Top 10 food for running

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Can you make a guess what are the top ten food for running?Let's have some clues here, try it and see whether it works...

(i) Bananas
High potassium content, peeling one is a speedy solution to that stitch in your side. While a lack of sodium is the main culprit behind muscle cramps, studies show potassium plays a supporting role: You need it to replace sweat losses and help with fluid absorption. Bananas are also packed with energizing carbohydrates. One medium-size fruit has 400 milligrams of potassium and as many carbs (29 grams) as two slices of whole-wheat bread.

(ii) Avocados
The cholesterol-lowering monounsaturated fat in these green health bombs can help keep your body strong and pain free. University of Buffalo researchers found that competitive women runners who ate less than 20 per cent fat were more likely to suffer injuries than those who consumed at least 31 per cent. Dr Peter J. Horvath, a professor at the university, speculates that the problem is linked to extreme low-fat diets, which weaken muscles and joints. "A few slices of avocado a day are a great way to boost fat for women who are fat shy," says Leslie Bonci, director of sports nutrition at the University of Pittsburgh Medical Center.

(iii) Berries
Just a handful of blueberries, raspberries, or blackberries is an excellent source of antioxidants, which protect muscles from free radical damage that might be caused by exercise. Shop for berries by the shade of their skin: The deeper the colour, the healthier the fruit.

(iv) Carrots
Close your eyes and they almost taste like crunchy candy. Carrots pack complex carbs that provide energy to muscles and potassium to control blood pressure and muscle contractions, And a half cup has just 146 kilojoules.

(v) Whole Grain Cereal
Looking for something to nosh before you hit the gym? Raid your cereal stash. The healthiest brands contain endurance-boosting complex carbs and muscle-building protein. Sixty minutes before a workout, fuel up with a 850-kJ snack: ¾ cup of whole-grain cereal with 4 ounces of skim milk.

(vi) Chicken
Skimp on iron and zinc and your energy will flag. Cooking up some juicy chicken is the best way to get more of both. Poultry is significantly lower in fat than red meat yet has all the iron, zinc, and B vitamins that women need in their diets.

(vii) Hummus
Complex carbohydrates, protein, and unsaturated fats—all the right elements to fuel activity—meet in one healthy under 300kJ, 3-tablespoon package. Plus, hummus is often made with olive oil, which contains oleic acid—a fat that helps cripple the gene responsible for 20 to 30 per cent of breast cancers, according to Northwestern University researchers in the USA.

(viii) Eggs
Don't skip the yolk. The yolk is a good source of iron, and it's loaded with lecithin, critical for brain health, says nutritionist Dr Susan Kleiner. What does brain power have to do with exercise? Try doing a sun salutation without it.

(ix) Chocolate Milk
There's way more to milk than just calcium. In fact, it's a damn near perfect food, giving you a lot of valuable energy while keeping your calorie count low, says Kleiner. The chocolate kind is loaded with calcium, vitamins, and minerals just like the plain stuff, but new studies confirm that milk with a touch of cocoa is as powerful as commercial recovery drinks at replenishing and repairing muscles.

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