4 Fast Foods For Women Runners

As women runners, we're all just naturally more conscious of our diets. And while we can eat just about anything without gaining weight, most of us make healthy food choices not out of denial - or even concern about weight, but simply because we can feel that pizza, chocolate cake or bag of chips in our performance.

Facts are that there are a number of foods that actually support athletic performance and the rapid healing of well-worked muscles and joints.

Here are 4 super (and convenient) choices for women runners with busy lives:

1. Almonds
Almonds are naturally high in the antioxidant vitamin E, and help prevent achy muscles. High in protein and fiber, almonds can stave off hunger and help you avoid those evil quick and not so healthy snack choices. Keep a baggy of whole almonds in your pocketbook or backback for fast energy a half hour before your run or when the 3:00 PM munchies strike. (Eat 5 Xs a week)
 

2. Oranges
Oranges are an excellent source of vitamin C which helps heal sore, achey muscles. Vitamin C can also aids in the absorbtion of iron, an important mineral that helps prevent fatigue and low energy. Eat an orange or drink 8 ounces of orange juice every day. Choose the organic variety if you can.
 

3. Sweet potatoes
Sweet potatoes are high in those energy-supplying carbs and beta carotene, and also contain minerals like potassium and magnesium, which we lose through our sweat They're low in calories too - a medium-size sweet potato has only about 100 calories. Eat a sweet potatoe two to three times a week.

4. Tuna
Runners need about 60 to 90 grams of protein per day to help repair muscles after a workout, and tuna is an easy to access way to get that protein. As an added bonus, tuna is also a terrific source of healthy omega-3 fatty acids. Eating just 4 ounces of tuna can supply about half of your daily protein needs. Eat 4 ounces of canned, light tuna in water twice a week.

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