Best 30 foods for runners

8/13/2019 Best 30 foods for runners

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30 BestFoods forRunners

THE FOLLOWING

30 foods will give you

the nutrients you need

to run faster, recover

quicker, and feel more energized a

day long. Most are low-fat, so they

good for your waistline, too. Wha

more, many studies show that the

tasty treats will reduce your risk

of heart disease and cancer. Since

theyre easy to prepare, youll hav

plenty of time for your workouts a

well as healthful meals.How to fuel your run


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30BestFoodsforRunner

FOOD NUTRIENTS BENEFITSSERVING

SUGGESTIONS

Almonds1 ounce (about24 almonds)

Carb: 5.5 gPro: 5.9 gFat: 14.4 gCal: 172

Loaded with the antioxidant vitamin E,which may help reduce muscle damageas well as fend off age-related diseases.Also contain important minerals such asmagnesium, iron, calcium, and potassiumplus heart-healthy monounsaturated fat.

Make a trail mix ofalmonds, cereals, andassorted dried fruits andseeds.

BagelsOne plainbagel


Packed with muscle-fueling carbohydrate. If you have a bagel beforerunning, eat it either plainor with jelly. Avoid addingfat, such as cream cheesewhich slows digestion.

Bananas

One mediumbanana

Carb: 26.7 g

Pro: 1.2 gFat: 0.5 gCal: 105

Chock-full of carbohydrate, a nice dose of

potassium, and vitamin B6.

Combine with peanut

butter, another runner-friendly food. Or makethe Power Breakfast(p. 8) or Grilled BananaSandwiches(p. 8).

Beans(legumes)1 cup


Best source of protein, iron, and solublefiber for vegetarians. High in carbohydrateand folate (folic acid), which may preventbirth defects during pregnancy and fightheart disease.

Add canned black beans,chickpeas, or kidney beansto soups and salads. Ormake Minestrone(p. 9)

Breakfastcereal34cup (suchas Multi GrainCheerios)

Carb: 15 g*Pro: 2 g*Fat: 1.5 g*Cal: 75*

Packed with carbohydrate and fiber,fortified with vitamins and minerals.*

*Amounts vary by type of cereal

Eat with 1% milk or mixwith low-fat yogurt andfruit.

Broccoli12cup


Great source of vitamin C (may reduceexercise-induced muscle damage). Alsoa good source of folate, calcium, andvitamin K (bone-builders) and cancer-fighting phytochemicals.

Steam broccoli, andsqueeze some lemon overit. Or makeBeef, Brocco& Cashew Stir-Fry withBrown Rice (p. 11).

Brown rice1 cup

Carb: 45 gPro: 5 gFat: 1.8 gCal: 216

Powerful carbohydrate punch plus awealth of antioxidants.

Cook a bunch and freezeit. That way, you only needto add 2 tablespoons ofliquid per cup, thaw, andmicrowave it. Use it in BeefBroccoli & Cashew Stir-Fry with Brown Rice (p. 1


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SUGGESTIONS

Canola oil1 tablespoon

Carb: 0 gPro: 0 gFat: 14 gCal: 124

Great source of monounsaturated fat andomega-3 fatty acids, both of which loweryour risk of heart disease. For optimalperformance, runners need to obtain 30%of their calories from fat.

Use canola oil instead ofother fats, such as butterand margarine, whencooking or baking. Use it iBeef, Broccoli & CashewStir-Fry with Brown Ric(p. 11).

Chocolate1 ounce

Carb: 17 gPro: 2 gFat: 9 gCal: 160

Contains the same phytochemicals foundin red wine that are known to fight heartdisease.

Stick with dark chocolate,since it contains morephytochemicals than milkchocolate. (White chocolatdoesnt contain any.)

Clams3 ounces,chopped


An excellent source of low-fat protein,iron, and zinc, an immunity-boostingmineral thats notoriously low in manyrunners diets. Be sure youre consumingthe 15 mg of zinc you need each day.

Drain and rinse cannedclams, which actually haveless fat and cholesterol thathe steamed version. Addthem to spaghetti sauce ouse them in Seafood Ste(p. 10).

Fig barsTwo small

fig bars

Carb: 20 gPro: 1 g

Fat: 2.5 gCal: 110

Great high-carbohydrate snack thatsatisfies your sweet tooth without packing

fat into your arteries.

