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"Are you a runner? I am! I am! If you&amp;#x27;ve ever wondered what foods are the best to eat in the hours leading up to a long run, here&amp;#x27;s your list... Tricia Williams, health expert, holistic nutritionist and FITiST partner is here to share five foods every runner should mix into her diet (and one she should probably try to ditch): Quinoa: Quinoa is a powerhouse, protein-rich grain. It is also slow-releasing carbohydrate that will fuel a long run. I like to make a quinoa porridge for breakfast and add almond milk, berries, chia seeds, and honey for taste. Similar to other whole grains, quinoa can help reduce cholesterol and the risk of heart disease, and is also excellent to help maintain good bone health. Wild Salmon: It&amp;#x27;s not only an excellent source of protein, it&amp;#x27;s also rich in omega-3 fatty acids and has incredible anti-inflammatory benefits. I&amp;amp;#8217;m a firm believer in incorporating foods into your diet that fight inflammation since it&amp;amp;#8217;s the precursor to sickness and disease. Wild Salmon paired with quinoa and dark leafy greens makes for the perfect runner&amp;amp;#8217;s meal. Chia seeds: Chia seeds help you stay hydrated on your runs as they can hold up to 10 times their weight in water. Just 1 tablespoon of chia seeds contains 4 grams of fiber, and 2 grams of protein. In addition to the high fiber content (which helps keeps digestion on track), chia seeds, like salmon, have a great omega-3 fatty acid profile. I love to combine them with almond milk and a hint of maple. The seeds bloom into tapioca-like pearls and makes for an awesome pudding. Bananas: A runner&amp;#x27;s BFF, bananas are a perfect recovery fruit as they are loaded with potassium and magnesium. Coconut water: Ditch the high-fructose sports drinks and opt for coconut water, which is loaded with electrolytes. Post-run, I like to add a pinch of sea salt to restore the natural salt levels in my body. And, the food to avoid? Absolute NO is Sugar. Why? Sugar disrupts the natural balance in the body with an initial high from the spike in blood sugar, followed by a low crash causing stress on the adrenal glands, moodiness and hunger pangs. Runners, are you eating these foods? More reading: *11 reasons to run a marathon *She ran a 5K in this skirt and loved it! *I ran my first 10K, and this weird thing happened to me... Photo: Thinkstock"^^<http://www.w3.org/2001/XMLSchema#string>
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