Best Vegetables for Runners
Vegetables deliver iron, nitrates, fibre and micronutrients that support endurance, oxygen transport and post-run recovery.
Sweet Potato
Slow-releasing carbohydrate with beta-carotene and potassium for sustained energy.
Per serving (1 medium (150 g))
129
kcal
2.4 g
protein
30.2 g
carbs
0.2 g
fat
Per 100 g: 86 kcal | 1.6 gprotein | 20.1 g carbs | 0.1 g fat
Benefits for runners
- ✓Sustained energy release
- ✓Rich in beta-carotene
- ✓Good potassium source
Key nutrients
Potassium 337 mg, Magnesium 25 mg, Fibre 3 g
Spinach
Iron-rich leafy green essential for oxygen transport and endurance.
Per serving (2 handfuls (80 g))
18
kcal
2.3 g
protein
2.9 g
carbs
0.3 g
fat
Per 100 g: 23 kcal | 2.9 gprotein | 3.6 g carbs | 0.4 g fat
Benefits for runners
- ✓High iron for oxygen transport
- ✓Rich in magnesium and potassium
- ✓Supports muscle function
Key nutrients
Iron 2.7 mg, Calcium 99 mg, Potassium 558 mg, Magnesium 79 mg, Vitamin C 28.1 mg, Vitamin B6 0.2 mg, Fibre 2.2 g
Beetroot
Nitrate-rich vegetable proven to improve endurance performance by 1-3%.
Per serving (1 medium (100 g))
43
kcal
1.6 g
protein
9.6 g
carbs
0.2 g
fat
Per 100 g: 43 kcal | 1.6 gprotein | 9.6 g carbs | 0.2 g fat
Benefits for runners
- ✓Dietary nitrates boost performance
- ✓Improves oxygen efficiency
- ✓May lower blood pressure
Key nutrients
Potassium 325 mg, Magnesium 23 mg, Fibre 2.8 g
Broccoli
Nutrient-dense cruciferous vegetable with vitamin C, calcium and anti-inflammatory compounds.
Per serving (1 cup florets (80 g))
27
kcal
2.2 g
protein
5.3 g
carbs
0.3 g
fat
Per 100 g: 34 kcal | 2.8 gprotein | 6.6 g carbs | 0.4 g fat
Benefits for runners
- ✓Very high in vitamin C
- ✓Good calcium source
- ✓Anti-inflammatory compounds
Key nutrients
Potassium 316 mg, Vitamin C 89.2 mg, Vitamin B6 0.2 mg, Fibre 2.6 g
Kale
One of the most nutrient-dense foods available, packed with iron, calcium and vitamins.
Per serving (2 handfuls (70 g))
34
kcal
3 g
protein
6.2 g
carbs
0.6 g
fat
Per 100 g: 49 kcal | 4.3 gprotein | 8.8 g carbs | 0.9 g fat
Benefits for runners
- ✓Exceptional nutrient density
- ✓High calcium for bone health
- ✓Rich in iron and vitamin C
Key nutrients
Iron 1.5 mg, Calcium 150 mg, Potassium 491 mg, Magnesium 47 mg, Vitamin C 120 mg, Vitamin B6 0.3 mg, Fibre 3.6 g
Avocado
Healthy fat source with potassium and fibre for recovery and overall health.
Per serving (1/2 avocado (80 g))
128
kcal
1.6 g
protein
6.8 g
carbs
11.8 g
fat
Per 100 g: 160 kcal | 2 gprotein | 8.5 g carbs | 14.7 g fat
Benefits for runners
- ✓Heart-healthy monounsaturated fats
- ✓More potassium than bananas
- ✓High fibre supports digestion
Key nutrients
Potassium 485 mg, Magnesium 29 mg, Vitamin C 10 mg, Vitamin B6 0.3 mg, Fibre 6.7 g, Omega-3 0.1 g
Nutrition products for runners
Quality nutrition makes a measurable difference to your training and recovery. These are our top picks.
SiS Go Energy Gels
Fast-absorbing energy gels for pre-run and mid-run fuelling. One of the most popular choices among UK runners.
View on AmazonMaurten Gel 100
Premium hydrogel technology used by elite marathon runners. Easier on the stomach than traditional gels.
View on AmazonPrecision Hydration
Electrolyte drink mix tailored to different sweat rates. Helps maintain performance in longer sessions.
View on AmazonFrequently asked questions about vegetables for runners
Why is beetroot popular with runners?
Beetroot is rich in dietary nitrates, which the body converts to nitric oxide. This improves blood flow and oxygen delivery to muscles, boosting endurance performance by 1-3%.
Is spinach good for runners?
Spinach is excellent for runners thanks to its high iron content, which supports oxygen transport in the blood. It also provides magnesium, potassium and vitamins C and B6.
Should runners eat avocado?
Avocado provides healthy fats, potassium and fibre. It is best eaten as part of a recovery meal rather than before running due to its high fat content.