Next Level Training Foods for Serious Running Nutrition

Many active runners turn to yogurt as their go-to for a probiotic-rich food that promotes gut health.

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“Kefir is really head and shoulders above yogurt when it comes to numbers and variety of different beneficial strains of probiotics,” says Taylor. “Kefir can be quite sour and while some love the taste, others find they need to mix it with fruit or into a smoothie to really enjoy it. Aside from the probiotics, kefir is also a good source of protein, calcium and B vitamins.”

“Green tea is well known for its antioxidant benefits, but matcha takes things to a whole new level,” says Taylor.

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Matcha, which has been used for centuries in Asia and has high antioxidant properties, is different from green tea because rather than drinking water leaves have been steeped in, you're actually drinking the ground-up gourd leaves, too (try it in this Matcha Chia Pudding). Matcha is also good for runners who want a little lift but get jittery from coffee, Taylor says, because it contains a non-dietary amino acid called l-theanine that promotes relaxation.

“Teff is the ‘new,’ actually very old, grain on the gluten-free radar,” says Taylor. “The ancient Ethiopian seed is a good source of iron and calcium as well as B vitamins. It also contains Vitamin K, a fat-soluble vitamin that is vital for bone health as well as blood clotting and is not found in many other grain or seed sources.”

Teff also contains resistant starch, a type of fiber that can help with digestion, gut health, weight management, and blood-sugar control. It’s similar to quinoa in carbohydrate and protein content, and is most commonly found in the form of flour. “You can incorporate it into baking recipes instead of more refined flours to increase the nutritional profile," Taylor suggests.

“Forbidden rice or black rice has some impressive nutritional qualities that are lacking in the white rice varieties,” says Taylor. “It is a good source of fiber as well as minerals such as iron and copper, but most importantly contains very high levels of flavonoids phytonutrients—particularly anthocyanin, a type of antioxidant that has been linked with helping to prevent cardiovascular disease, protect against cancer, reduce inflammation, and improve brain and central nervous system function. 

“Black rice can be used in range of dishes both savory and sweet, making it extremely versatile and an easy swap or addition in the kitchen.”

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While all varieties of carrots will help you meet your daily requirements of fiber, vitamin K, vitamin C, potassium, manganese, carotenoids, says Taylor, purple carrots pack an additional nutrition boost.

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“Purple carrots are very high in the antioxidants [known as] anthocyanins,” she says. “These have important anti-inflammatory and cancer fighting properties as well as being linked with vascular and eye health.”

“Everyone knows the benefits of eating dark chocolate,” says Taylor, “but you can get even greater health benefits from eating cacao nibs—the actual beans themselves, which have been minimally processed and contain no sugar.” If you're not yet convinced of cacao’s killer kitchen game, it is also an excellent source of antioxidants, magnesium, and iron.