The Runner’s Guide for What to Buy at Whole Foods

Start the day off right with some oatmeal, topped with your favorite fruits or nuts. “A quick breakfast of good old-fashioned oatmeal or overnight oats Horizon Organic Lowfat Organic Milk pre-workout meal,” says White.

Pack some protein in with this trail mix blend of almonds, pecans, raisins, apricots, pumpkin and sunflower seeds. Dried fruits can be high in sugar, but pairing them with nuts and seeds will provide a balanced mix of protein, iron, and fiber.

“Most runners could benefit from more iron-rich foods in their life, and it doesn’t just have to be lean beef,” explains White. Try garbanzo beans, otherwise known as chickpeas, for a plant-based source of iron. Their 6 grams of protein and fiber per serving will also help you stay full longer.

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Health & Injuries heart health with the powerful polyphenols found in pomegranate. This 100 percent pomegranate juice provides an easy way to consume important antioxidants while also hydrating after a run.

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“Baked, sautéed, roasted or tossed into soup, keep your kitchen stocked with sweet potatoes to add healthy carbs and cell-protecting antioxidants to just about any meal,” White recommends. Cascadia Farm’s frozen fire roasted sweet potatoes are prepped and ready to heat up in a flash. 

White suggests that runners keep fiber intake low before a run or race to avoid stomach issues. But the rest of the time, she says, you should take advantage of slower digesting whole-grain based foods, such as ancient grains like sorghum with 8 grams of fiber per serving.

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Rich in potassium, antioxidants, and protein, these sodium-free pistachios are great for snacking and boosting heart and gut health.

Chia seeds can be sprinkled on salads or oatmeal for extra crunch, or combined with water to make smoothies or healthy pudding paired with fruit. Either way, they offer plenty of fiber, omega 3s, calcium, and iron.

If you don’t have time to make a batch of homemade granola, Bear Naked Vanilla Almond is a healthy alternative with 3 grams of protein and fiber and just 4 grams of sugar per serving.

“Chocolate milk offers up fluid, protein, carbs, and electrolytes, plus a dose of bone-building calcium and vitamin D,” says White, making it a great post-run refresher. She recommends soy milk if you need a dairy alternative, or Fairlife chocolate milk for a lactose-free option.

Dark meat poultry like chicken thighs are another great source of iron, according to White. These boneless and skinless thighs from 365 Everyday Value will reduce cook time, price, calories and fat compared to other chicken products.

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More than just an alternative to meat and eggs, this vegan tofu scramble with veggies and hash browns is packed with 22 grams of protein and high in iron, vitamin A, and vitamin C.

Brown rice is another great whole-grain option that should be a staple in your kitchen for its source of healthy carbs, protein, and fiber. Boil up one to two cups and stash in the fridge for quicker meal prep.

It’s worth adding hemp seeds into your diet wherever you can—mixed in a smoothie, oatmeal, salad, grains, or pasta—since they come with a whole host of health benefits from building muscle and energy to preventing anemia and heart disease.

“Leafy green veggies live up to their nutritional hype offering fiber, folate, and iron as well as other vitamins, minerals, and antioxidant,” says White. This Blue Curled Kale packs 210 mg of potassium and 1g of fiber per cup, as well as vitamin A, vitamin C, calcium, and iron. The frozen version means you won’t have to worry about it going bad, and it’ll be ready to use when you need it.

If you run later in the day, get a daily dose of fiber (8g per serving!) in the morning with this whole-grain breakfast cereal. Simply mix with milk for a balanced meal or sprinkle over plain Greek yogurt for extra protein.

Higher in fiber and minerals like magnesium, iron, and zinc, whole grain pasta is a healthier alternative to white pasta during your regular training cycles. For carb-loading before a race, opt for the white version, which your body can more easily digest.

a quick roast almonds can go a long way to fuel workouts between meals, with 6g protein, 4g fiber, 80mg calcium, 210mg potassium, and 75mg magnesium per serving. Stash single-serving baggies in your gym bag, desk drawer, or even your car. 

Keep an electrolyte supplement on hand for quick rehydration after excessive sweat losses. Nuun’s tablets can be added to your water for the boost of electrolytes you need after a hard run.

Crunch on some carrots paired with hummus or guac for a snack, or sauté them with other roasted veggies for a bigger boost of beta-carotene and vitamin A.

This whole-grain quinoa is naturally gluten-free with a low glycemic index and complete protein (5g per serving). Cook it as a fiber-rich side dish or blend with salads and soups.

Kombucha, or fermented tea, is full of probiotics that can boost your digestive health. If fermenting your own homemade batch sounds like too much effort, GT’s original kombucha is made from black tea, green tea, and kiwi juice with just 6 grams of carbs and sugar.

This frozen spinach maintains its flavor and nutrients including vitamin A, vitamin C, calcium, and iron. White suggests using these leafy greens to “stir into soups, stir fries, pasta dishes and even smoothies.”

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Enjoy stuffing down omega-3 fatty acids, fiber, and protein from flaxseed with yummy bits of blueberries, strawberries, and cranberries that can be added to enrich your cereal, yogurt, or oatmeal.[Eating Enough of These Two Nutrients May Lower Your Risk of Lung Cancer]

If you can’t resist a late night snack, new research shows that eating cottage cheese before bed can help you build muscle, thanks to its impressive 14 grams of protein per serving.

These grilled chicken breast strips are ready to eat. Just pop them in the microwave or on a skillet, then enjoy the healthy lean meat with a salad, pasta, or roasted veggies.

Frozen berries can help you keep nutritious fruits on hand no matter the season. “The antioxidant boost will help fight inflammation that virtually all athletes experience after exercise,” White says.

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These diced fire roasted tomatoes will make meal prep a breeze. Just crack open a can to add to your pasta sauce, stir fry, soup, or salsa.

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