| Power Food | What are the Benefits? | When is this good to eat? |
| Oatmeal | Helps lower cholesterol, good source of fiber, and complex carbs that will sustain in a workout. |
Great pre-race food or any time that you wake up and feel hungry! |
| Cottage Cheese | It is packed with protein which runners need more for muscle repair and rebuilding. |
Anytime, except before your workout. This is also a great post-race snack. |
| Pretzels | Low-calorie snack, but provides you with a good carb boost, the salt helps you replace your sodium you lose when you sweat. |
These are a great afternoon snack and could be used as a post race snack. |
| Hummus on Wheat Thins | This snack is packed with protein, fiber, and vitamins. |
This is a good mid morning or afternoon snack. |
| Salmon | High in Omega-3 fatty acids which help keep your immune systems protected; may aid in blood flow which could help your workout; also provides you with protein. |
This is great food for lunch and dinner. It’s great to put in salads or to combine with pastas. |
| Blueberries | These berries are loaded with antioxidants such as vitamin C that will help keep you healthy and provide you with essential vitamins. |
You can mix these with all sorts of things. They are great to eat morning, noon or night! |
| Almonds | Loaded with the antioxidant E they can help reduce muscle damage. They also give you a good dose of magnesium, potassium, and calcium. |
You can mix this with other nuts, throw them on a salad, or just eat them as a snack. |
| Broccoli | This green veggie has it all, it has vitamin C, which aids in muscle damage that is brought on by exercise and has a bunch of phytochemicals that helps fight diseases. |
You can snack on these anytime, steam them with your dinner, add them to a salad or soups. |
