Seasonal fruits and vegetables in a runner's diet. Summer full of vitamins!

Seasonal fruits and vegetables in a runner's diet


Physical activity increases the loss of vitamins and minerals. Runners most often suffer from deficiencies of magnesium, sodium, Omega-3 fatty acids, and vitamin D. That is why it is so important to eat nutritious meals. It is true that the diet may not cover 100% of your demand for individual vitamins and minerals. However, in addition to reaching for various types of supplements, let’s first take care of the contents of our plate. With proper nutrition, the body can speed up regeneration, improve immunity, reduce cramps, and even help avoid injuries.

Seasonal fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber, which support our health and support the body’s efficiency and regeneration. The nutrients they contain support the immune system, support muscle function after training, and prevent inflammation. When composing our meals, we should remember that the sense of sight and the color of food have a very strong impact on shaping the taste of the food we eat. When preparing a meal and then consuming it, we first use our eyesight and smell to evaluate the prepared food. That’s why it’s so important that our eyesight and smell also feel like eating the food we’re about to eat. When we choose seasonal fruit and vegetables, we naturally take care of the colorful content of our plate and the appropriate, fresh taste. It is also worth remembering that using seasonal products is economical for our wallet because in a given period they are generally available and have the best prices.

Seasonal summer fruits

In summer, runners should take full advantage of the availability of a wide range of seasonal fruits, which are not only a healthy snack and part of a meal, but also a source of valuable nutrients.

Here are some seasonal fruits that are especially beneficial for summer runners:

  • Watermelon– contains about 90% water, which helps maintain the body’s hydration at the appropriate level. Additionally, it also contains potassium, which has a positive effect on muscle functioning, as well as antioxidants that support the immune system.
  • Peaches and nectarines– they are an excellent source of vitamins, minerals, and fiber. They include a source of vitamins C, A, and potassium. They also contain natural sugars that provide energy before or after training. Additionally, they support digestion and maintaining appropriate blood sugar levels.
  • Moral– they are rich in vitamins A and C, which support the functioning of the immune system. Additionally, they reduce the risk of oxidative stress, which can lead to the formation of pro-inflammatory cells.
  • Blueberries, blueberries, raspberries, and blackberries– they are an excellent source of antioxidants that help fight oxidative stress. Additionally, they are rich in fiber, which helps in the proper functioning of the digestive system, which is especially important for people who care about their weight and body composition, and they are low in calories. They provide minerals such as potassium, manganese, and magnesium, which are important for the functioning of muscles, nerves, and the cardiovascular system.
  • Strawberries– they are rich in vitamin C, which supports the functioning of the immune system. They are also rich in antioxidants, which have a positive effect on the fight against inflammation and protect the body. Additionally, they are a good source of hydration.
  • Cherries– they are characterized by a high content of antioxidants, specifically anthocyanins, thanks to which they reduce the risk of oxidative stress, they can help accelerate regeneration after training and reduce inflammation and muscle acidification, thanks to which the body can better start the processes of healing and rebuilding muscles. Cherries have a high water content, and provide vitamin C, potassium, fiber, and other nutrients that support overall health and body function. Regular consumption may positively affect the quality of sleep.

Seasonal summer vegetables

In the summer season, not only fruit should be an integral part of our diet. Many fresh vegetables available on the market are also helpful for our bodies and provide a lot of valuable nutrients.

Here are some seasonal summer vegetables that are especially useful for every athlete:

  • Cucumbers– they are rich in water, so they help maintain proper hydration of the body, especially during training on hot days. They also contain vitamins, including vitamin K and vitamin C, and minerals such as potassium, magnesium, and manganese.
  • Tomatoes– they are an excellent source of vitamin C, vitamin A, potassium, and lycopene – a strong antioxidant that helps fight and prevent inflammation. Tomatoes are low in calories and have high water content. They also have a low glycemic index, which means they can help stabilize blood sugar levels.
  • Broad bean– it is a good source of plant protein, which supports our muscles and regenerative processes. Additionally, it is rich in fiber, which is beneficial for the health of the digestive system, regulates digestion processes, helps maintain a healthy intestinal bacterial flora, and prevents constipation.
  • Radish– is a source of B vitamins, iron, and magnesium. It is also a source of healthy energy.
  • Carrot– contains beta-carotene, vitamin K, and potassium. Actively supports the health of skin, bones, and muscles. It contains carbohydrates, including the natural sugar fructose, which provides energy. It is rich in fiber, which supports the health of the nervous system and regulates blood sugar levels.
  • Eggplant– contains fiber that supports the health of the digestive system. It also contains manganese and potassium, which support the proper functioning of the heart muscle and the entire cardiovascular system.
  • Celery– it is a low-calorie vegetable, and it provides valuable nutrients. It is rich in fiber, which promotes healthy digestion, regulates blood sugar levels, and improves the feeling of satiety. It contains vitamins K, C, A, and E, which are important for the health of our bones. It is also rich in minerals such as potassium, magnesium, iron, and calcium, which are crucial for our muscles and nervous system. Additionally, it has a high water content, which helps to properly hydrate the body, especially during training and hot days.

Why is it worth eating seasonal fruit and vegetables?

Eating seasonal fruits and vegetables brings many benefits to our bodies. They are an ideal and cheap source of nutrients. Summer fruits and vegetables are rich in vitamins, minerals, antioxidants, and fiber, which support our health and positively affect the body’s performance. The ingredients they contain are the building blocks of a healthy immune system, support muscle function, prevent inflammation, and accelerate regeneration processes.

Additionally, they support the hydration of the body. Many seasonal fruits and vegetables, such as watermelon and cucumbers, contain large amounts of water, which helps to hydrate the body. Thanks to the supply of nutrients, the body can operate at full capacity, which ensures the proper functioning of all body systems, which translates directly into the quality of our training and the results achieved.

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