8 foods that boost your running training –

Nutritionists Hannah Médici and Dafne Oliveira, both from São Paulo, show you the best food options to boost your running training:

1. LEGUMES
Beans, chickpeas, peas and lentils should be on your shopping list. The reason: they are great sources of essential amino acids, iron and zinc – nutrients that prevent the loss of muscle mass after long journeys. Opt for cooked grains in main meals or as spreads for snacks.

2. ACEROLA
Vitamin C protects us against infections of the airways, a common problem among runners, and favors the functioning of the immune system, which becomes more vulnerable with the increase in training volume.

3. AÇAÍ
Like other berries, this Brazilian fruit is a source of anthocyanins and minerals (manganese, calcium and magnesium) with antioxidant action – bye, morning-after pain! – and omega-9, a healthy fat that improves cardiovascular health. Choose açaí pulp, which has 59 calories and is delicious when blended with water and banana.

4. PERUVIAN MACA
In the pre-workout, carbohydrates and phytochemicals guarantee more energy and iron gives a performance boost. Afterwards, amino acids facilitate muscle recovery. Enjoy the flour in your snack (blended in juices or sprinkled on fruits).

5. EGG
The darling stuffing of your tapioca is rich in vitamin A – important for the formation of energy from amino acids – and botina, regulator of blood sugar rates. The vitamin D present in the egg plays a fundamental role in bone quality and muscle recovery.

6. SAFFRON
Curcumin reduces the accumulation of free radicals generated in very long workouts, as well as later pain and inflammation in the joints. After the activity, add a little seasoning at the end of preparing hot dishes or, if you prefer, put it in functional juices.

7. COCOA
Great news for chocolate lovers: while the flavonoids act to dilate the vessels (bonus for performance and tissue recovery), tryptophan helps with your pre-race anxiety. Mix cocoa with fruits (like bananas), in shakes or porridge.

8. GREEN TEA
With a stimulating effect, caffeine accelerates metabolism, boosting both performance and fat burning. The catechins, on the other hand, have an antioxidant effect, which controls cholesterol and blood glucose levels and accelerates muscle recovery after training. Drink a cup before and after exercise and prefer the natural herb prepared in the infusion (and not in the sachet).