{"id":4300,"date":"2022-01-19T05:02:38","date_gmt":"2022-01-19T05:02:38","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/the-staples-every-runner-needs-in-their-pantry\/"},"modified":"2022-01-19T05:02:38","modified_gmt":"2022-01-19T05:02:38","slug":"the-staples-every-runner-needs-in-their-pantry","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/the-staples-every-runner-needs-in-their-pantry\/","title":{"rendered":"The Staples Every Runner Needs in Their Pantry"},"content":{"rendered":"


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In an ideal world, we would all have the time to plan, shop, and prep our meals and snacks for the week. The reality is, most of us runners are short on time due to training, work, and family commitments; nutrition often becomes an afterthought. Enter pantry staples: Stocking up on the right time-savers can help you reach your fueling and performance goals. Quick, go-to options can help build a meal or save time in the kitchen, all while helping you nourish your body.<\/p>\n

When thinking about the healthy pantry staples to buy, try breaking down your pantry into what your body needs as a runner. The three macronutrients\u2014carbohydrates, proteins, and fats\u2014should form your foundation, and adding some color with fruits and vegetables can increase your overall micronutrient (vitamin and mineral) consumption.<\/p>\n

(Photo: GettyImages)<\/figcaption><\/figure>\n

Healthy Pantry Staples: Carbohydrates<\/h2>\n

Carbohydrates most efficient fuel for our bodies when we run, and they play a key role in energy production, hormonal balance, injury prevention, sleep, and recovery. When considering carbohydrate staples for the pantry, having a mix of simple vs. complex carbohydrates can ensure you have variety to meet your needs. Simple carbohydrates are broken down quickly in the body and can be a good way to fuel up before or after a run, while complex carbohydrates break down more slowly in the body, keeping your blood sugar more balanced. Neither are \u201cbad\u201d for you; our bodies use both for energy.<\/p>\n

RELATED:<\/strong> Your Complete Runner\u2019s Guide to Carbohydrates<\/p>\n

Staple Carbs to Keep On Hand<\/h3>\n
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  • Dry Oats:<\/strong> Whether used as a pre-run snack of oatmeal (quick-cook only due to lower fiber content; high fiber before a run can send you running for the nearest bathroom), an addition to smoothies, or to make your own granola, oats are a versatile pantry item that can help you reach your carb needs.<\/li>\n
  • Granola:<\/strong> Some granolas can really pack a punch if they contain nuts, seeds, and dried fruit. This can be helpful for runners that need an easy way to get in more overall nutrition to support their training. Look for a granola without too many added sugars (10 grams or less). Bonus points if it also has protein and fat. Purely Elizabeth and Kind Healthy Grains Granola are convenient options found in most grocery stores.<\/li>\n
  • Dried Fruit:<\/strong> A convenient, portable carb option that can be a great addition to oatmeals, trail mixes, or just by itself. Be cautious of sulfur dioxide that is used as a preservative\u2014it may cause dizziness and headaches in those that are sensitive.<\/li>\n
  • Pre-Cooked Grains:<\/strong> If you\u2019ve tried to cook that perfect batch of rice or grain before, you know it can be tricky and time consuming to get it just right. This is where keeping frozen or shelf-stable pre-cooked grains can come in handy. Pop in the microwave to have your carbs ready to add to any meal in moments. Brands like Seeds of Change or Tasty Bite offer a variety of options to choose from, but if you are watching added sodium, be sure to check the nutrition facts.<\/li>\n
  • Frozen Waffles:<\/strong> A convenient pre-run option, frozen waffles pack a carb punch. Look for whole-grain options like those offered by the Nature\u2019s Path brand and bonus points for Kodiak Cakes, which contain carbs\u00a0and can help keep blood sugar more balanced.<\/li>\n
  • Frozen Fruits and Vegetables: <\/b>Fruits and veg add a negligible amount of carbs, but are important to get the added antioxidant, vitamin, mineral, and fiber benefits that they provide. Try to choose a wide variety of colors to help increase the diversity of micronutrient intake and ensure that you are covering all of your bases to keep you healthy and running strong. Keep in mind that frozen fruits and vegetables are frozen at peak ripeness!<\/li>\n<\/ul>\n
    \"protein\"
    (Photo: GettyImages)<\/figcaption><\/figure>\n

    Healthy Pantry Staples: Proteins<\/h2>\n

    Used for the building blocks of the body, protein is broken down into amino acids and used as a support system for neurotransmitters, immune cells, and rebuilding muscles that are damaged during physical activity. Differences in the protein content of the food typically stem from whether it is a plant or animal based source of protein. Most often, animal based sources of protein contain more protein in a smaller volume of food. Protein needs for endurance runners are higher than the general population, so ensuring you are getting enough is key to recovery and injury prevention.<\/p>\n

    Staple Proteins<\/h3>\n