Eat, Eat, What to Eat

Proper fueling is often a problem for runners. Whether it's a time issue, an allergy issue, or a gut issue, runners have to make the time to figure out what works best for them.

One of the most frequently asked questions I get as a running coach, is "What's the best thing for me to eat?" Problem is there is no "best food" for a runner to eat. There are however, some parameters that runners need to keep in mind when fueling for a run. From that point on, it's up to the runner to figure out (by trial and error) what works best for him/her. I always tell my runners that the training period for a race isn't just physical training, it's also mental and the nutritional training. Use those long runs to test out different foods to see what works best to meet your individual hydration and fueling needs.

Often, a runner will come to me exasperated because his/her runs have felt so fatigued and labored. Many times, after talking through various reasons that might be contributing to the lack-luster runs, improper fueling surfaces as the culprit.

Ongoing good daily nutrition is vital to a runner in training for an endurance race, such as a marathon. On a daily basis, runners need a healthy balance of carbohydrate, protein, and fat.

For a while now, carbohydrates have gotten a bad rap. The rising popularity of low- and no-carb diets has given the general public the impression that carbs are their enemy. Carbs are like anything: In excess they can be bad.

Your body needs carbohydrates to function properly. Carbs provide fuel for the body. They also help regulate the metabolism of protein and fat. If the body does not receive sufficient carbohydrates, it could begin breaking down protein for energy production. Protein can be used as fuel, but it’s not very efficient, and when protein is used as fuel, less is available for its main function—rebuilding and repair. The protein-sparing action of carbohydrates protects the body’s stores of protein.

More important, command central—your brain—needs carbohydrates for proper function. Through the digestion process, carbohydrates are converted to glucose. Glucose is the fuel on which the body functions. Unlike other muscles in the body, the brain can’t store glucose. Instead, it depends on a steady supply of glucose from the blood circulating through the body. Ever feel light-headed during an afternoon workout and then realize you skipped lunch? That light-headed feeling might be the result of low blood sugar, which means you’re low on that steady supply of glucose in the blood flowing to the brain. Not a good feeling. When you eat something, that light-headedness usually subsides.

There are “good carbs” and “bad carbs.” It’s the bad (simple) carbs that give the good (complex) carbs a bad rap. Unfortunately, simple carbs are prevalent in our diet. They are found in convenience foods such as cakes, cookies, crackers, breads, and so on. Foods such these are made with refined/processed grains, which are quickly digested and converted to fat in the body unless activity ensues soon after ingestion.

Complex carbs take longer to digest; therefore, the body has more time to use them as fuel. These include vegetables and whole grains. Complex carbs are also high in fiber, which has many benefits for the body.

Forty-five to 65 percent of your daily calories should come from carbohydrates. That’s about 225 to 325 grams of carbs per day. The USDA recommends a minimum of 130 grams of carbohydrates per day. To get a better idea of how that correlates to portion sizes, MyPlate.gov recommends that adults eat 2.5 cups of vegetables, two cups of fruit, and six ounces of grains every day. When working out intensely or training for a race, your carb intake should be closer to 65 percent. On days when you’re not working out or running, your carb intake should be closer to 45 percent.

When shopping for complex carbohydrate products such as bread or pasta, look for 100 percent whole grain or 100 percent whole wheat. If it’s unclear how much whole grain a food contains, check the nutrition label. Low fiber means more refined (or processed) grains. Also check to make sure the sugar content is low. Then check the ingredients list. The ingredients are listed in order of how much the product contains. “Whole grain” or “whole wheat” should be listed as the first ingredient. If you’re still not sure, buy products that have the highest fiber content per serving (at least three grams or more).

Products that contain 100 percent whole wheat will also contain more protein since the grains have not been refined. Try to find products offering at least eight grams of protein. Whole-grain foods also provide many important vitamins and minerals, such as vitamin E, iron, magnesium, potassium, and phosphorus, just to name a few.

Avoid products made of “enriched flour” or “enriched bleached flour.” That means refined grains have been used. These grains have been stripped of most of their fiber, vitamins, and minerals. “Enriched” sounds good, but it really means that some of the vitamins and minerals have been added back to the flour. Fiber, however, can’t be added back to the flour.

As previously mentioned, raw or cooked vegetables are great sources of complex carbohydrates. Technically, fruits are a simple carbohydrate, but that doesn’t mean they are bad. Whole fruit is full of fiber and is nutrient dense, so while the body may digest it more quickly, whole fruit is a great source of both carbohydrates and fiber. Go light on fruit juice. Even if it’s 100 percent fruit juice, this very concentrated version of the fruit greatly increases the sugar content. Whole fruit (fresh or frozen) is a better choice. Dried fruits are also a great choice. Dairy products such as skim milk and cheese are more good sources of carbohydrates.

Protein is easily one of the most overused supplements. Supplement advertisements have the public believing that protein makes muscle bigger. This is very misleading. Protein doesn’t zoom to your muscles and magically make them grow bigger. Protein does, however, help rebuild and repair muscle fibers. After a hard workout, protein is a necessary ingredient in the muscle-rebuilding process, which makes muscles stronger. Protein is found in muscles, bone, blood, hormones, antibodies, and enzymes. Protein also helps regulate the body’s water balance and transport nutrients, supports brain function, and makes muscles contract. Protein also helps keep the body healthy by fighting off disease. Important for runners, protein helps produce stamina and energy, which can keep fatigue at bay.

Protein is definitely a key ingredient for a strong, healthy body, especially if you’re in training. Research has shown, however, that the body has a limit at which it stops using extra protein. Studies have found that the body maxes out at two grams of protein per kilogram of body weight. If you take more than that, your body voids it, unused, as waste. Only individuals such as bodybuilders doing heavy resistance training need that higher level of two grams per kilogram of body weight. Endurance runners need protein in the range of .8 to 1.5 grams per kilogram of body weight. Sedentary people need only .8 grams per kilogram of body weight.

An average male runner who weighs 175 pounds needs 64 to 119 grams of protein per day. That might still seem like a lot of protein to ingest during a day, but remember that one cup of tuna has almost 40 grams of protein. A cup of black bean soup contains about 12 grams of protein. It doesn't take long to get enough protein just by eating a healthy diet. Vegetarians may have to be a little more diligent in making sure they get the required daily amount of protein.

