used by the Tarahumara.


Chia also helps absorb 10 times its weight in water, which is great for absorbing nutrients. This food was used since pre-Hispanic times by our ancestors on great walks, expeditions or to prepare for combat for all these benefits.


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