The 2013 London Marathon is right around the corner and months of hard work and preparation are about to be put to the test in this 42 kilometer race along the Thames. To help prepare for the event, we have compiled a list of the top super foods to stock up on and incorporate into your diet on the days preceding the race in order to ensure your body is ready to work at optimal performance.
Goji Berries
Also known as wolf berries, these small orange-reddish berries are packed with antioxidants that can lower blood pressure and minimize damage to the cell’s DNA that are caused by free radicals. Grab a handful for a quick and easy on-the-go snack or sprinkle some onto salads and main dishes to add an extra kick of sweet flavor.
Spirulina
This superfood is a nutrient-packed blue-green microalgae. It contains B12 vitamins, Omega 3’s and is also a complete protein. The plethora of nutrients that this superfood provides can contribute to increased energy and also help the body keep the cardiovascular and digestive system running healthy. The list of positive effects that this superfood can provide would be endless, so add a teaspoon full into smoothies or sprinkle on top of side dishes for an extra boost throughout the day. Can’t stomach the taste? It comes in supplemental tablets as well which provide all the same benefits without any of the bitter taste.
Coconut Water
This thirst quencher is naturally fat and cholesterol free and contains far less sugar than most sports drinks and juices out on the market today. It contains more potassium than three bananas – making it the perfect hydrating drink for athletes and marathon runners. It offers all the same hydrating benefits and more as the lead sports drinks but omits the excessive amounts of sugar and unnatural sweeteners, so won’t give you the sugar-crash. Brands like Zico have coconut waters that come in flavors like chocolate and mango to make them an enjoyable and healthy drink to stay hydrated and refuel on electrolytes during the big race. But whatever you do, make sure that your coconut water of choice is free from added sugars.
Coconut Oil
Coconut oil is another superfood derived from the coconut with a massive amount of beneficial nutritional properties to it (we’ve been swapping out standard extra-virgin olive oil for a pure organic cold-pressed coconut oil to cook in and have even been known to swallow a spoonful pre-workout). It’s a healthy fat that lowers cholesterol and reduces blood pressure whilst also boosting the metabolism, improving digestion, lowering stress and making skin and hair stronger, glossier and more glowy. Although packed full of benefits, it is still calorie-packed so keep servings per day limited to only one or two spoonfuls.
Leafy Greens
Leafy greens include any of the dark leafy vegetables such as spinach, kale, collard greens, mustard greens and chard. The nutritional properties of these greens are endless (and far outweigh any other leaves). Include as often as possible for potent anti-inflammatory properties and immune system support. They contain calcium for bone growth and considering their low caloric content, are the most nutritionally dense super foods on this list. Eat them in a salad or lightly steamed for a healthy lunch or side dish at dinner.
Chia Seeds
The final superfood on the list contains Omega 3’s, Protein, Calcium, Vitamin C, Potassium, and is high in dietary fiber. Its super absorbant properties means that it can carry ten times its weight in water which helps flush water retention within the body and also works to help you feel full for longer. More easily digested by the body than flax seeds, they help to control blood sugar levels, make a delicious morning breakfast alternative to porridge (check out Amelia Freer’s Chia Pudding recipe here) and an easy inclusion to your meals by way of The Chia Co‘s Chia Shots and Chia Oil (both delicious sprinkled or drizzled over salads).
