1 banana If you are a morning runner, it is not difficult to know the difficulty of running on an empty stomach. It's been more than ten hours since your last meal, and your energy reserve is not high. Ms. Nancy Clark suggested that eating 100 to 300 calories can supplement physical strength. Bananas contain fiber and protein and are easy to eat and digest. Professional athletes often eat them before and during competitions.

2 After such a large amount of exercise as berry running, your legs may feel sore because the muscles are slightly torn after practice. This is why berries are a good choice for runners. In addition to high fiber, vitamin C and potassium in berries such as strawberries help the body to repair itself.

3 cauliflower cauliflower is called "the power station of nutrition" and contains vitamin C, potassium, fiber and phytochemicals. According to Ms. Nancy Clark, these are the key factors to keep the best performance and health in sports.

4 Low-fat yogurt running and other sports that need to resist body gravity can improve bone density, but runners still need to take calcium through diet. A cup of yogurt or yogurt contains one-third of the calcium needed by the human body in a day, and is also rich in protein, which is very beneficial to muscle growth and recovery after exercise.