If you’re eating a well-balanced diet with a variety of fruits, vegetables, lean meats, whole grains, and healthy fats, then you’re probably getting everything that big canister of powdered protein has to offer. So why not go the natural route?

Below are some suggestions for different types of foods to try for before the run, during the run, and after the run. These are only suggestions and by no means is a comprehensive list. 

Before Your Run

90 minutes to 2 hours before running:

Eat 30 to 80 grams of carbs.

• Bagel with peanut or almond butter
• English muffin with peanut butter or almond butter and fruit preserves
• Waffle with peanut butter or almond butter
• Banana sandwich with peanut butter
• Graham crackers with peanut butter or almond butter
• Oatmeal with added nuts and fruit
• One egg on an English muffin
• Hard-boiled egg and toast with preserves
• Dry cereal and fruit (Add milk if dairy doesn’t bother you on the run.)
• Energy bar with sports drink
• Greek or traditional yogurt with fruit and/or granola
• Small container of yogurt and a banana slathered with peanut butter
• Yogurt fruit smoothie

Oatmeal with added dried fruit, walnuts, banana slices, and a dollop
of peanut butter mixed in to thicken up the oatmeal and lessen the "slime."

Toasted English muffins topped with peanut butter and then either
bananas and honey or preserves.

30 to 60 minutes before running:

Eat foods that are quickly and easily digested.

• Animal crackers or Teddy Grahams with water or sports drink
• Sports drink
• Energy bar (Eat bars that are low in fat/protein soon before running.)
• Energy gel
• Fruit (A medium orange is great; choose whole fruit over juice.)
• Small container of traditional yogurt with fruit and/or granola
• Handful of pretzels
• Peanut butter crackers (two or three)
• Fig bar

Greek yogurt (I like the pineapple) with added walnuts
and banana slices.

During Your Run

Typically during a long run, it's recommended that a runner ingest about 100 cals about every 45-60 minutes. The individual prepackaged gels, chews, beans, chomps, etc. each have around 100 calories. The chews and sport beans are great because they can be rationed out, but the entire contents of the chew or bean packet needs to be ingested within that 45-60 mins. Runners often make the mistake eating one packet over the course of the entire run (say like 15 miles). That means they're only getting an extra 100 calories in during that 15 mile run. Not going to be enough.

Keep energy stores topped off during long runs with the following:

• Energy gels, chews, beans
• Sports drink (drink water when washing down an energy gels, chews, or beans)
• Gummy bears or jelly beans
• Tootsie Rolls
• Pretzels
• Energy bars (low-fat, low-protein varieties)
• Fig bars
• Gingersnaps
• Rice Krispie treats
• Bagel

A few examples of pre-packaged "during-the-run" fuel. Remember,
other foods like pretzels, ginger snaps, and fig bars work
great too!

After Your Run

Refueling within 30 minutes after running is vital for providing your body with the energy required to begin rebuilding. Select foods that provide a four-to-one ratio of carbs to protein (about 40 to 80 grams of carbs and 10 to 20 grams of protein).

• Eight ounces skim or low-fat chocolate milk (Note: Alternative milk products such as soy, almond, etc. can be used, but check the label, many do not have the same ratio of carbs to protein as dairy milk. Some alternative milk products have versions with extra protein added that may be a better choice, but still read the label to be sure that what you're purchasing is what you want.)
• Peanut butter and jelly sandwich and skim milk
• Bagel with peanut butter, almond butter, or Nutella
• Whole-wheat crackers and peanut or almond butter
• Brown rice pudding and a banana
• Bowl of cereal and milk
• Turkey sandwich
• Hard-boiled egg, toast, and fruit or juice
• Peanut butter and banana sandwich
• Fruit and yogurt smoothie
• Fruit smoothie with protein powder
• Energy bar and sports drink
• Trail mix

Chocolate fruit smoothie with 1% chocolate milk, Greek yogurt,
and fresh fruit like strawberries and/or bananas, and ice. Frozen
fruit works great too and then you don't have to add ice!

Moderation. Is It That Simple?

The other day while having my morning cup a Joe, I ran across the best article I've read in a long time on the issue of diet. The headline read "Low-Fat or Low-Carb? Which Diet is Better?" (by Laura Casey of Contra Costa Times as featured in The News & Record, April 11, 2011). The article supported what I've basically believed for many years and had reinforced with my 100hrs of nutrition classes as a part of my schooling at NPIT and ACSM certification. Fats and Carbs....you need them both.

Americans are so funny when it comes to diet. Common sense is usually the last factor to come into play. We're always looking for the quick fix. The first "fix" came in the late 70s when Nathan Pritikin wrote The Pritikin Program for Diet and Fitness." All of the sudden fat was bad and carbs were the "in thing." Then the 90s brought the Atkins Diet craze which basically had everyone doing the exact opposite of the Pritikin diet. Now suddenly carbs were the enemy. (Makes you wonder if you should avoid any diet created by someone with a name ending in "kin." Don't worry there's no RunnerDudekin Diet in the works.)

The problem is that both diets do help you lose weight, but the question I always had was, "why go to such extremes?" Why do we always go to the extreme to find a solution to losing weight? I guess maybe it sells better? The article I was reading really hit the nail on the head by conveying that "...many diet experts, including local doctors, reel over the low-fat verses low-carb dieting discussion. It misses the point, they say. Americans, 60% of whom are overweight or obese, need to eat less and lower the amount of sugar in their diets, through reducing carbs and sweets. They need to eat real food, not overly processed, sugar-added treats. And they need to think about what they're eating instead of mindlessly consuming whatever tastes good."

Now, I think there's a lot that impacts that "mindlessly consuming whatever tastes good." Our hectic busy lives often dictate what we eat. Quick-n-easy often overrides cooking "real" foods at home. When families more-than-not have both parents working, preparing healthy meals can be a real challenge. I'm not making excuses, but being the parent of 3 kids and having a wife that works as well, I can attest to that challenge, not to mention the added expense of eating healthy. When it comes down to having just a few bucks left in your pocket to feed a family of five for dinner, 3 boxes of $.49 mac-n-cheese will be the choice more than not. Believe me, I've been there. Just pull-up to any fast food drive-thru menu. Check the price of that healthy grilled chicken sandwich and side salad and compare it to the cost of the regular cheese burger. And you wonder why so many low-income individuals eat unhealthy. Again, not making excuses, but just pointing out the obvious. But, I digress...back to going to extremes to lose weight.

