Easy Diet Fixes
As a runner, you probably have a strict diet. But, did you know that simple food swap can pack more nutrients into every bite, improving your run?
It's not just about eating low fat/low carb. You also want to be sure you are getting much needed nutrients into your daily diet. Eating nutritent rich foods can propel your workouts to the next level.
How can you tell if a food is high in nutrients? In general, the less processed it is, the more nutrients it will provide. Adding fresh fruits and vegetables is the easiest way to improve any meal, since most are low in calories but high in vitamins, minerals, and antioxidants.
Here are some meal makeover examples suggested by Runner's World
Preworkout Breakfast
MEAL: Oatmeal with milk and a sprinkle of brown sugar
MAKEOVER: Oatmeal with almonds, strawberries, and low-fat yogurt
Why? Oatmeal is an excellent breakfast for runners, because its whole-grain carbs are rich in B vitamins. This helps convert proteins and sugars into energy. A recent study also showed that B vitamins may help build and repair muscle and red blood cells.
Substitute low-fat or fat-free yogurt for milk because yogurt delivers more protein, potassium, and calcium. Sweeten your oatmeal with fresh or frozen strawberries, which are high in vitamin C and will boost calcium absorption from the yogurt. Add crunch with almonds, a good source of vitamin E and monounsaturated fats.
Postworkout Lunch
MEAL: Turkey sandwich on a baguette with lettuce and light mayo
MAKEOVER: Whole-grain wrap with turkey, spinach, tomato, and pesto
Why? Whole-grain breads contain more fiber and B vitamins than white varieties--even crusty baguettes. Instead of sliced bread, choose a wrap, which makes it easier to fold in more vitamin A and K-rich spinach. Eaten with tomato and turkey, spinach completes a trio of B vitamins that's been shown to help build red blood cells and protect against heart disease. Pesto, made with olive oil, basil, and pine nuts, adds a healthy serving of monounsaturated and polyunsaturated fats. A recent study showed that when eaten with vegetables, these fats improve the absorption of beta-carotene (found in spinach) and other nutrients.
Carbo-Loading Dinner
MEAL: Whole-wheat pasta with marinara sauce
MAKEOVER: Whole-wheat pasta with marinara sauce, white beans, broccoli, and grilled chicken
Why? Pasta and beans is a traditional Italian pairing that delivers far more fiber, protein, iron, and calcium than noodles alone. "Anywhere you can add beans, go for it," says Magee, because they're relatively low in calories but pack a big nutritional punch. Chicken offers additional protein to fuel recovery; plus, it helps the body use the iron contained in beans. "Meat, poultry, and fish act as absorption enhancers to make the iron in beans more available," says Moore. Broccoli adds lots of calcium, vitamins A and C, and high amounts of sulforaphane, which has cancer-fighting and anti-inflammatory properties. "That's great news for runners, who put extra demands on their knees," says Magee. (To get more sulforaphane, sprinkle broccoli sprouts, which look similar to alfalfa sprouts, into your sauce.)