Eat them right out of thepackage.

Flaxseed(ground)1 tablespoon

Carb: 4.1 gPro: 2.3 gFat: 4 gCal: 59

High in alpha-linolenic acid, a type of fatthat can boost immunity, bloodflow, andpossibly even endurance. Flax also keepsyour platelets (flat cells in your blood)from clumping together and formingdangerous clots.

Use ground flaxseed whenbaking muffins, or mixflaxseed oil into your saladdressings. (Store flaxseedin your refrigerator to keepit from turning rancid.) Ad

it to the Power Breakfas(p. 8).

Gingerroot(fresh,grated)1 teaspoon


Besides settling your stomach, this spicemay act as a natural anti-inflammatory,reducing joint and muscle pain. It also mayprevent heart attacks by thinning yourblood.

Look for dense roots. Gratthe root for stir-fry dishescold salads, and smoothieOr use it in Beef, Brocco& Cashew Stir-Fry withBrown Rice (p. 11).


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SUGGESTIONS

Kiwifruit1 medium kiwi


Excellent source of vitamin C, high inpotassium.

A peeled kiwi makes a gresnack after a run on a hotday.

Milk (1%)8 ounces

Carb: 11.7 gPro: 8 gFat: 2.6 gCal: 102

The easiest way to get high amountsof calciumcrucial for bone-mineralformation, muscle contraction, and nerveconduction. Also helps prevent stressfractures, shin splints, and possiblymuscle cramps.

Drink it straight or pourit over your favorite high-fiber cereal. Try the PoweBreakfast (p. 8). If yourelactose intolerant, usereduced-lactose milk or mwith live cultures. (Avoidmilk just before runningbecause it can cause sidestitches.)

Oatmeal12cupCarb: 27.3 gPro: 5.5 gFat: 3 gCal: 148

A great breakfast food for those tryingto lose weight. Oatmeals high amount ofwater-soluble fiber makes you feel full andlowers your blood cholesterol. Also high incarbohydrate and iron.

Oatmeal is perfect beforea long run, as it providesslow-release carbohydrateto your bloodstream. Makit more nutritious by addindried or fresh fruit. Try thePower Breakfast(p. 8).

OrangesOne orange


Excellent source of the antioxidant vitaminC (may help speed muscle recovery afterexercise), folate (helps maintain optimallevels of hemoglobin in red blood cells),

and pectin (helps control blood sugarlevels and keep LDL cholesterol fromturning into plaque).

Gulp down a large glassof orange juice after arun. Or use the fruit in thePower Salad(p. 10). You

replenish your muscleswith carbohydrate, boostyour immune system withvitamin C, and rehydrateyour body with fluid.

Pasta2 ounces

Carb: 42 gPro: 7.6 gFat: 1.1 gCal: 210

Famous as the quintessential carbo-loader,pasta is low in fat and a great source offolate, which decreases your risk of heartdisease. Also a great vehicle for othergood-for-you foods like tomato sauce,tofu, and clams.

Enjoy pasta with a low-fatmarinara sauce for theperfect prerace entre. Ortry Minestrone(p. 9).

Peanutbutter2 tablespoons


Good source of vitamin E, probablythe most powerful antioxidant. Thefats in peanut butter are mostlymonounsaturated and polyunsaturated,which are the heart-healthy kinds.

Try peanut butter on freshapples, bananas, or cannepears. Try Grilled BananaSandwiches(p. 8).


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FOOD NUTRIENTS BENEFITS SERVING SUGGESTIONS

Pretzels1 ounce


Hard or soft, theyre high incarbohydrate and low in fat. Evensalted pretzels are fine for those whodont have high blood pressure, as

the sodium helps you retain the fluidyou drink before and after running.

Keep a bag of pretzels at workand on the kitchen counter athome. And make sure you drinkplenty of water or fruit juice wit

them.

Raisins23cup


High in carbohydrate and low in fat,this convenient snack supplies plentyof potassium as well as some iron.Like grapes, raisins also containan abundance of heart-healthyphytochemicals.

Sprinkle them on your cereal,add them to yogurt, or simplysnack on them throughout theday. Or use them in GoldenCauliflower & Tofu Curry(p. 9).

Red bellpeppers12cup,chopped


Supply more immunity-boostingvitamin C than oranges. Also loadedwith carotenes, a family of plantpigments known to fight heartdisease and cancer.