The fact is that your body needs fat, carbs, and protein. Each plays an important role in keeping you healthy. The daily recommended allowance (DRA) of each is as follows
Carbohydrates = 45%-65% of your total caloric intake
Protein = 10%-35% of your total caloric intake
Fats = 20%-35% of your total caloric intake

Carbohydrates are your basic fuel system. They also play a part in helping regulate protein and fat metabolism. Continuous intake of carbs as well as the stored carbs (glycogen) is vital to proper functioning of your nervous system. Protein is key to tissue building and repair, a strong immune system, and it plays a role in your body's metabolism, and water-balance system. Fat can be used by the body as fuel for energy production. Fats aid in the digestion process and help transport fat-soluble vitamins important to the body, just to name a few of it's important roles.

Too much of a good thing can actually be bad. During the Atkins Diet craze researchers began to realize the effects of consuming too much protein. Your body only needs a certain amount of protein. Ingesting more will not make you have bigger muscles or make you stronger or leaner. Actually, when you consume more than you need, your body will deaminate the excess protein. That means is removes the nitrogen from the excess protein. That excess nitrogen puts a huge burden on your kidneys as they work overtime trying to get rid of it. Also, just like carbs, that excess protein has to go somewhere. Yep, similar to carbs, the protein that's not used is either stored as fat or used as energy. So if you're a sedentary person, the extra protein and/or carbs can cause you to pack on additional body fat.

Society seems to need an extreme method to latch on to to help modify their weight instead of looking at a more sensible approach (i.e., follow the guidelines and eat in moderation). For most Americans, if they make a concerted effort to reduce portion size as well as cut back on the amount of sugar and refined foods they're eating, they'd probably be very surprised to find the scales with a little lighter reading the next time they hop on them.

When I was a youngster, a meal at McDonald's consisted of a hamburger, fries and a soda. Actually that's all they had to offer. A little later they added the fish sandwich, but basically that was it. Oh yeah and the size of those burgers back then were the size that's in the kid's meal today. So 35 years ago an adult was basically eating one regular hamburger, a small fry, and a small soda. Still not all that healthy, but a lot better for you than the 1/2-pound Angus burger, large fries, and 32oz soda that many adults pickup today. Just the soda alone will eat up many of your daily calories. Did you know that the American Dietetic Association recommends that calories from sugar not exceed more than 10% of your total calories? One 12oz can of regular Coke exceeds that. Count up the number of regular soft drinks you consume each day? Then factor in your activity level? Guess where those calories are going if they're not quickly used after consumption

Almost all diets that impose strict limitations have an initially high success rate but then over time, individuals on those diets tend to gain back the weight. Why? It's hard to live a life of "I can't have that." Why not have a diet where you eat carbs, fats, and proteins, but in moderation?

So, now you know I'm big on "moderation." I'm also big on "education." Just like anything, there is a good side and a bad side. Same thing occurs with carbs, fats, and protein. This article would be 100 pages long if I shared the good and bad of each macronutrient, so make a point of reading up on each. Basically stay away from refined grains and sugary processed foods and look for whole grains and high-fiber foods. Steer clear of trans fats, try not have more than 10% of your fat calories come from saturated fats and comprise the bulk of your fat intake with healthier fats (mono- and poly-unsaturated as well as omega 3s). Explore a variety of both plant (legumes, soy, quinoa, nuts, etc.) and lean meats for protein sources. Food preparation also plays a huge role. Try baking, boiling, broiling, or grilling more than frying. Be careful with the types and amounts of condiments you use on your foods. You don't have to do without, but be a little choosier about what you put on that turkey sub or salad.

Enjoy eating. Just eat in moderation. I know that's easier said than done. I was an overweight child through middle school and lost a little over 40 lbs before going to high school. Once a "fat kid" always a "fat kid", in your head at least. Like I said, it's a life chage, not a quick fix. Make common sense choices. Get active. Start slow. Maybe just start by switching to whole grain bread, then leaving off the fries, then swapping the Coke for a Diet Coke and then maybe eventually to water. Add a 15-20 minute brisk walk to your regimen each day. Then make it 20-30. Then maybe try running. Make whatever you do a habit. Aim for losing weight over time. Quick weight loss almost never remains lost. Decreasing your total weekly caloric intake by 3500 calories (or 500 calories per day) will help you to lose 1lb a week. Just think in 5 weeks with little effort, you may be 5lbs lighter.  Whatever you do, start today. There's no better time!

Guest Runner Chef: Johnny Vaccaro

One of my favorite healthy food and cooking websites is Johnny Vaccaro's Running the Kitchen. Johnny's own words best describe the website's purpose, "I believe in eating healthy and staying active. My goal is to keep you motivated and perform your best in the kitchen, on your runs and workouts, and in all other aspects of your life." Johnny's culinary creations are healthy, innovative, full of good stuff and fun to make.

I contacted Johnny a little while ago to see if he'd "cook-up" something special for the RunnerDude's Blog. He was awesome and said yes. Johnny asked me what ingredients I'd like for him to use and I suggested something with Quinoa. It's a great source of protein and it's really easy to fix, but so few people know about it. I also wanted the dish to be a great pre-run fuel source or post-run refueling source. Johnny came up with a great creation he calls Warm Cinnamon Pecan Quinoa. Check it out below.

Be sure to visit Running the Kitchen for all of Johnny's other great recipes! Also check out the Running the Kitchen Facebook page.

Thanks Johnny!

Post-Run Snack Shopping List

Probably the most important thing a runner can do after a run is refuel. Many times, other commitments, the family and kids waiting, not feeling hungry, or just being plain tired, prevents runners from taking that post-run step of replacing the carbs they've burned on the run as well as ingesting some protein to aid in a quick recovery.

