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Superfoods are a runner’s best friend, as you can use them to help maximise performance. But a lot of Superfoods are rare, in high demand or have to be imported, so they often carry big price tags that you may want to avoid. Here are five cheaper alternatives for superfoods that you should try!

1. Rapeseed oil for coconut oil

The coconut is nature’s gift to runners. Coconut water contains a lot of electrolytes, making it one of the best sports drinks for runners. Its oil has a high amount of the saturated fat lauric acid, which is incredibly good for your heart. Coconut oil is only produced in hotter countries and is highly desirable so it can be expensive. Switch it out for rapeseed oil, cultivated worldwide, which is available at pretty much every major supermarket, to get the same heart health benefits, at a much lower cost.

2. Lentils for quinoa

Runners can really benefit by including Quinoa in their diet. This superfood is an incredible source of protein, which runners need more than other people to function and fibre, known for promoting digestion. Quinoa is only grown in South America and isn’t that well-known, so you’ll probably pay a high price for it. A good alternative is lentils, which actually carry more fibre and protein per 100 grams than Quinoa and should be stocked in any good supermarket or health store, so they’re quite cheap.

3. Brocoli for kale

Kale is the superfood of the moment, thanks partly to former US First Lady Michelle Obama. Another good source of fibre, kale is low in calories, but it can really hit your wallet, as it’s not that widely produced. Swap out kale for any other food in this ‘brassica’ plant family, such as broccoli, to get these benefits. Broccoli is easily available everywhere, so you won’t pay much and it’s a great source of vitamin D, making it a fantastic superfood for winter, when less sunshine leads to decreased levels.

4. Black tea for green tea

Green tea is perhaps the world’s most famous superfood right now. A lot of people rave about Green Tea, because it boasts a wide range of anti-oxidants and nutrients which are good for your body, doing everything from improving your brain function to helping you lose weight. Strong demand keeps the price of green tea really high, so BT.com suggests that you replace it with black tea. It carries a lot of the same health benefits, but isn’t a niche product, so it’s sold cheaply at supermarkets everywhere.

5. Blackberries for goji berries

Another good source of anti-oxidants (which can strengthen your immune system and in turn help you get more out of running) is Goji Berries. They originally come from China, where they have been used in medicine for over 6,000 years and have been popularised by celebrities such as Madonna. But goji berries can be costly, due to high demand and low supply, so replace them with blackberries. They have similar anti-oxidants, can be found more widely and contain less sugar than dried goji berries.

Balance your diet

There’s one cardinal rule you should live by when it comes to building a good runner’s diet: by all means include superfoods, but don’t depend on them to do everything. It’s really important that you build a well-balanced diet and avoid regularly eating foods that have little nutritional benefit, so you can get the nutrients you need to build a body that any runner would be proud of!

Until the next time,

Mohsin Salya

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