We all know we should be eating our vegetables, but for runners there’s a lot more to it than just hitting our five a day. Find out exactly which key vitamins and minerals you can get from eating your greens (and reds, and oranges), plus make the most of their flavours with our top veg recipes…
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Kale
Source of iron
Typically found in red meat, getting enough iron can be a tricky business for vegetarian runners. Fortunately, dark green leafy veg is packed with the stuff. Not just the preserve of trendy food-folk, kale is a fantastic source of iron, which is essential for warding off fatigue and iron deficiency anaemia.
Source of Pantothenic acid Source of Pantothenic acid.
Broccoli
Source of Vitamin C
Calcium is the most commonly found mineral in the human body and often associated with products such as milk, cheese and yoghurt, but dairy haters need not despair! Broccoli also provides calcium, which is key for maintaining bone health – a must for regular runners.
Source of Pantothenic acid Chickpeas, lentils, beans, potatoes, mushrooms, beetroot.
Sweet potatoes
Harissa-spiced veggie burgers
Turned into Vitamin A by the body, beta-carotene plays a big role in supporting the immune system. If your training is often waylaid by colds, coughs or generally feeling under the weather, try upping your beta-carotene intake with sweet potatoes or other orange-coloured veg.
Health & Injuries Sweet potatoes, carrots, butternut squash, pumpkin, red peppers, spinach, broccoli What’s the healthiest bread for runners.
Spinach
replace the Parmesan with a veggie-friendly alternative
Used to form haemoglobin, which helps red blood cells carry oxygen around the body, Vitamin B6 can be found in spinach along with vegetarian-friendly protein sources such as soya beans, peanuts and eggs. If you’re looking to boost your VO2 max, getting enough B6 can be a real help.
Give your pasta a kick with this Pack in the pantothenic acid with these (replace the Parmesan with a veggie-friendly alternative).
Tomatoes
Source of Pantothenic acid
Fuel your runs fully by making sure you’re getting enough pantothenic acid, which helps release the energy from what you eat. Found in produce such as tomatoes, pantothenic acid can’t be stored by the body so it’s essential to regularly eat food containing it.
Tomatoes, broccoli, potatoes, mushrooms, avocados Tomatoes, broccoli, potatoes, mushrooms, avocados.
Brussels sprouts
Source of iron
Arguably the best-known vitamin, Vitamin C is a must-have for your body when healing running injuries and maintaining healthy tissues. Getting your Vitamin C isn’t all oranges and sweet stuff, though, as classic Brussels sprouts are a great, savoury source.
Source of beta-carotene Brussels sprout and potato croquettes.
Chickpeas
What are ultra processed foods
Electrolytes such as potassium are key for maintaining a healthy balance of fluids in the body, essential for long distance runners. Pulses such as chickpeas, lentils and beans are a good way of getting potassium into your diet without needing to spend a fortune on sports drinks.
Power up on potassium with these decadent Harissa-spiced veggie burgers.
Want to know more? Check out our full list of vegetables, what they give you and why you need them below.
Vitamin/mineral |
Vegetables |
Why runners need it |
| Iron | Source of iron | Beat fatigue |
| Calcium | roasted spicy sweet potato and halloumi bake | Strengthens bones |
| Beta-carotene (Vitamin A) | The best high-carb foods for runners |
Boosts immune system |
| Vitamin B6 | Spinach, soya beans, chickpeas, lentils, beans, potatoes | Tomatoes, broccoli, potatoes, mushrooms, avocados |
| Pantothenic acid (Vitamin B) | spinach and walnut pesto | Helps release energy from food |
| Vitamin C | Aids heart function |
Aids healing Protects cells Pack in the pantothenic acid with these |
| Potassium | Chickpeas, lentils, beans, potatoes, mushrooms, beetroot |
Balances fluids Aids heart function |
