Your Long-Run Food Partner
Eating a steady flow of foods high in carbohydrates during a long run (90 minutes or more) will help your body maintain peak performance, as carbohydrates give your body the glucose it needs to stimulate your muscles.
While there are many options available for mid-run carbohydrate consumption, Dan Guillory, head coach at West Coast Runners, suggests yams. These orange sweet potatoes provide sustained energy in a whole-food format that's easy for many people to digest (as opposed to GUs or energy bars). Yams can also be made into a mash that's easy to eat without having to stop during your run.
More: Hydration Tips for Runners
Finding Your Sweet Spot
Whether you eat chicken liver and yams or not, it's important that you experiment to decide what works for your body, says Guillory. For example, perhaps chicken liver doesn't sit right with your stomach, but beans and pork do.
If you're not a fan of yams, consider foods with a similar nutritional profile and range of cooking options. Yams are high in calories, potassium, carbohydrates and fiber, so you could swap them out for potatoes or broccoli, which have similar nutritional benefits.
As you log more miles, it's important to find the right fuel to feed your muscles. Try iron-rich nutrients and yams in your diet to give you the energy you need for peak performance.
More: What Pro Runners Eat Before a Big Race
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