A runner can burn close to 1000 calories on a 10-miler. That's a lot of calories. It's important to replace what was lost as soon as possible. Ever fall a sleep right after a long hard run? The nap may have felt good, but did you feel sluggish the rest of the day? The next day? That was probably due to your muscles not having been refueled after your hard run. It's kind of like driving your car past the oil-change date. It starts to run a little rough. Even if you don't feel like eating, it's best to at least down a sports drink soon after the run so you're at least replacing some of the lost carbs.

A good rule of thumb is to eat a 4:1 ratio of carbs to protein within 45 minutes of finishing a run. Most research says this ratio consumed shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Nonfat or lowfat chocolate milk actually has this 4:1 ratio and makes a great post run recovery snack. Don't worry too much about having exactly the 4:1 ratio. The most important thing to take from this is that for a post-run snack, you need to consume more carbs than protein. Too much protein can slow rehydration and glycogen replenishment.

How much should you eat? Not a lot. Your snack only needs to be about 220-440 calories (200-400 calories [50-100 grams] coming from carbs and 20-40 calories [5-10 grams] coming from protein.) If you've finished an easy short run or a laidback long run, then go with a lighter snack. If it's been a hard quick speed workout or a hard long run, then go with a more substantial snack. After an endurance race such as a marathon, it's a great idea to repeat this snack combo every couple of hours to keep a constant refueling supply to your muscles hard at work repairing themselves. Remember the you're not adding calories on top of your regular caloric intake that will just sit there and turn to fat. You're replacing the calories you used as fuel on your run.

So besides chocolate milk, what are some other foods to have handy for a post run snack? Listed below are just a few of the foods to include on your post-run food grocery shopping list.

Post-Run Snack Shopping List

Fruits—Fruits are a great source of simple carbs. Yep, that's right, simple carbs. Usually when you think of simple carbs you think of the bad carbs like white bread and doughnuts. Fruit contains the simple sugar fructose which is a simple sugar, but fruits are also packed with lots of fiber and they're also nutrient dense with lots of important vitamins and minerals. Fruit makes a great post run snack because the simple sugar it contains is digested quickly and can quickly be converted to energy your muscles need in order to repair themselves after your run. Here are just a few of the great fruits you may want to include on your shopping list.

apples (fiber, vitamin C, antioxidants)

bananas (potassium, fiber, vitamins C and B6)

blueberries (vitamins C and K, fiber)

cherries (vitamin C, fiber, potassium)

cantaloupe (vitamins A and C, potassium)

figs (fiber, iron, calcium, potassium)

raisins (potassium, fiber)

Vegetables—Vegetables are a great source of complex carbs and other nutrients. Listed below are just a few of the many great vegetables to consider for your post-run eating.

beans (i.e., kidney, pinto, garbanzo, edamame, etc.) (protein, fiber, potassium, iron)

carrots (vitamins A and K, potassium, lutein, beta-carotene)

broccoli (vitamins C, K, A, B6; fiber; potassium)

celery (vitamins K and C, fiber, potassium)

corn (fiber, potassium, vitamin C)

leafy greens (i.e., romaine, Swiss chard, kale, spinach, mustard greens, etc.) (vitamins A and K, fiber, antioxidants)

butternut squash (vitamins A, C, E; fiber; potassium)

summer squash and zucchini (vitamins C and B6, potassium, fiber)

sweet potatoes (vitamins A and C, fiber, potassium, beta-carotene)

tomatoes (vitamins A, C, K; potassium, lycopene)

Grains—Whether it's bread or pasta, look for 100% whole grain or 100% whole wheat. If it's not clear how much whole grain is used, check the nutrition label. Low fiber means more processed/refined grains have been used. Also check to make sure the sugars content is low. Then check the ingredients list. The ingredients are listed in order by how much is contained in the product. So, whole grain or whole wheat should be listed as the first ingredient. Sometimes it's hard to find 100% whole grain or 100% whole wheat products. If that's the case, buy products that have the the highest fiber content per serving (3 grams or more). 100% whole wheat products will also have more protein since the grains have not been processed or refined. Avoid products where the first ingredients listed are "enriched flour" or "enriched bleached flour."

100% whole wheat pita

100% whole wheat tortilla

100% whole wheat crackers

100% whole wheat bagels

100% whole wheat English muffins

whole-grain cereal (cold or hot)

pretzels (choose the whole grain variety that's baked not fried; Check the label. Some of the flavored varieties contain extra fat and calories)

100% whole-wheat or whole-grain pasta

Oatmeal (steel-cut is probably the most healthful, but the quick-cooking and instant varieties are good too. Be sure to check the fat and sodium content of the instant varieties.)

Quinoa (Besides soybeans, quinoa is the only other plant that's a complete protein. It's tasty and has the texture of pasta. It cooks quickly and can be used as replacement in many pasta dishes as well as being prepared as a hot breakfast cereal.)

Dairy—Dairy products are an excellent source of calcium which is needed for strong bones, but most people are unaware that calcium is also a key ingredient in the energy production process for muscle contraction. Just be sure to select the low-fat or no-fat varieties. Milk is also fortified with vitamin D which helps build a strong immune system.

skim milk

part-skim mozzarella string cheese

1% or fat-free cottage cheese

low-fat or fat-free yogurt

low-fat or fat-free Greek yogurt (contains twice the protein of traditional yogurt)

low-fat chocolate milk (has the perfect 4:1 ratio of carbs to protein)

Meat, Fish, Eggs and Meat Substitutes—Meat, fish, eggs, and meat substitutes are great sources of complete proteins. Fish containing Omega-3s (healthful polyunsaturated fats) help improve cardiovascular health and can help reduce blood pressure. Lean meats and poultry are also high in iron, B12, zinc, and phosphorus. It's no longer taboo to eat eggs. Research has shown that they're not the bad health culprit as once thought. Eating an egg a day is fine. Eggs are high in protein, iron, B12 and folate.

turkey breast

chicken breast

lean cuts of red meat

deli-sliced turkey, ham, roast beef (Watch out for high levels of sodium and fat. Not all deli meats are equal. Some are made with lesser quality and higher-fat meats. A good trick is to have it lean deli meats shaved or sliced very thin. That way you can pile it on your sandwich and it looks like more than the same serving size of a thicker cut.)

ground turkey or chicken (make sure it's lean white meat)

tuna (select varieties packed in water; the new pouches are great!)

salmon (select varieties packed in water; the new pouches are great!)

veggie patties (there are a wide variety of veggie burgers and black bean burgers as well as soybean-based chicken flavored patties in the frozen foods section that are low in fat, high in protein, quick to cook, and pretty tasty.)

eggs and egg substitutes (the yolk contains the fat including the omega-3s as well as vitamins A, B12, and E. Because the yolk contains the fat it contains about 3/4 of the egg's calories. The egg white contains more than half of the protein, iron, and selenium.)

