The Best Foods to avoid losing weight

For runners with a high volume of training, trying to avoid losing weight can be a real problem that can affect both health and performance.

To avoid losing weight exaggeratedly, many runners make the mistake of eating caloric foods with a low intake of nutrients.

To avoid that, we will now show you the best foods that provide multiple nutrients apart from calories and which help you not to lose weight and stay healthy.



Oats is the perfect cereal for long distance runners since it provides calories and a great amount of nutrients.

Only 100 grams of oats provides 389 calories, 66 grams of carbohydrates, 17 grams of proteins and important minerals (iron, manganese, magnesium, copper and zinc among others).


Nuts (almonds, nuts, chestnuts, etc) can cooperate in great amounts to a 13.1 and a 26.2 mile runner. They are small, transportable, delicious, nutritive and very caloric.

Only 100 grams of almonds guarantee the intake of 575 calories to your diet, 22 grams of carbohydrates and 21 grams of proteins.

Moreover, 100 grams of cashew nuts (our favorite ones) provide 553 calories, 33 grams of carbohydrates and 18 grams of proteins.


In spite of their small size, chia seeds are really versatile. They can be added to almost any food and will help you have more nutrients and calories.

50 grams of chia seeds provide 137 calories, 12 grams of carbohydrates and  4 grams of proteins to your diet.


The avocado is one of our favorite foods since, apart from being the main ingredient of guacamole, it is extremely delicious, caloric and nutritive.

Therefore, a 200 grams avocado will provide you 322 calories, 29 grams of fat, 17 grams of carbohydrates and 4 grams of proteins.

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These foods are so powerful that, if you eat all of them in one day, you will have had more than 1400 calories. This amount can help you keep your weight and stay healthy. 


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