If You Run, These 6 Foods Are a Must

Runners need protein to build muscle — much more protein than nonrunners — and lean proteins are the way to go. Beans are an excellent source of saturated-fat-free protein, and they also offer cholesterol-lowering fiber to keep your heart healthy. A half-cup serving of black beans offers 7 grams of protein and 6 grams of fiber. Add them to salads, soups, burritos, or salsas. Enjoy your beans a few hours before or after a workout since the high fiber content makes them difficult to digest.

Studies confirm that omega-3 fatty acids ease joint pain and decrease inflammation in the body — just what runners need. Flaxseeds are excellent sources of omega-3s and also contain fiber to keep you regular, which can prevent digestive pains and issues while running. Sprinkle some on your cereal or oatmeal, toss some in your blender when making a smoothie, or use it as an egg replacer for this protein banana bread. Not into flax? Salmon and walnuts are also high in omega-3s.