Nuts and Nut Butters—Nuts are a great source of protein, vitamin E, folate, and magnesium. They also provide a small amount of fiber and iron. They're a great source of heart-healthy fats (mono- and polyunsaturated). Keep the serving size small (about 1 oz). Be sure to eat the raw or toasted varieties that contain no additional oils or salt.

almonds (great source of Vitamin E)

walnuts (contains more omega-3s than any other nut)

peanuts (1 oz packs 8 grams of protein)

peanut butter

almond butter

Miscellaneous

tomato-based pasta sauce (tomato-based sauces provide potassium; vitamins A, C, and K; and antioxidants. Meat varieties will provide some protein too. Select sauces with less than 700mg of sodium per 1/2-cup)

hummus (made with chickpeas and tahini [sesame paste], and is a great source of protein and calcium)

guacamole (avocados are a good source of potassium, vitamin E, heart-healthy unsaturated fats, and folate)

trail mix (skip the candied variety; focus on ones mainly consisting of dried fruit, granola, and nuts.)

dark chocolate (choose varieties that are made of 70% cocoa or higher. Keep the serving size small. One square of a 70% Dark Chocolate Lindt Bar and 1 oz of almonds make a great snack)

energy bars (be careful. Some are loaded with fat. Select ones with 6 grams or less of fat, 200 calories or less, 25-30 grams of carbs, and 5-10 grams of protein.)

sports drink (for post-run refueling be sure to select varieties that are not low in carbs.)

There are hundreds of different combinations for snacks using the foods listed above. Here's just a few.

Post-Run Snack Ideas:

English muffin with peanut or almond butter

apple slices and a mozzarella cheese stick

apple slices and peanut or almond butter

apple, pear, or peach slices with low-fat cottage cheese

baby carrots with peanut butter or hummus

leftover chili makes a great post-run snack

wheat crackers with hummus

wheat crackers with tuna salad (made with lowfat mayo)

turkey wrap (lean turkey wrapped in a tortilla)

pita bread with hummus

pita or tortilla with tuna

pasta with meat sauce

pasta with tuna

scrambled egg and 100% whole wheat bread sandwich

sports drink and a mozzarella cheese stick

So, stock your cupboard and your fridge, train hard, and don't forget to refuel. You're tired muscles will thank you for it!

Fuel Your Engine With Quality Foods and Keep Fatigue at Bay

Yesterday, I posted somewhat of a check list to help you determine the possible source(s) of your running or training fatigue—overtraining, improper hydration, lack of sleep, low iron levels, lack of post-run refueling. Good nutrition for everyday running as well as during your training can also play an important part in keeping fatigue at bay.

USDA National guidelines specify that your daily caloric intake should consist of 45-65% carbs, 20-35% fat and 10-35% protein. The trick is making sure that those percentages consist of the right types of carbs, fats, and protein.

The fad diets of the late 90's and early 2000's had us all believing that carbs were our worst enemy. Fact is your body runs on carbs. Without carbs your brain couldn't function properly. As with most things, however, there's a good side and bad side to carbs. Unfortunately most Americans consume far too many of the bad or simple carbs (refined and processed grains and sugar). Cakes, doughnuts, pastries, white bread, candy, yada, yada, yada. More than likely if it's packaged and the first ingredient is sugar, it's not going to be good for you. There are several reasons these foods are bad. First simple carbs usually have a high GI (glycemic index) and can spike your blood sugar levels. You'll have that burst of energy and then soon after crash. Not only will it leave you feeling tired and fatigued, you'll soon feel hungry again and you'll be grabbing for something else to eat. Also, unless you're going to be active soon after eating those simple carbs, those calories will more than likely not be burned and will turn into fat. Foods consisting of simple carbs also often pack a double-whammy of being loaded with saturated fat or even trans fats both of which can lead to high cholesterol. Increased fat and a sedentary lifestyle can lead to obesity and for some to Type 2 diabetes. See a vicious cycle here?

The good or complex carbs that are found in whole grain foods take longer for your body to process. Because it takes longer, it leaves you more satisfied and it also allows your body to make use of those calories as energy. Foods high in complex carbs tend not to be loaded with extra sugar and/or fat. Being active is also important even if you're eating complex carbs. If you're sedentary, even those good carbs can turn to fat. But if you're active, those carbs will be the fuel to sustain that active lifestyle.

Simple carbs aren't all bad. If you need a little pick-me-up, the sugar fructose, found in fruits, vegetables, and honey can provide an immediate source of energy. This type of simple carb is much better for you than that candy bar, because the fruits and veggies also are nutrient dense. So along with that fructose, you're also getting a lot of vitamins and minerals as well as fiber. Speaking of fiber, eating a diet rich in fiber will help decrease your chance of colon cancer as well as help keep you "regular." A "clean" system will also help keep you from feeling sluggish. Who wants to run with an extra "load" anyway?

A diet high in fatty foods can also make you feel sluggish. That's why it's not recommended to eat much fat before a run...it can literally slow you down. Just like with carbs, there are "good guys" and "bad guys" for fats. Good fats are comprised of the liquid or soft monounsaturated and polyunsaturated fats and Omega 3 fatty acids. These types of fats play an important role in your overall good health. Monounsaturated fats include olive oil, canola oil, peanut oil, avocados, nuts, seeds. Polyunsaturated fats include vegetable oils (i.e., safflower, corn, sunflower, soy and cottonseed oils), nuts, and a variety of seeds. Omega 3 fatty acids are found in foods such as salmon, mackerel, herring, flaxseeds, flax oil, and walnuts.