Use them as a colorful additionto any pasta dish or salad, orcut them up and take them towork for a snack. Or use themin Golden Cauliflower & TofuCurry(p. 9), Beef, Broccoli &Cashew Stir-Fry with BrownRice (p. 11), orSeafood Stew

(p. 10).

Salmon3 ounces


Outstanding source of omega-3fatty acids, which boost the immunesystem and cut the risk of heartdisease. Provides lots of protein andvitamin B12.

Grill salmon and top it with afruit salsa of sliced kiwi, papayacilantro, and a jalapeo pepper.The salsa provides importantantioxidants as well as fiber.

Spinach12cup


High in carotenes, calcium, andirona true power food. Thecarotenes help ward off age-relateddiseases as well as protect yourmuscles from damage. The calciumkeeps your bones strong. The ironkeeps your energy high.

Sneak cooked spinach intolasagna and other casseroles.Make sure to eat somethingacidic or high in vitamin C, suchas tomatoes or oranges, alongwith your spinach to increaseiron absorption. Cook it inMinestrone(p. 9) or SeafoodStew(p. 10), or eat it fresh inthePower Salad(p. 10).


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FOOD NUTRIENTS BENEFITS SERVING SUGGESTION

Steak3.5 ounces


Lean red meat is your best sourceof absorbable iron. Skimping on redmeat can lead to iron deficiency,low energy levels, and poor running

performance.

Make fajitas by marinating flaor round steak, which tend tobe lower in fat than other cutsChop the steak up with some

tomatoes, onions, and pepperand toss it on the grill. Onceits cooked and cooled, wrapit in a tortilla. Or make Beef,Broccoli & Cashew Stir-Frywith Brown Rice (p. 11).

Strawberries1 cup


High in vitamins, especially beta-carotene, vitamin C, and folate.Loaded with ellagic acid, a powerfulantioxidant that can inhibit tumorgrowth.

Mix strawberries and otherberries into a fruit salad, orblend them with milk or yogufor a nutritious postrun shakeUse them in the Power Sala

(p. 10).

SweetpotatoesOne bakedsweet potato


Packed with carbohydrate, fiber, andcarotenes, a family of antioxidantsthat prevents cancer.

Microwave until its soft tothe touch (about 4 minutes),split it open, and add a pinchof brown sugar and cinnamonplus a touch of butter or low-fat yogurt. Or use in GoldenCauliflower & Tofu Curry(p. 9).

Tofu12cup Carb: 5.4 gPro: 19.9 gFat: 11 gCal: 183

One of the best non-meat proteinsources, tofu also supplies a decentdose of bone-building calcium andB vitamins.

Try tofu in pasta sauces andstir-fry dishes. Its refrigeratein the produce department ofyour grocery store. Or try it inGolden Cauliflower & TofuCurry(p. 9).

Wholegrain breadOne slice


High in carbohydrate, whole grainbread contains many of the samehealthy phytochemicals found infruits and vegetables. Most wholegrains contain B vitamins, and some

come with iron added.

Use whole grain bread forsandwiches. Try it in GrilledBanana Sandwiches(p. 8).

Yogurt8 ounces


Terrific source of muscle-fuelingcarbohydrate, protein, and calcium.Look for yogurts that list live andactive cultures on the label, as theymay boost immunity.

Add your own fresh fruit andgranola to plain, nonfat yoguto create a snack loaded withvitamin C, fiber, and othernutrients. Have it in thePower Breakfast (p. 8).


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Performance MenusWhen should you eat these best foods to guarantee optimum performance? That depends

on when you run. If you run after work, for instance, you should eat most of your caloriesmidday to fuel your run. On the other hand, if you run at lunch, you should fuel up with a

big breakfast. And if you run in the morning, a big dinner the night before works best.

