| Eating for Runners |
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What do runners need to eat to stay healthy and fit all the time? All eating plans must be a. Protein adequate b. Essential Fatty acid adequate c. Fibre adequate d. Anti-oxidant adequate e. Nutrient adequate When you consider that major supermarkets stock around 30,000 items and that most people have twenty-one favourite meals, it can be difficult to make the best choices consistently. This is particularly true if you watch television and constantly see what the advertisers are trying to convince you to include in your grocery cart. Although there are no magic "super-nutritious" foods, several have qualities that help you meet the criteria for an optimal eating plan. Here are my favourites to include in the grocery cart: PROTEIN (most runners do not eat enough)Eggs: Eggs are a great source of complete protein and just one egg will give you thirty per cent of the recommended vitamin K intake (vital for healthy bones). They are also a source of Choline (good for memory) and leutin (good for the eyes), and if you choose omega-rich eggs, you add even more benefits. Do not worry about the cholesterol in eggs. Dr. Ancel Keys (cholesterol expert at the University of Minnesota) stated in 1998 that there is no connection between cholesterol in food and cholesterol in the blood. In fact a recent University of Washington study showed that egg eaters have less heart-disease risk than non-egg eaters.Yoghurt: Yoghurt is a good source of protein (one cup equals fourteen to sixteen grams), calcium, and healthy bacteria that helps to maintain digestive health. Choose plain over flavoured yoghurt because flavoured is usually loaded with extra sugars. You can add a small amount of fruit (one-third of a banana or half-cup of berries to one cup of yoghurt) or nuts if you need extra flavour. Salmon: Salmon is a great source of high-quality protein (five ounces is equivalent to thirty-five grams of protein), and wild salmon is a great source of omega fatty acids. Omega-3 is implicated as an anti-inflammatory nutrient and is an essential fat necessary for the metabolism of other fats. Turkey or Chicken: Turkey and chicken are excellent protein sources (four ounces equals twenty-eight to thirty grams) and they are low in fat. They are both excellent sources of B vitamins and the antioxidant selenium. Soy: Soy is the most complete vegetable protein and a great source of isoflavones that are known to reduce cholesterol, reduce heart disease risk, and help to maintain the balance of many hormones. Tofu is a fermented soy product and very versatile in many recipes (three ounces firm equals thirteen grams of protein; half-cup firm equals twenty grams of protein). Soy Supplement: In a fast-paced world this is a convenient and healthy way to ensure adequate protein intake. The protein-to-Calorie ratio is also good, but be sure to use a protein "isolate" and not a "concentrate." FRUIT (an excellent source of micronutrients)Berries: The compounds that give berries their rich colours are the "anthocyanins," a group of antioxidants that protect us from free radical damage. Oxidized free radicals are more plentiful during intense exercise, and the antioxidants are the great protectors from this oxidation. Berries are also low glycemic index carbohydrates with a good supply of fibre.Citrus Fruits: Oranges and grapefruit are low glycemic fruits rich in vitamin C and the bioflavanoids, both powerful antioxidants. Tomatoes are a great source of lycopene, an antioxidant more potent than vitamin C. Lycopene stimulates immune function and is implicated in prostate health. Apricots: Fresh apricots are high in beta-carotene and also contain vitamin C, potassium, fibre (2.5 grams in three apricots) and an excellent source of vitamin A. GRAINSSprouted Wheat Breads are a low glycemic index source of carbohydrates that are much higher in protein (five to six grams per slice) than conventional breads. Fibre content averages five grams per slice and the nutrient density for B vitamins is very high.Oats: Oat bran is known to reduce cholesterol and blood pressure due to the high level of soluble fibre. Oats are also one of the higher protein grains (five to six grams per one-third cup). Use large flakes, not instant oats. Whole-Grain Cereals: Good whole-grain cereals are a source of fibre, protein, and B vitamins. Look for brands that contain at least five grams of fibre per serving and four to six grams of protein. These would include Kashi GoLean, Nature's Path Optimum and Back to Nature Flax and Fibre. Mixed with soy protein supplement and milk or soy beverage, these make a good high-fibre, high-protein meal. Whole-Grain Pasta has the same benefits as whole-grain cereal. Some varieties also contain additional B vitamins, and Omega-3 from flax seeds. This low-glycemic choice combined with four to six ounces of chicken or meat is a good meal choice. VEGETABLES (like fruit, an excellent delivery system for micronutrients)Broccoli: Next to soy, this is an excellent vegetable protein source. Broccoli is forty per cent protein (not a complete protein, but when combined with cheese it is) and a great meal item. It is a great source of vitamins C, A, beta carotene, and soluble fibre. It contains many nutrients association with cancer prevention and immune function.Beans are another high-protein, high-soluble-fibre, and low-glycemic vegetable (a good source of protein, but still primarily a carbohydrate). Known to contain phytochemicals and protease inhibitors that may prevent cancer, beans are high in B vitamins, particularly folic acid. Spinach is one of the high-nutrient-density, green leafy vegetables. High in the antioxidants vitamin C and A, folic acid, and magnesium, spinach is implicated in good eye health. Carrots are a rich source of beta carotene and insoluble fibre. Because of the insoluble-fibre level they release their natural sugars easily, so they tend to be higher on the glycemic index scale. However, eaten with other high-fibre foods like those in a stir-fry, and they offer many health benefits. Sweet Potatoes are a good source of vitamin A in the form of beta carotene, vitamin C, potassium, iron, manganese, and copper. These nutrient levels are challenged during endurance running. This low-glycemic starch also contains anthocyanidins, which are strong antioxidants against free radical damage. Nuts & Seeds: Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, and fibre. Nuts are also high in fats, so shouldn't be eaten in excess. Almonds/Almond Butter: This is better than peanut butter, a legume, not a real nut. Plus, peanuts tend to be infected with the carcinogenic aflatoxin fungus. Almonds are a good source of vitamin E, particularly the "gamma tocopherol" absent in many supplements. One hundred grams contain 16.9 grams of protein, 4.2 milligrams of iron, 250 milligrams of calcium, twenty milligrams of vitamin E, 3.1 milligrams of zinc, and 0.92 milligrams vitamin B2, all of which means excellent nutrient density. Pumpkin Seeds are a good source of essential fatty acids and other anti-inflammatory nutrients and are also implicated in prostate health. They are rich in protein, iron, zinc, and phosphorous. Walnuts: Another good source of essential fatty acids, protein, and iron, walnuts nevertheless go rancid very quickly so should be stored in the freezer. I encourage you to incorporate the items from this list as a means to ensuring optimal nutrient density in your eating plan. About the AuthorL. Lee Coyne, Ph.D., is a Calgary-based nutritional consultant, lecturer, and author of Fat Won't Make You Fat, The Little Book of Nutrition Nuggets, and the Lean Seekers coaching program.
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