Saturated fats and trans fats are the bad guys. Both of these types of fats increase the amount of cholesterol in your blood and a high level of cholesterol in your blood is associated with increased risk of coronary heart disease. Saturated fats are found in animal products (i.e., meat, poultry, seafood, eggs, dairy products, lard, butter), and coconut, palm and other tropical oils. Trans fats need to be avoided altogether. Now your body actually does need some saturated fat. Choosing leaner cuts of meat, turkey, and chicken will help keep the amount of saturated fat to a minimum. As a rule of thumb, try to limit your daily intake of saturated fats to about 7% of your total daily calories.

Trans fats include partially hydrogenated vegetable oils, commercial baked goods (i.e., crackers, cakes, cookies), fried foods (i.e., doughnuts, French fries), shortening, many types of margarine. Your daily intake of trans fats should be less than 1% (preferably 0%!). The remaining fat in your diet should come from sources of monounsaturated and polyunsaturated fats.

Protein is important because it provides the amino acids needed for building and maintaining your body tissue. There are 20 amino acids. Eleven of these amino acids (dispensable) can be made by the body. Nine of them however (indispensable amino acids), come from a variety of food sources. Foods that are high quality or complete protein sources have all nine of the indispensable amino acids. Animal food sources are complete proteins. Soy and quinoa (pronounced keen-wa)are the only plant food sources containing complete proteins. Other plant food sources are considered incomplete proteins because they are missing one or more of the indispensable amino acids. Combining plant food sources can create a complete protein such as combining beans and rice or peanut butter and bread.

Food really is the fuel on which our bodies run. If you're putting in premium food, then your engine will purr like a kitten. Put in the low-grade stuff and you're engine might just stall. Making sure you fuel your body throughout the day is key as well. Many people skip breakfast or eat very little for breakfast and then wonder why they poop out before lunch. Breakfast truly is the most important meal of the day. It's your first fueling.

Eating 5 or 6 mini-meals is a great way to provide the energy you need throughout the day. Think about it. You skip breakfast and so you're starving by lunch. If you skimp on lunch, then you're more than likely going to stop by the convenient store on the way home and load up on simple carbs (which won't satisfy you). So by dinner time you're so ravenous that you lose all control and before you know it you've eaten dinner plus that half gallon of Rocky Road!

If you eat each meal (breakfast, lunch, and dinner) and have a midmorning, midafternoon, and post dinner snack, you'll keep that engine (your metabolism) firing all day long which actually will have you burning more calories. Lowfat traditional or Greek yogurt, peanut butter on whole wheat bread, a handful of almonds, fruit, raw veggies, granola bars...all of these make great snacks. Now, keep in mind that eating more frequently doesn't mean eating more calories. You're still eating the same amount of calories, just spread out over smaller meals throughout the entire day.

The Protein Myth: More Is Not Better

If you go into any supplement shop you'll see protein this and protein that! If you pick up any muscle or fitness magazine, you'll find ads pitching products loaded with protein that promise to build bigger and stronger muscle. Hate to burst their bubble—protein's good, but not that good.

Protein is vital to life. It provides the amino acids needed for building and maintaining your body tissue. There are 20 amino acids. Eleven of these amino acids (dispensable) can be made by the body. Nine of them however (indispensable amino acids), come from a variety of food sources. Foods that are high quality or complete protein sources have all nine of the indispensable amino acids. Animal food sources are complete proteins. Soy is the only plant food source containing complete proteins. Other plant food sources are considered incomplete proteins because they are missing one or more of the indispensable amino acids. Combining plant food sources can create a complete protein such as combining beans and rice or peanut butter and bread.

So, now that you know all about where protein comes from, what do they do for the body? Protein makes up the bulk of muscles, internal organs, brain, nerves, skin, hair, and nails. Protein is also a part regulating substances like enzymes, hormones, and blood plasma. In addition to protein playing a part in tissue building, it also helps regulate energy, water balance, metabolism and the immune system. So, bottom line...protein is important. The question is how much do you need? Will more be better for you?

Well in the case of protein, more is not better. Basically if you are a sedentary person, you only need about .8g of protein per kilogram of body weight per day. If you are an endurance runner you'll need about .8-1.5g of protein per kilogram of body weight per day. If you are a resistance trainer, you'll need 1.5-2g of protein per kilogram of body weight per day. So if you weigh 150 pounds that's equivalent to ~68kg. If you're a sedentary person at that weight, you'll need 54g of protein per day. If you're an endurance runner at that weight and in heavy training for a marathon you might need the higher end of the .8-1.5g. So you'd need ~102g of protein per day. If you're a heavy resistance trainer you might need the higher end of the 1.5-2g. So you'd need ~136 of protein per day.

This may sound like a lot of protein, but remember you're getting most of this throughout the day from the foods you are eating. That's why supplements may not even be needed. For example, 3oz of white-meat chicken breast contains 26.7 g of protein. 3 oz. of Tuna (canned in water) has 21.7 grams of protein. 2 scrambled eggs have 13.6 grams of protein. So if you had these three food items for breakfast, lunch and dinner you've already eaten 62g of protein. This isn't even counting if you drank milk (8g for 1cup) with your eggs, had Greek yogurt for a mid-morning snack (15g for 8oz), had bread with your tuna to make a sandwich (10g for 2 slices of whole grain bread). Now you're at 95g of protein. And what about the almonds you had for your afternoon snack (6g for 1oz), the corn you ate with your chicken (2g) and the lowfat chips you had with your tuna sandwich (2g)? Now you're at 105 grams of protein! Guess what? If you're an endurance runner in training for a marathon, you've just reached and surpassed your 102 grams of protein for the day without any supplements.

Research has shown that going beyond the 2g of protein per kilogram of body weight per day has no benefits. Once the body has received it's dietary requirement of protein, any extra protein is deaminated (the nitrogen is removed) and what's left is either stored as fat or used as energy. Protein does not build muscle. Only exercise with the required amount of protein will build muscle. Excess protein can also cause kidney problems because it puts extra work on them in trying to get rid of the excess nitrogen.

As a runner it's more crucial to replace the glycogen supplys with simple carbs shortly after an intense workout rather than load up on protein. Protein may help speed up recovery but you only need a small amount. A good rule of thumb is 4:1 (4 grams of carbs to every 1 gram of protein) some studies say a 7:1 ratio is good too. Taking in too much protein after an intense run can actually slow down the absorption of the water with which you're trying to rehydrate your body.

