9 best bits of seafood for runners

It’s National Lobster Day today (15th June)! While it’s unlikely you’ll be tucking into a plate of the planet’s classiest crustacean, there’s a ton of nutritional goodness in seafood no matter how much you spend on it. Read on to find out exactly how fish and shellfish can help you be a better runner.


Source of Pantothenic Acid

Not a regular on the average person's dinner table, lobster’s a real special occasion offering. It's not all for show, though: lobster is a source of Pantothenic Acid, which helps your body convert food into glucose – essential for long runs.


Source of Vitamin D

With Britain’s questionable weather, we can have a tough time getting all our Vitamin D, a must-have for building healthy bones to avoid stress fractures. Luckily, you can get it an altogether more delicious way by eating prawns, which have over a third of your recommended daily allowance of Vitamin D per 100g.

Get your hit with this asparagus and prawn stir fry.


Source of Vitamin B12

With a wallet-friendly price and 200% of your RDA of Vitamin B12 per 100g, mussels are a great addition to your weekly shop. B12 helps develop red blood cells to carry oxygen around your body (handy for your V02 max), plus getting a good supply of it will help you dodge B12 deficiency anaemia, which can cause fatigue.

Work mussels into your dinner with this runner's paella recipe.


Source of zinc

Crab is a fab source of zinc, which helps heal wounds and grow new cells, making it perfect for muscle recovery and injury healing. Whether you go fresh or tinned, this crustacean is essential for injury-prone runners.

Indulge in these curry crab burgers with guacamole to boost your zinc intake.


Source of selenium

Squid is an acquired taste in the seafood stakes, but if you’re into it you can look forward to 64% of your recommended daily allowance of selenium per 100g. This mineral helps prevent damage to cells and tissues, making it ideal if you’re ramping up your training schedule.


Source of B12, zinc and selenium

Renowned for their boost in the bedroom, oysters can help you on the track too. They’re a nutritional powerhouse with 100g containing nearly three times your RDA of Vitamin B12, plus the full whack of zinc and selenium too. Definitely worth the cash!


Source of thiamin and niacin

Splash out on a fresh tuna fillet and you’ll get a double hit of B Vitamins thiamin and niacin. These two are key for helping your body release energy from food to fuel your runs, and they help keep your skin healthy so you’ll be comfortable on the way.


Source of omega-3

Omega-3 fatty acids are essential to help lower blood pressure and regulate heart rate and, fortunately for fish lovers, salmon is absolutely packed with them. With a massive 2506mg per 100g, hit the salmon aisle if you’re looking to avoid potential heart issues in future.


Source of protein

Obviously, all seafood is a source of protein, but haddock is pretty low-cost as far as fish goes and packs 19g of protein per 100g. It also comes from a fairly sustainable source, so you can rebuild your muscles with a clear conscience.

Cook up this spicy fish stew for a protein hit with plenty of veg.