Strava Shares the 10 Most Popular Foods and Drinks for Runners

You don’t have to skip dessert to maintain a healthy diet, and Strava users agree. Cookies were mentioned a total of 3,583 times in 2017, and athletes ate a collective 528 cookies per week between April 16 and April 23 of 2018 (with runners—like elite Jenny Simpson—almost 25 percent more likely to eat one than cyclists).

You can make a few nutritious swaps to your favorite cookie recipes, such as adding in oats for iron and fiber or replacing all-purpose flour with almond flour for a dose of protein, magnesium, healthy fats, and vitamin E.

Salad got 4,482 mentions on Strava in 2017, and while it can sometimes get a bad rap for being boring, it doesn’t have to be. The right salad for athletes is nutritious and delicious, with a mixture of carbs, protein, healthy fats, vitamins, and minerals that will help your performance. (Here are five that’ll do the trick.)

You can stuff pretty much anything into a burrito, which is perhaps why the food got a total of 4,682 mentions last year on Strava. (They’re even a favorite of elite runner Scott Fauble.)

Chop up some chicken, peppers, avocados, black beans—whatever you’re in the mood for—and throw it on a bed of rice for a tasty lunch or dinner, or scramble up eggs and add in your favorite vegetables for a breakfast burrito. Either way, you can’t go wrong.

One of the most popular fruits for runners, bananas were mentioned 7,622 times among Strava athletes in 2017 (and in one week alone, 619 were consumed).

Bananas contain potassium, a mineral that can help with muscle cramps. Plus, they’re great as run fuel—one medium banana packs about 27 grams of carbs, an efficient source of energy for longer distances that's easy on the stomach.

Another extremely versatile food, sandwiches had 9,172 mentions on Strava last year. They also don’t take long to make, so they’re perfect for time-strapped athletes. But don’t settle for those sugar-filled PB&J’s on white bread that were childhood staples. Instead, choose whole-grain bread, lean protein, vegetables, and healthy fats.

Runners love a good doughnut, so much so that there are clubs, shoes, and races dedicated to the sweet treat, and 11,499 mentions of it on Strava last year. And while they lack many performance-enhancing benefits, a postrun doughnut every once in a while won’t hurt. (Just ask this runner who finished in the top 20 at the 2018 Boston Marathon, fueled by doughnuts.)

According to Strava, burgers were mentioned a whopping 20,486 times in 2017. They make a great postrun meal, providing protein, carbs, and a variety of vitamins and minerals depending on your toppings. Maybe a classic beef patty with cheese, lettuce, and tomato is more your style, or maybe you prefer a veggie, turkey, or salmon burger. Either way, there are tons of options out there for a delicious way to recover.

Strava users consumed over 1,000 pizzas each week and mentioned it 24,788 times last year. But greasy slices don’t have to come to mind when you think “pizza.” There are multiple ways to build a better, healthier pizza and get all your essential nutrients—omega-3s, calcium, carbs, iron, protein, and fiber—on one plate.

It's safe to say a cup of morning joe is a must-have for many runners—the beverage had 32,609 Strava mentions last year. And caffeine has a few more perks than just helping you wake up: It can improve your performance, brain health, heart health, and post-workout recovery.

One thing is for sure: Runners love their brews. Strava users drank 14,972 beers in a week, and the beverage was mentioned 102,033 times in 2017, taking the number one slot.

And while a cold one is a great way to celebrate finishing a long run, there are also proven health benefits to beer (in moderation) such as lowering your risk of things like heart disease, type 2 diabetes, and dementia.

Plus, elites like Shalane Flanagan, Desi Linden, and Noah Droddy are huge fans. So drink up! (Responsibly, of course.)