Heres how you can fit these foods into your daily regimen:

MORNING RUN

6:00 A.M. k Sports drink

6:20 A.M. k RUN

7:00 A.M. k Cereal with 1% milk and fruit

10:00 A.M. k Fig bar and a glass of water

NOON k Power Salad(p. 10), cup of yogurt

6:00 P.M. k OPTION 1: Beef, Broccoli & Cashew Stir-Fry with Brown Rice(p. 11)OPTION 2: Golden Cauliflower & Tofu Curry(p. 9)

LUNCH RUN

7:00 A.M. k OPTION 1: Power Breakfast(p. 8)

OPTION 2: Grilled Banana Sandwiches(p. 8), fruit, and a glass of 1% milk

10:00 A.M. k Fig bar and a glass of water

NOON k RUN

1:00 P.M. k Sandwich with turkey breast, cranberry sauce, lettuce, and tomato onwhole grain bread, served with a side of mixed fruit and some pretzels

7:00 P.M. k Grilled fish and a side salad

EVENING RUN

7:00 A.M. k Oatmeal with fruit and yogurt

NOON k OPTION 1: Minestrone(p. 9) OPTION 2: Seafood Stew(p. 10)

3:00 P.M. k Pretzels

5:30 P.M. k RUN7:00 P.M. k Tofu, broccoli, and brown rice stir-fry with a sweet potato


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Power BreakfastNUMBER OF BEST FOODS: 6

1 egg

1 cup 1% milk

34 cup plain instant oatmeal

12 cup mixed berries

1 Tbsp chopped pecans or sliced almonds

1 tsp vanilla whey protein powder

1 tsp ground flaxseed

12 banana, sliced

1 Tbsp plain yogurt

Whisk everything but the banana and yogurt in a microwavablebowl. Microwave for 2minutes or until set. Let cool for a minuteor two. Top with the banana and yogurt.

MAKES 1 SERVINGS

PER SERVING:570 CALORIES, 80 G CARB, 11 G FIBER, 29 G PROTEIN,

18 G FAT (4.5 G SATURATED), 200 MG SODIUM

Grilled Banana SandwicheNUMBER OF BEST FOODS: 3

1 large banana

1 12 Tbsp low-fat whipped cream cheese

1 12 Tbsp peanut butter

1 Tbsp honey

Pinch of salt

4 slices whole grain bread

1.Cut off one-quarter of the banana and mash in a bowl witha fork; stir in the cream cheese, peanut butter, honey, and salt.Spread over 2 bread slices.

2.Coat a large skillet with cooking spray and place over mediuhigh heat. Slice the remaining banana in half lengthwise and thin half crosswise. Place the banana halves in the pan and cookuntil caramelized. Arrange the bananas over the cream cheeseand top with the remaining bread.

3.Wipe out the skillet, add a spritz more cooking spray, and plover medium heat. Add the sandwiches and cook until browned

on each side.

MAKES 2 SERVINGS


10 G FAT (2 G SATURATED), 320 MG SODIUM


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Power SaladNUMBER OF BEST FOODS: 3

SALAD

112 cups chopped baby spinach

112 cups chopped romaine lettuce

3 slices prosciutto, chopped

12 cup mandarin orange slices

13 cup sliced strawberries

2 Tbsp diced red onion

DRESSING

112 tsp extra virgin olive oil

1 Tbsp red wine vinegar

12 clove garlic, minced

18 tsp black pepper

Mix the salad ingredients in a bowl. Mix the dressing in anotherbowl and pour over the salad. Toss to coat.

MAKES 1 SERVING


14 G FAT (4 G SATURATED), 450 MG SODIUM

Seafood StewNUMBER OF BEST FOODS: 3

1 Tbsp olive oil

12 cup chopped onion

12 cup chopped red bell pepper

1 clove garlic, minced

1 can (28 oz) diced tomatoes

1 can (28 oz) tomato sauce

14 cup dry red wine

14 cup chopped parsley

1 tsp Worcestershire sauce

12 tsp dried oregano

1 tsp red-pepper flakes

8 oz bay scallops

8 oz medium shrimp, peeled and deveined

1 can (10 oz) whole clams

1 package baby spinach

1.Heat the oil in a Dutch oven or large pot over medium-highheat. Add the onion, bell pepper, and garlic. Saut for 5 minutesor until the onion is tender.

2.Dump in the tomatoes (with juice), tomato sauce, wine,parsley, Worcestershire, oregano, and pepper flakes. Stir well.Bring to a boil over medium heat and then simmer, covered, for20 minutes, stirring occasionally.

3.Add the scallops, shrimp, and clams. Bring to a boil; reduce theheat. Stir. Simmer for 8 minutes or until the scallops are tenderand the shrimp turn pink. During the last minute of cooking, addthe baby spinach.

