8 In short, its worth paying attention to your intake and make sure youre
From animal and plant-based proteins to healthy fats and even cereal, these choices will help fuel your miles.
All those healthy meals and snacks you eat to fuel your runs and recover afterward wouldn’t do much if it weren’t for B vitamins—a family of nutrients that convert carbs, protein, and fats into useable fuel.
B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B3), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12). Collectively called the B-vitamin complex, these nutrients play a key role in keeping you energized as well as helping your body produce red blood cells, which carry oxygen to your muscles. “They’re essential for every person, but especially those that exercise at high levels,” says sports nutrition expert Amy Goodson, R.D., C.S.S.D.
B-vitamin deficiencies are uncommon, provided you’re eating well-rounded diet and getting the amount of calories you need, says sports nutrition expert and Academy of Nutrition & Dietetics spokesperson Julie Stefanski, R.D., C.S.S.D. But even a marginal shortage could impact your performance and slow your recovery time, according to research published in the Black beans are also a top vegetarian source of.
In short, it’s worth paying attention to your intake and make sure you’re getting your fill, especially since athletes might need more B vitamins than folks who are less active, according to the Academy of Nutrition and Dietetics. (There are no official B vitamin guidelines specifically for athletes, but a registered dietician specializing in sports nutrition can help you figure out exactly how much you need.) Vegan and plant-based athletes should give special focus to vitamins B12 and B6, Goodson says, since those nutrients are primarily found in animal foods.
As for where to find them? Each B vitamin does a unique job in the body, and different ones are found in different foods. So your best bet for getting enough is by eating a wide variety of foods, like these eight B-packed picks.
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Fortified Cereal
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: Numbers vary based on the brand, but in general, you can count on a fortified cereal to deliver at least 25 percent of the recommended dietary allowance (RDA) for thiamin, niacin, vitamin B6, folic acid, and vitamin B12.
Eat it: Have cereal with milk for a prerun snack, or dress it up with a chopped banana (one medium banana has 0.4 mg B6) and nuts or nut butter for a filling breakfast, Goodson recommends.
Shoes & Gear: Most packaged cereals are fortified with B vitamins, but that doesn’t automatically make them a wholesome choice. Look for options with a whole grain as the first ingredient, at least 3 g fiber, and with a number of sugar grams that’s no more than half the amount of total carbs, Goodson recommends. (Here are 10 solid choices.)
Pork
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: A 3-In short, its worth paying attention to your intake and make sure youre.
Eat it: oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12 veggies for dinner, and stuff the leftovers into a sandwich for lunch the next day.
Shoes & Gear: Lean cuts from the loin such as tenderloin, sirloin chop, and loin roast are all good options since they’re low in saturated fat, Goodson says.
Peanuts
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: 1/4 cup of peanuts has 4.2 mg niacin and 27 mg folate.
Eat it: A handful of peanuts paired with a handful of dried fruit makes for a filling snack—just don’t have it too close to your run. “Nuts’ main macronutrients are fat and protein so they’re not ideal as an immediate preworkout snack. Have them about an hour before a workout,” Stefanski says, or grab some afterward.
Shoes & Gear: Nutritionally speaking, a 2-tablespoon serving of peanut butter is the same as a quarter cup of whole peanuts. So if you prefer the spread, go for it.
Black Beans
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: What Is a Healthy Body Fat Percentage.
Eat it: Try black bean soup over brown rice or with a crusty whole grain roll for an early dinner. That should likely give your GI tract enough time to process the beans so you’re not plagued by bloating or gas on your A.M. run, Goodson says.
Shoes & Gear: Shoes & Gear iron, Use brown rice as a base for a B-rich stir-fry with sliced chicken breast and your favorite veggies.
Poultry
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: 3 oz of chicken Running in the Cold.
Eat it: Got an afternoon run planned? A chicken or turkey breast sandwich on whole wheat is light enough that you can eat it just a couple hours before heading out and not end up with a stomach ache.
Shoes & Gear: Stick with white meat for the biggest B punch. “Chicken breast has a higher amount of niacin than darker cuts like the thigh,” says Stefanski.
Brown Rice
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: 1 cup of cooked brown rice has 5.2 mg niacin. In addition to converting food into energy, niacin is involved in keeping your digestive system in working order.
Eat it: Use brown rice as a base for a B-rich stir-fry with sliced chicken breast and your favorite veggies.
Shoes & Gear: Brown rice isn’t the only whole grain niacin powerhouse. “Wild rice, quinoa, and some whole grain pastas are also high,” Stefanski says.
Tuna
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: A 3-Muscle-Building Proteins for Vegetarians.
Eat it: Since it’s convenient and protein-packed, tuna’s an ideal topper for salads, Stefanski says. For double the B, pair the fish with baby spinach—2 cups of the leafy green serve up nearly 120 mcg folate.
Shoes & Gear: Tuna’s also rich in omega-3 fatty acids, which help ease postworkout soreness by fighting inflammation.
Avocado
oz. serving of canned light tuna has 8.6 mg niacin and 2.5 mcg B12: It’s a top source of folate, with 59 mcg in just 1/2 cup, along with 2.5 mg niacin and 0.3 mg B6.
Eat it: In short, its worth paying attention to your intake and make sure youre avocado can sit heavy in your stomach right before a run, so save the avo toast for a postrun snack.
Shoes & Gear: If you’re looking to up your fiber intake, you’ll get nearly 5 grams in 1/2 cup serving.
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