Superfoods to Supercharge your Runs

I recently gave a talk to a group of runners and focused on how to enhance energy, stamina, performance and recovery time by simply incorporating Superfoods into their diet. Whether you are a runner, biker or interested in enhancing your nutritional lifestyle, these 4 Superfoods offer incredible benefits to your health.

Bee Pollen – original superfood

·         One of the most complete foods found in nature

·         Alkaline

·         High antioxidant levels (counter oxidative damage and boosts immune system)

·         Increases strength, endurance, energy and speed and provides quicker recovery from exercise

·         Increases strength by 40-50%

·         Increases performance

·         High in B vitamins (good for stress, nerves, brain and hormone function)

·         High in minerals

·         One of the richest sources of bioavailable protein (5-7 X more protein than meat, eggs or cheese)

·         High in enzymes



-1 Tbsp daily (start at ¼ tsp and work yourself up)

-Can be consumed as a snack (sprinkle on organic full-fat yogurt, fruit salad or salads

-Can be blended into smoothies or elixirs or sprinkled into desserts (chia pudding)


Gogi Berries – the fountain of youth

·         Adaptogen: invigorates and strengthens the system while helping the body deal more effectively with stress by supporting the adrenal glands

·         Enhances stamina, strength and longevity

·         Most nutritionally rich berry:

·         Complete protein source: 19 amino acids, 8 essential amino acids, including phenylalanine (supports the adrenals)

·         High in minerals, B vitamins and Vitamin E

·         One of the highest antioxidants of any food – 2-4 X amount of blueberries and highest amount of carotenoids

·         Stimulates the body to make HGH (anti-aging hormone)

·         Anti-inflammatory, Boosts the immune system

·         Balances blood sugars

·         Hydrating



1 Handful daily

-add it to trail mix, power balls/bars

-goes well with Cacao nibs

-add 20 goji berries to any tea

-Make goji water (3 cups room temp water, 1 large handful goji berries, soak for 2-4 hours)

Cacao – Food of the Gods

·         Highest concentration of antioxidants of any food in the world (more than red wine, blueberries, green tea, acai, pomegranate and gogi berries combined!)

·         Only pant food source that contains Anandamide – “bliss chemical” – released when we exercise

·         Anti-inflammatory omega 6

·         Extremely high mineral content:

o   Magnesium: relaxes the muscles

o   Iron: oxygenates the blood

o   Chromium: balances blood sugars

o   Manganese: supports joints, muscles and tendons

o   Zinc: essential for the immune system



-1 Tbsp daily (raw cacao nibs or powder)

-blend in coffee or smoothies

-sprinkle raw cacao on fruit salad or desserts (coconut or cashew ice cream)

-Add it to trail mix or power balls


Maca – Andes Aphrodisiac

·         Powerful strength and stamina enhancer

·         Adaptogen: balances and stabilized the body’s glandular and hormonal system, nervous system, cardiovascular system and musculature system

·         Helps body to adapt to stress

·         Increases energy, endurance, oxygen in the blood, physical strength, neurotransmitter production and libido

·         High in lipids, minerals, B1, B2, Vitamin C and E, amino acids

·         Increases immune system



-2 Tbsp Maca powder a day in smoothies, tea, nut milks or coffee


Honorable Mentions:

·         Hemp seeds

·         Coconut

·         Raw Honey

·         Spirulina: complete protein, high in sulfur (increases physical strength, agility) and antioxidants, immune booster

·         Aloe Vera – anti-inflammatory, hydrating, digestive support


Resource: Superfoods by David Wolfe




Amy Bondar

As a certified holistic nutritionist, eating psychologist and Demartini Method(R) Facilitator, I'm passionate about helping people awaken to the power of foods to heal and bringing back the joy of eating.