I'm not bashing protein drinks, shakes, or powders. Just be sure however that when you're using them, that you're not exceeding the .8, 1.5, or 2g per kilogram of body weight per day rule depending on your activity level as well as what you're already getting from regular diet.

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Vegetarian Chili That Any Runner Will Love

Earlier this month I featured a recipe for Turkey Macaroni. Gabby (one of RunnerDude's Blog's readers) emailed me with her tweaked vegetarian chili recipe that also uses macaroni. It's really simple and easy to make with a crock pot. Her teenage brother who shuns vegetarian dishes because "they're bland and never filling" absolutely loves this and is full after one bowl! Gabby says it's in the beans. She admits the list of ingredients is long, but she says the final product is worth it. The dish will feed an entire family with plenty of leftovers. It tastes better the next day and is full of protein and carbs, perfect to eat after a long run or hard track workout.

Gabby's Vegetarian Chili

Ingredients: • 2 cans (28 oz) diced tomatoes
• 4 cups (roughly 2 cans) reduced sodium vegetable broth
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (15 oz) white beans, rinsed and drained
• 1 can (15 oz) red kidney beans, rinsed and drained
• 1 cup chopped onion
• 1 green bell pepper
• 2 cloves of minced garlic (I use a tbsp of garlic powder)

• 1 tbsp (or whole) minced jalapeno, fresh or from a can
• 1 packet of chili seasoning (also works with a packet of taco or burrito seasoning, had to improvise a couple of times when I ran out of chili seasoning and it comes out great!)
• 2 tbsp of Mexican oregano
• 2 tbsp of ground cumin
• 4 to 5 dashes of hot sauce (optional)
• half a pound of macaroni pasta (or 1/3 cup of couscous)
• 1/3 cup chopped cilantro
• 1/2 cup shredded Jack cheese (optional)
• salt and pepper to taste

Directions:

In a slow cooker combine all ingredients except pasta. Cover and cook on Low for 6 to 8 hours or High for 3 to 4 hours. 10 minutes before severing add the macaroni pasta. Cook pasta until desired texture. Just before serving top off with cheese and cilantro. Makes a lot.

Gabby's training for the Nike Women's Marathon (October, 2009) and raising funds for the Leukemia & Lymphoma Society! I'm sure she'd love your support. Check out her fundraising website for more details on the event and how you can make a donation. You can also visit her blog for the latest training update!

The Runner's Palate: July Recipe

This month's Runner's Palate recipe is a follow-up on The Power of Protein! post I did a few days ago. The featured recipe—Turkey Macaroni—packs a whopping 34g of protein per serving and it's low in fat (4.5g) and calories (300). This recipe is super-easy to make and it's from my favorite cook book—Fix-It and Forget-It Lightly. My kids gobble this up!

Turkey Macaroni
Ingredients:

1 tsp. vegetable oil (I use olive or canola)

1½ lbs. 99% fat-free ground turkey

2 10¾-oz. cans condensed low-sodium tomato soup, undiluted

16-oz. can corn, drained

½ cup onions, chopped

4-oz. can sliced mushrooms, drained

2 Tbsp. ketchup

1 Tbsp. prepared mustard

¼ tsp. black pepper

¼ tsp. garlic powder

2 cups dry macaroni, cooked and drained

Directions:

1. Heat oil in medium skillet. Brown turkey. Drain

2. Combine all ingredients except the macaroni in a 5-quart slow cooker. Stir to blend. Cover.

3. Cook on high 3-4 hours or on low 4-6 hours. Stir in cooked and drained macaroni 15 minutes before serving.

Variations:
1. Vegetarian? Substitute the ground turkey with vegetarian meat crumbles that are made from textured vegetable protein. There are several brands available such as Morningstar Farms® Meal Starters™ Grillers™ Recipe Crumbles™, Bocca Ground Burger, and Lightlife Smart Menu Crumbles.
2. To make this an even heartier meal, use whole-wheat or whole-grain pasta like Mueller's Whole-Grain Pasta. Barilla Plus is also a good choice. It has extra protein, ALA omega-3, and almost twice the fiber of traditional pasta.

3. Make it fun. You don't have to use macaroni pasta. Use rotini, penne, bowtie, shells, or what ever strikes your fancy or will entice your kids, if you have them.

4. On a gluten-free diet? Try using Barkat Macaroni Gluten-Free Pasta! You can find an entire array of gluten-free products at GlutenFreeMall.com.

The Power of Protein!

As a runner you probably hear a lot about the importance of carbohydrates, especially complex carbohydrates for a good energy source. Protein is another essential that plays an important role for runners, but it's often overlooked. Protein is found in muscles, bone, blood, hormones, antibodies, and enzymes. Protein helps build and repair body tissues. Protein also helps regulate the water balance in the body, helps transport nutrients, is used in brain function, and helps make muscles contract. Protein also helps keep the body healthy by fighting off diseases. Important for runners, protein helps produce stamina and energy which can keep fatigue at bay.

Where do proteins come from? Well there are two kinds of protein—complete and incomplete. Complete proteins such as beef, chicken, fish, eggs, milk (just about animal food source) contain all of the essential amino acids. Incomplete proteins come from food sources that do not have all of the essential amino acids—vegetables, fruits, grains, seeds and nuts. Vegetarians can get complete proteins from their foods by combining various incomplete proteins.