MAKES 6 SERVINGS

PER SERVING:288 CALORIES, 22 G CARB, 4.5 G FIBER, 37 G PROTEIN,

5 G FAT (1 G SATURATED), 1,380 MG SODIUM


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Beef, Broccoli & CashewStir-Fry with Brown Rice

NUMBER OF BEST FOODS: 6

Before you undertake a new health program

or fitness regimen, we encourage you to discuss

your plans with your health care professional,

especially if you have not exercised for several years

are over 35, or are overweight.

The information here is designed to help you

make informed decisions about your health. It is no

intended as a substitute for any treatment prescribe

by your doctor. If you suspect that you have a medic

problem, please seek competent medical care.

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or authorities in this publication does not necessari

imply endorsement by the publisher, nor does menti

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the book imply that they endorse the publication.

Internet addresses and product information given

were accurate at the time this publication was poste

RodaleStore.com

2012 by Rodale Inc. All rights reserved.

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Premium Editors: Krissa Strauss, Diane Gilroy

Project Manager: Danielle Veloza

Copy Editor: Jennifer Hoffner

Designer: Susan Eugster

Photo Editor: Stephanie Smith

Photography: Stockbyte/Getty Images: p. 1;

Mitch Mandel/Rodale: pp. 2 (almonds, banana

4 (oranges), 6 (steak, sweet potato, yogurt)

811; Image Source: p. 2 (bagel); Thomas

MacDonald/Rodale: pp. 2 (beans, broccoli,

brown rice), 3 (canola, clams, flaxseed, ginger4 (milk, oatmeal, pasta, peanut butter), 5

(pretzels, raisins, bell pepper, salmon), 6 (tofu

Bob Gerheart/Rodale: p. 2 (cereal); ThinkStoc

p. 3 (chocolate); Levi Brown: p. 3 (fig bars);

Photodisc/Getty Images: p. 4 (kiwi); Food

Collection/Getty Images: p. 5 (spinach); Getty

Images: p. 6 (strawberries); Sabine Shecker/

Getty Images: p. 6 (bread)

3 Tbsp reduced-sodium soy sauce

1 Tbsp rice wine vinegar

14 tsp crushed red-pepper flakes

12 oz trimmed boneless beef top round,cut across the grain into thin slices,slices cut into 1 bite-size pieces

2 whole stalks broccoli, cut into small floretsand stems halved lengthwise and very

thinly sliced crosswise (about 5 cups) 13 cup reduced-sodium, fat-free chicken broth

1 Tbsp cornstarch

2 Tbsp peanut or canola oil

3 cloves garlic, thinly sliced

2 Tbsp thin matchstick strips peeledfresh ginger

1 large red bell pepper, cut into thin strips

2 Tbsp unsalted cashews

2 cups prepared instant brown rice(without butter)

1.In a medium bowl, combine the soy sauce, vinegar, and red-pepper flakes. Add the beefand toss to mix. Let stand at room temperature for 30 minutes.

2.Meanwhile, place a steamer basket in a large pot with 2 of water. Bring to a boil overhigh heat. Place the broccoli in the basket, cover, and steam for 6 to 8 minutes, or untilcrisp-tender. Remove the broccoli from the steamer and rinse briefly under cold runningwater. Set aside.

3.Drain the beef, reserving the marinade. Mix the broth and cornstarch in a cup.

4.In a large, deep nonstick skillet, warm 1 tablespoon of the oil over medium-high heat

until hot but not smoking. Add the garlic and ginger and stir-fry for 30 seconds, just untilfragrant; do not brown. Add half the drained beef strips and stir-fry about 2 minutes, orjust until no longer pink; transfer to a clean plate. Repeat with the remaining beef strips.

5.Add the remaining tablespoon of oil to the skillet. Add the bell pepper and stir-fry untiljust crisp-tender, about 2 minutes.

6.Return the beef and any juices, the reserved marinade, and the steamed broccoli to theskillet. Toss to mix. Stir-fry about 2 minutes, or until heated through. Stir the cornstarchmixture again; add to the skillet and cook, stirring, until the mixture boils and thickens.Remove from the heat and sprinkle with the cashews. Serve over the rice.

MAKES 4 SERVINGS

PER SERVING:375 CALORIES, 34 G CARB, 3 G FIBER, 24 G PROTEIN, 15 G FAT (4 G SATURATED), 534 MG SODIUM
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