Nutrition Thursdays: Foods That Runners Should & Should Not Eat

 

 I find running and other types of exercises to be fun and a good way help burn calories, but what kind of foods can and should you eat to help fuel your body? There is a lot of information on the internet about what you should and shouldn't eat. I always tell myself to go with my gut (not literally) and eat what I am craving (within reason). Each week I will talk about research that I have compiled about the best foods a runner can possibly eat. Bon Appétit!

Foods to Eat:

 An article labeled "The Best Foods For Runners",  from Runner's World, talks about 15 foods runners need every week for good health and top performance. Here are a few things that the article mentions that are good for a runner (for the full list, visit Runner's World):

1) Almonds:

 Why? "Runners should eat a small handful of almonds at least three to five times per week. Nuts, especially almonds, are an excellent source of vitamin E, an antioxidant that many runners fall short on because there are so few good food sources of it. Add almonds and other nuts to salads or pasta dishes, use as a topping. Combine with chopped dried fruit, soy nuts, and chocolate bits for a healthy and tasty trail mix. Justin's Almond butter is perfect spread over whole-grain toast or on a whole-wheat tortilla, topped with raisins, and rolled up."

2) Eggs:

 Why? "One egg fulfills about 10 percent of your daily protein needs. Egg protein is the most complete food protein short of human breast milk, which means the protein in eggs contains all the crucial amino acids your hard-working muscles need to promote recovery. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of the Daily Value (DV) for vitamin K, which is vital for healthy bones. omega-3 enhanced eggs and you can also increase your intake of healthy fats. Don't worry too much about the cholesterol: Studies have shown that egg eaters have a lower risk for heart disease than those who avoid eggs."

3) Whole-Grain Cereal with Protein:

 Why? "Look for whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. Whole-grain cereal is excellent for breakfast—a meal you don't want to skip since research indicates that those who eat breakfast are healthier, trimmer, and can manage their weight better than non-breakfast eaters. Cereal also makes a great post-run recovery meal with its mix of carbohydrates and protein. Or you can sprinkle whole-grain cereal on top of your yogurt, use it to add crunch to casseroles, or tote it along in a zip bag."

4) Oranges:

 Why? "Eat enough oranges and you may experience less muscle soreness after hard workouts such as downhill running. Why? Oranges supply over 100 percent of the DV for the antioxidant vitamin C, and a recent study from the University of North Carolina Greensboro showed that taking vitamin C supplements for two weeks prior to challenging arm exercises helped alleviate muscle soreness. This fruit's antioxidant powers also come from the compound herperidin found in the thin orange-colored layer of the fruit's skin (the zest). Herperidin has been shown to help lower cholesterol levels and high blood pressure as well."

5) Low-fat Yogurt:

 Why? "Besides being a good source of protein and calcium (one cup provides 13 grams of protein and 40 percent of the DV for calcium), low-fat yogurt with live cultures provides the healthy bacteria your digestive tract needs to function optimally. This good bacteria may also have anti-inflammatory powers that can offer some relief to arthritis suffers. Just look for the live-culture symbol on the yogurt carton."

6) Chicken:

 Why? "Runners need about 50 to 75 percent more protein than non-runners to help rebuild muscles and promote recovery after tough workouts. And just one four-ounce serving of chicken can supply about half a runner's daily protein needs. Along with protein, chicken contains selenium, a trace element that helps protect muscles from the free-radical damage that can occur during exercise, and niacin, a B vitamin that helps regulate fat burning during a run. Studies also suggest that people who get ample niacin in their diet have a 70 percent lower risk of developing Alzheimer's disease."

Foods to Avoid:

 An article labeled "Foods Runners Should Avoid",  from The Starting Line, talks about what foods should runners leave out of their shopping cart. Here are a few things that the article mentions to stay away from (for the full list, visit The Starting Line):

1) White and Brown Breads:

 Why? "Enriched white breads are highly refined and lack the nutrients of whole-grain breads. The bran and germ have been removed from white bread for longer shelf life, and with that, also gone are the fiber, iron, and B vitamins you need. And just because bread is brown or is labeled “wheat” doesn’t make it healthy. Be sure to check the ingredients panel. The first ingredient should include the word “whole,” which means that they include the entire seed. Whole grains have been proven to reduce the risk of cancer, heart disease, Type 2 diabetes, and obesity."

2)  Crackers, Cookies and Cakes:

 Why? "These are filled with calories and added sugar and fat that will pack on the pounds. Plus, they don’t have the nutrients, vitamins, and minerals your body needs to stay healthy. If you must have a snack, choose versions that are labeled low-fat, whole-grain, or reduced sodium. For more on what these labels mean, read this article."

3) Soft Drinks:

Why? "The regular versions are packed with sugar and a meal’s worth of calories. And while the diet versions are free of calories, ingredients like “caramel color” and phosphoric acid aren’t doing anything to help your weight-loss and healthy-eating goals."

4) Frozen Meals:

Why? "Sure, they’re convenient and the portions are measured out for you, but they can be filled with calories, fat, and sodium. Avoid any product with more than 500 calories, 10 grams of fat or and more than 500 grams of sodium per serving. And be sure to check the serving size before you dig in. Lots of meals that look like they’re a single serving are actually two."

5) Alcohol:

Why? "Avoid any fruity mixed drinks. They’re full of sugar and calories, and will wreak havoc on your waistline (and your head if you enjoy too many). Choose beer, wine, or spirits instead. Studies have shown that one to two drinks per day may actually reduce risk for chronic diseases like cardiovascular disease and type 2 diabetes. Red wine has antioxidants that have been linked to heart health; beer offers protein, B vitamins, and a bit of soluble fiber."

6) Full-fat Dairy:

Why? "Whole milk, cheese, and yogurt are packed with sugar and fat that you don’t need. When looking for milk, choose skim or 1% versions, or try other nondairy milks like almond and soy milk. Try low-fat cheeses and sour cream. With yogurt, choose brands with less than 5 grams of sugar per serving. Or better yet, buy plain Greek yogurt and sweeten it by adding your own fresh fruit."



Tune in next Thursday for more nutritional tips and maybe even a recipe on Nutrition Thursdays!

Also, check in tomorrow to see my first post on Progress Fridays!