Being an endurance
athlete comes with a number of perks: You spend hours outdoors, enjoy being in
shape and don’t have to skimp on a generous portion of nutritious foods (when
training). The endurance athlete’s diet is not full of restrictions and self-sacrifice.
The training hours requires consuming enough macronutrients to allow them to
replace fuel stores, recover and compete at their best.
Needless to say,
runners should not and cannot afford to consume low carbohydrate diets. Their
bodies require, crave and demand carbs to work and recover effectively.
Carbohydrates are the primary high-energy fuel source that replenishes body
stores of glycogen (energy) and provides vital nutrients and fiber for optimal
health. Fruits, dairy and vegetables are all sources of carbohydrates.
On the flip side not all carbohydrates are created equal and
there is a proper time and portion for endurance athletes to consume them.
Avoid highly process, sugar laden or refined carbohydrates (white bread, pasta,
rice and pastries). Focus on whole grain breads, rice, pasta and consuming
mostly fruits, low fat dairy and vegetables to meet carbohydrates needs.
What’s whole grain? Whole grains contain all three parts of
the kernel (bran, germ and endosperm). Refining removes the bran and the germ,
leaving only the endosperm. Without the bran and germ, about 25% of a
grain’s protein is lost, along with at least seventeen key nutrients. Whole grains are healthier, providing
more protein, more fiber and many important vitamins and minerals endurance
athletes depend on.
Who do you know if it’s whole grain? Flip the grocery item
over. Find the ingredient list- if the words whole grains is the very (I mean
very) first word after the colon then bingo its whole grain. If not, put it
back and try again. Once you find your favorite trustworthy brands shopping is
much easier.
FUEL Fact- the Journal of Nutrition found that eating three servings of whole grains a day helped people reduce their total body fat and abdominal fat. Even a runner can appreciate that!
FUEL Fact- the Journal of Nutrition found that eating three servings of whole grains a day helped people reduce their total body fat and abdominal fat. Even a runner can appreciate that!
Here are 3 whole grains to FUEL your run and life.
Whole-Wheat Pasta Pasta is usually a staple of a
long-distance runner's diet and let’s face it none runners as well. We
Americans love pasta. Whole-wheat pasta offers 3 times more fiber and is just
as delicious. Look for varieties with less than 200 calories and 5 grams of
fiber per serving (the suggested serving not your idea or a serving).
Quinoa An answer to the vegetarian runner’s protein
prayers. It provides some fiber and a good amount of protein (4 grams). Note:
Rinsing quinoa removes any residue and bitter taste. Use it in the place of
rice.
Popcorn When you’re craving pretzels or potato chips...
an apple just isn’t going to do it. Popcorn satisfies a munchies craving and
its whole grain. Look for the individual 100 calorie light versions. Put the
butter lover’s movie style back on the shelf! Or try air popping your own- 6
cups popped is a serving. Yes! Six whole cups!
Rebecca Turner, MS, RD, CSSD, LD is a registered dietitian and certified
sports specialist in dietetics and founder of Runner’s FUEL. Follow her on Facebook and Twitter @RunnersFuel. For more information visit www.runner-fuel.com or email at a runnersfuel@gmail.com. You can also find Rebecca here on SCAN: http://www.scandpg.org/