At one point or another, every runner has experienced a moment during their workout when they realized that they simply didn’t eat enough prior to running. Finishing a run, whether it’s a race or your normal exercise, is really difficult when you’re running on empty. And it can be dangerous as you run the risk of not feeling focused or strong, and even possibly, fainting.
One of the most important elements of your running journey is nutrition and diet. While you’re pounding out miles on the trail or the road, your body is burning calories for energy to keep moving forward, which means you need to put in good, healthy foods that are long-lasting.
Avocado toast is a delicious way to eat healthy as a runner so you can enjoy what you eat and run at your very best.
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According to Sarah Gold at Healthline, Avocado toast prepared on a 1 oz slice of whole wheat bread containing 50 grams of avocado (about half of a medium avocado) contains 195 calories.
If you’ve ever ordered avocado toast at a restaurant or even made it at home, you’ll know that the ingredients and quantity can vary greatly which will affect the calories. Some people choose to add olive oil, lox, feta cheese, or eggs and use any number of different types of bread.
In general, a runner’s diet should be a balanced one involving carbohydrates, protein and healthy fat—all of which you can find on avocado toast.
About 85% of avocado’s calories come from healthy fat. These are the kind of fats that last in your stomach, leaving you feeling satiated for longer, which also means less snacking in between meals. Whatsmore, these fats give your body good calories to draw from as you run and exert energy.
On top of containing healthy fats, avocados are high in electrolytes, especially potassium. They actually contain more potassium than bananas. Potassium is critical for your muscles as you run, helping to prevent cramping.
Bread is a good source of carbohydrates and can also be a good source of fiber. But not all bread is equal. Whole-grain breads will be higher in fiber than basic white bread and are helpful for your overall gut health.
Avocados are also high in fiber, containing about 9g of fiber per avocado.
Fiber can be a mixed blessing for runners as it is tougher for your stomach to break down, which means it lasts longer in your stomach leaving you feeling satisfied for longer. The downside is that eating a lot of fiber prior to running can lead to stomach cramps or unexpected pit stops along the way.
If you’re a morning runner, eat fiber after your run so your body has time to digest it before your next run. If you’re an evening runner, avocado toast for breakfast is a great way to start your day and fuel up for your run while letting your body properly digest the fiber before you head out.
If you are eating avocado toast after your run, consider adding an egg—poached, fried, scrambled, hard or soft boiled—to your avocado toast.
Eggs are a rich source of protein. Protein is a critical component to your muscles repairing the microtears that just occurred during your workout. The repair process is what grows your muscles so you can run stronger next time.
If you’re looking for an additional way to add even more protein to your avocado toast, you can add lox—brined salmon filet. Remember, brined foods are higher in sodium, so make sure to add less salt to your avocado toast if you are including lox.
Making avocado toast couldn’t be simpler. Here’s a very easy recipe:
- Add half of an avocado (about 50 grams) to a bowl with ½ tsp lemon juice and a dash of salt and freshly ground black pepper. Use the back of your fork to gently mash the avocado and mix it all together.
- Spread the avocado mixture on a slice of toasted whole wheat or whole grain bread.
- Drizzle about ½ tsp of high-quality extra virgin olive oil over the top.
And voila, you can enjoy your delicious avocado toast just like that, or you can customize it and add other healthy ingredients to snazz it up a bit.
If you want a bit of a kick, add some crushed red pepper flakes or fresh jalapeño slices. For additional protein, you can add an egg, some lox or fresh cheese (such as feta). Fresh arugula or alfalfa sprouts are flavorful additions to add even more fiber to your meal. Have fun experimenting and inventing new avocado toast recipes.
Running is hard work that burns a lot of calories, which means you’re going to have to eat foods that fuel you. Avocado toast is a hearty meal that will help you run at your very best and fits perfectly into a healthy diet. Happy Running!