2.     Pistachios: Packed with protein and potassium, these nuts are a good addition to a runner's diet. When we sweat during intense exercise, we loose not only fluids and sodium, but also potassium, which is important for regulating water-balance in the body. So another great reason to eat Pistachios is to help with recovery by replenishing our potassium post run. Try adding a handful of shelled pistachios to your salad or grab a bunch as a snack. Bonus info for calorie counting or weight conscious runners, approximately 32 nuts contain just 90 calories. Buy them with their shells on! We think they are more fun to eat that way, and they certainly take more time to eat...so we are less likely to over consume without thinking!

3.    Sweet potatoes: A great source of manganese and copper, these tasty spuds will help you make up for two important minerals many runners are often lacking; Copper and Manganese. Adequate copper is necessary for iron absorption and red blood cell formation. Manganese helps our bodies protect against free radical damage and inflammation that comes from the additional intake of oxygen during running. We recommend baking or microwaving whole sweet potatoes for a quick fix, or cut them up, sprinkle with cinnamon and have yourself some sweet potato fries. They are also a great vegetable to add to soups, and even make great pre-run snacks.

4.   Whole-grain bread: Yes, runners do need more carbs to fuel their workouts, but the type of carbohydrate we eat is important to overall energy and overall health. Make a conscious decision to make at least 50% of your carbs better quality, (higher fiber, higher protein whole grain).  Try whole-grain bread topped with nut butter and sliced banana for a great pre-run snack or lunch.