Complete Proteins Include:

chicken breast

turkey breast
egg (whole and the whites)

egg substitutes

fish (flounder, tuna, salmon, trout, cod, halibut, haddock, etc.)

steaks (round, sirloin, flank)

roast beef (the lean deli variety)

ground round or sirloin (buy the leanest available and/or drain the fat after cooking)

Canadian bacon

ham (trim fat)

pork tenderloin (trim fat)

pork chop (trim fat)

cheese (choose the 2% milk fat, lowfat or nonfat varieties)

cottage cheese (lowfat or nonfat)

milk (2% or skim)

yogurt (lowfat or nonfat; )

Incomplete Proteins Include:

grains (barley, oats, rice, etc.)

corn meal
pasta

whole grain breads

beans

lentils

soy products

seeds (sesame, sunflower)

nuts (walnuts, peanuts, cashews)
green leafy veggies
broccoli
peas

The recommended daily allowance of protein is 0.8 grams of protein for every 1 kilogram body weight. To calculate your daily protein needs multiply your body weight in kilograms by 0.8-1.8 g/kg. (To convert your weight from pounds to kilograms, multiply your weight in pounds by 2.2) There's a lot of debate over what's the exact number between 0.8 and 1.8 to multiply by to determine your daily allowance. What I could gleam from the debate was that basically if you're a sedentary person you'll probably multiply by 0.8. The average active person would probably multiply by 1-1.2 and if you're exercising at intense levels for long periods of time, then you'd probably multiply by 1.2-1.8. Most of the sources agreed that you didn't need to go over the 1.8 unless you were a super competitive bodybuilder.

Protein is a key ingredient in recovery for runners. Most research says that a 4:1 ratio of carbs to protein shortly after a workout is optimal in speeding-up recovery and getting your tired, broken-down muscles the nourishment they need to rebuild and repair. Nonfat or lowfat chocolate milk actually has this 4:1 ratio and makes a great post run recovery snack. Be careful to keep the protein to 4:1 ratio after a run because too much protein can slow rehydration and glycogen replenishment.

There are lots of "canned" varieties of protein available at your local grocery store, gym, or vitamin/supplement shop. Some brands are made from soy others made from whey. As always there's some debate over which is better for you. Some research shows that 100% whey protein may be better for muscle growth and repair, but soy is still an excellent source of protein especially if you're a vegetarian or lactose intolerant.

The bigger thing to consider than whether you use should buy whey or soy is what else has been added to the one you are buying. Be sure to check the ingredients. Some varieties really pack in the sugar and fat. Find a brand that has the amount of protein you're seeking, but also is low in sugar and fat (especially saturated fat). I've used several brands and found a few that I prefer. Pure Protein made by Worldwide Sport Nutritional Supplements, Inc. is good and contains 23g of protein per serving, only 2 grams of fat and only 1 gram of sugar. The sodium content is pretty low as well. Body Fortress 100% Whey Protein is also good, containing 23g of protein per serving, 1.5g of fat and only 2g of sugar. Body Fortress also makes Super Advanced Whey Protein which contains 26g of protein (the 52g on the bottle refers to a double serving), 2g of fat, and 3g of sugar.

Muscle maintenance is crucial to endurance athletes who depend on muscle mass to train for long distance events, so be sure you're eating your daily required needs of protein as well as using protein in the right proportions for recovery after your workouts.

It's All Greek to Me!

Looking for a good source of protein for breakfast to keep you satisfied or for that post workout refueling snack? There are lots of options, but one protein source that I've found very satisfying any time of the day is Greek yogurt. In Greece it's called yiaourti. Long before refrigeration, the Greeks discovered that if you drained the liquid from yogurt it kept longer. A straining process is used leaving an extra creamy protein-rich yogurt. In fact Greek yogurt has about twice the protein of regular yogurt. Because the liquid (whey) is strained, Greek yogurt has a higher milk fat content (~5-9%) compared to that of whole-milk regular yogurt (~3.5%). Luckily there are 2% and 0% fat versions of Greek yogurt on the market.

There are several brands of Greek yogurt on the market. You should definitely be able to find it in specialty markets like Whole Foods, Trader Joe's, Earth Fare, and The Fresh Market but check your local grocery store too. That's where I buy mine. Try out several brands and pick your favorite. I prefer Oikos by Stoneyfield Farms. Oikos has 0% fat and comes in two sizes—a large tub (16oz.) and an individual serving size (5.3oz.). The large-size tubs come in two flavors—vanilla and plain. The smaller size comes in plain, vanilla, honey, and blueberry. The smaller cups have just 90 calories, twice the protein of regular yogurt, and less carbohydrates.

I discovered Greek yogurt about a year ago and have been using it ever since. I had read an article about how you could use Greek yogurt as a substitute for sour cream in baked potatoes. I use the 0% fat version and it really does taste great as a sour cream substitute. Even my kids like it. You don't feel as guilty loading that potato when it's full of protein and fat-free. Greek yogurt also tastes great by itself as well as topped with fresh fruit. I make a killer Protein Breakfast Smoothie using Greek yogurt (click here for the recipe). It's also great with oatmeal. Try it in the Ultimate Power Breakfast (click here for the recipe).

The Runner's Palate: February Recipe

Rice-n-Bean Burritos
You'll be amazed how easy these burritos are to make and they're high in protein and low in fat—perfect for an after training snack or pack them for lunch. My kids love 'em!
Ingredients:
1 1/2 cups water
1 1/2 cups instant brown rice (uncooked)
1 medium green pepper
1/2 cup chopped onion
1 can of corn
1 tablespoon olive oil
1 tablespoon chili power
1 teaspoon ground cumin
1/8 crushed red pepper flakes (optional; gives it kick)
1 15oz can of black beans
8 whole wheat tortillas
1 cup salsa
reduced-fat shredded Mexican-blend cheese
reduced-fat sour cream
Directions:
Prepare the instant brown rice as directed on the box. While the rice is cooking, put the olive oil in a large skillet and saute the onion and green pepper until they are tender (just a few minutes). Add the chili powder, cumin, and red pepper flakes. Stir until combined well. Drain and rinse the beans and the corn. Then add the beans, corn, and rice to the pan and cook for about 5 minutes. Be sure to keep stirring. Wrap the stack of tortillas in a paper towel and warm them in the microwave for about 1 minute. Spoon a desired amount of rice-n-bean mixture in the center of each tortilla. If desired, top with the salsa, cheese and/or sour cream. Fold the sides and ends of each tortilla over and roll up like a burrito.
Variations:
• Don't care fore black beans? Use pinto.
• Want more protein? Cut up some grilled chicken breast and add to the mixture.
• Don't have time to cook the bean-n-rice mixture? Buy a few cans of fat-free refried beans and use instead. Simply spoon out the desired amount onto a tortilla and heat it in the microwave for about 30 seconds. Then add your toppings and wrap.