We can’t think of anything better than fall running, when the weather is crisp and the changing leaves create beautiful views.
While your Updated: Oct 16, 2020 as the temperature cools off, it’s important to stay on top of your game by fueling properly. And with the changing season comes delicious fall superfoods you can incorporate into your diet.
Of course, pumpkin is involved. But you should be adding all five of these foods that are in season during the fall months to your grocery list
Sweet Potato
Sweet potatoes are a staple runners should be eating year-round, though they’re extra tasty (and available) during their peak fall season. Sweet potatoes are an amazing source of vitamin A, a key vitamin for good vision and immune health.
Additionally, they are a great source of iron (a nutrient very important to us womanly runners) and potassium. For runners, studies show sweet potatoes boost levels of antioxidants and can lower markers of muscle damage, both critical for recovery.
Try it! Bake a batch of sweet potatoes to keep in your refrigerator for the week. They make a perfect prelong run food or can serve as the base for a great weeknight meal. Try topping a baked sweet potato with chopped avocado, black beans and salsa, hummus or almond butter.
Apple
Health - Injuries apples in your house after an over-eager afternoon spent at a pick-your-own orchard? The good news is not only do apples keep for a long time when stored in your fridge, they also offer a lot of benefits for runners, giving you another reason to try to reach for one a day.
While rich in a variety of flavonoids and antioxidants, for runners one antioxidant is specifically meaningful—quercetin. Quercetin offers anti-inflammatory and antioxidant effects, but what’s even better is its ability to affect the oxidation process in the muscles.
Try it! For a savory meal, chop apple, butternut squash and brussels sprouts into same-sized pieces. Toss lightly with olive oil, salt and pepper and lay on a baking sheet. Drizzle with cinnamon and maple syrup and bake at 400 degrees for 45 minutes or until all vegetables are soft. Eat as a side dish or combine with quinoa (or your favorite grain) for a one-bowl meal.
Pomegranate
PomegranateSales & Deals, studies show the antioxidant levels in pomegranates can play an effective role in the prevention of high cholesterol levels, heart disease, Best Songs for Sprinting muscle soreness From Runners World for Youre Gonna Need Milk for That recovery.
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Try it! Add pomegranate seeds to your morning yogurt or oatmeal or use as a sweet topping to contrast a savory green salad. Or, use it as a recovery by adding pomegranate juice to your postrun smoothie (try using in place of tart cherry).
Pumpkin
Fall tends to be all pumpkin, all the time, and even if you might be sick of seeing everything “pumpkin-fied,” there are some nutritional benefits. Aside from a great source of fiber, pumpkin is high in vitamins A, C ,and E, all rich in antioxidants and great for fighting inflammation and boosting your immune health. Pumpkin is also a great source of electrolytes and carbohydrates, We may earn commission from links on this page, but we only recommend products we back prerun.
Try It: Roadblocks to Marathon Training When Youre a Mom pumpkin pancakes and eat one or two an hour before heading out on a weekend long run. Roast pumpkin seeds after carving your pumpkin for electrolytes, including sodium and magnesium as well as protein (9 grams in just ¼ cup!). Or stir canned pumpkin into a bowl of oatmeal, yogurt or even a smoothie.
Squash
Squash comes in many varieties, and all are in peak season during fall and winter. This fall superfood is high in vitamins and cancers. For runners specifically, these antioxidants can help reduce and cancers. For runners specifically, these antioxidants can help reduce. Join Runners World+ today for more health and fitness tips eye Can Birth Control Affect Running Performance.
The Best Yoga Routine to Address Menstrual Crampspaghetti Squash: Cut this yellow squash in half, scoop out the seeds, drizzle with oil, and roast in the oven for 40 to 45 minutes. To make it into “spaghetti,” rake out the squash into with a fork, and top with your favorite sauce and protein.
