Fueling well is an essential part of running strong. This runner’s grocery list highlights ten nutrient-dense foods that support energy, endurance, and recovery. For each food, I include key performance benefits along with a simple meal or snack idea to show how these foods can fit easily into everyday fueling and help you feel and perform at your best.

1. Oats

 Benefits: Oats are a complex carbohydrate that provides steady energy and are a good source of fiber and iron.

 Meal or snack idea: Oats are very versatile, and gluten-free oats are easy to find in most grocery stores. My favorite way to enjoy oats is by making oatmeal and adding toppings like banana, dried cranberries,  cinnamon, honey, and peanut butter. Looking for a snack? Try making homemade granola or energy bites with oats, honey, peanut butter, and chocolate chips.

2. Bananas

 Benefits: Bananas are a quick-digesting carbohydrate source and contain a good amount of potassium and magnesium, which help with muscle function and fluid balance.

 Meal or snack idea: Bananas are one of my favorite foods. I like to enjoy a banana with a bagel and peanut butter before a hard workout or long run. If you have leftover ripe bananas, you can freeze them to add to a  smoothie or let them ripen further and use them for banana bread.

3. Sweet Potatoes

 Benefits: Sweet potatoes are a complex carbohydrate and a great source of vitamin A and potassium. These nutrients provide sustained energy, boost immunity, and support muscle function.

 Meal or snack idea: I like to cut sweet potatoes into chunks, toss them with avocado oil, sea salt, garlic powder, and pepper, and roast them in the oven. This is a simple and delicious way to enjoy sweet potatoes as a  snack or as a side to a meal.

4. Rice

 Benefits: Brown rice is a complex carbohydrate, while white rice is a quick-digesting carbohydrate. Both provide great energy, and brown rice is also a good source of fiber and B vitamins.

 Meal or snack idea: White rice with a little salt can be a great pre-run snack option, while brown rice works well in stir fries or as the base of a rice bowl.

5. Eggs

 Benefits: Eggs are a high-quality protein source and contain vitamins A, B, and D, which support muscle repair and recovery.

 Meal or snack idea: I love scrambled eggs because they are easy to make and can be customized with vegetables and cheese. Quiches made with vegetables and cheese are another easy and delicious option that  works well for breakfast, lunch, or dinner.

6. Salmon

 Benefits: Salmon is a high-quality protein source that is also rich in omega-3 fatty acids. These support brain and heart health and help reduce inflammation.

 Meal or snack idea: Salmon is a great protein option for a sheet pan meal with potatoes and broccoli. If you have leftovers, you can add salmon to a salad for a nutritious lunch the next day.

7. Greek Yogurt

 Benefits: Greek yogurt is a great source of protein, calcium, and probiotics. It supports muscle repair, bone strength, and gut health.

 Meal or snack idea: A yogurt bowl can be a great breakfast option. Add berries, granola, nuts, and seeds for a complete and nutritious meal. It also works well as a nighttime snack with fruit and a little dark chocolate.

8. Nuts

 Benefits: Nuts are a great source of healthy fats and are rich in vitamins E and B, magnesium, and copper. These nutrients support energy metabolism, heart health, muscle function, and recovery.

 Meal or snack idea: Trail mix is a convenient on-the-go snack. Nut butter is another great option for a peanut butter and jelly sandwich or spread on toast.

9. Leafy Greens

 Benefits: Leafy greens contain vitamins A, C, K, and B9, as well as iron, calcium, and magnesium. Together, these nutrients support oxygen delivery, bone health, muscle function, immunity, and recovery.

 Meal or snack idea: Leafy greens make a great base for a colorful and nutritious salad. They can also be sautéed with oil and spices and served as a side with any meal.

10. Berries

 Benefits: Berries are high in vitamin C and antioxidants, which help reduce muscle soreness and support immune health.

 Meal or snack idea: Berries work well as the main ingredient in a smoothie or as a topping for oatmeal or yogurt.

I intentionally included a variety of foods on this list, including whole grains, animal-based proteins, dairy, nuts, vegetables, and fruit, to highlight the importance of balanced fueling for runners. Performing at your best requires both smart training and consistent, nutrient-dense meals and snacks. I hope this runner’s grocery list provides practical inspiration for everyday fueling and supports your run training and performance goals. 

Want more help in creating a high performance nutrition plan to support all of your run fueling needs this year? Let me be your guide with our Optimal Performance Nutrition Program!