Running requires good diet
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By Stacey Mitchell | Thursday, June 26, 2008 |
Q: In the past month, I started training for the Quad-City Marathon in September and will also participate in the Quad-City Times Bix 7 next month. I work at least 50 hours a week and I am running on empty, along with sore muscles. I really do not have much time to eat and, when I do, the food really is not the best for me. Are there any foods that will give me more energy? I am a coffee fanatic, but I know my meals are lacking in proper nutrition.
— Erin, Iowa City
A: In the fast-paced world we live in, many of us tend to forget the importance of a well-balanced diet. Adding extensive training to our lives makes it crucial to obtain adequate nutrition. Of course, there are some foods like those with caffeine that give a quick pick-me-up, but they also can dehydrate the body. Limit your caffeine consumption to 300 milligrams per day (the equivalent of 3 cups of coffee).
Here are some other tips:
Stay hydrated
Make sure you are fully hydrated since a symptom of dehydration can be fatigue. Drink at least half your body weight in ounces of water per day. So, if you weigh 150 pounds, you must drink at least 75 ounces of water per day.
Water is the best rehydration fluid. If your training lasts longer than an hour, choose a sports drink that provides fuel and electrolytes to optimize performance during intense exercise.
Remember to drink fluids throughout the day, then hydrate two to three hours before exercise with 16 ounces (two cups) of fluid and again 10 to 20 minutes before exercise with eight ounces (one cup) of fluid.
Pick nutritious foods
What you really want to look for in foods is the nutrient content. Is your plate full of nutrient-dense food or are your food choices lacking in nutrients such as vitamins C, A and E, omega-3s, iron and more?
Here are some great foods that are packed full of nutrients to provide you with adequate energy:
Red bell peppers: Just one red bell pepper provides 380 percent of the recommended daily value of vitamin C, a vital nutrient for building immunity and facilitating the healing process of scarred tissue. Other foods to consider: papaya, cantaloupe and oranges.
Salmon: Fresh or canned salmon provides two powerful nutrients: protein and omega-3 fatty acids. Protein helps rebuild muscles and repairs ligaments and tendons after a long run. Omega-3s are great for keeping those joints lubricated. They also contain essential anti-inflammatory properties that calm the stresses in our bodies — even healing those sore muscles. Try ready-to-eat salmon cups along with some whole-grain crackers for a simple lunch.
T-bone steak: Red meat provides a great source of iron that provides oxygen to our red blood cells. When we are fatigued — especially if you’re a woman — iron may be the first nutrient to consider in the diet.
A T-bone steak is actually a very lean cut of red meat. A three-ounce portion provides 23 grams of protein, less than three grams of saturated fat and 17 percent of the recommended daily value of iron.
Greens: Spinach and dark leafy greens are also great sources of iron, but since they come from plants, our bodies do not absorb iron as well from them as from animal sources. To enhance iron absorption from plant sources, try adding vitamin C-rich foods such as red bell peppers to your spinach salad.
Carrots: Just a half-cup serving of carrots provides 340 percent of your daily value of vitamin A. Vitamin A keeps the immune system strong by fighting infection and repairs your muscle fibers from any small tears. Other foods to consider are sweet potatoes, spinach and apricots. Pack some carrot chips and dip for a quick snack.
Almonds: Just a small handful (one ounce) of almonds provides more than 40 percent of your daily value of vitamin E. Almonds contain anti-clogging fats such as mono- and polyunsaturated fats that help build healthy cells. Other sources include: nuts, seeds, avocados, olive oil and nut butters. Try an almond nut butter and jelly sandwich for a quick snack or meal on the go.
For more information, contact a Quad-City area Hy-Vee Food Stores registered dietitian. This information is not intended as medical advice. Please consult a medical professional for individual advice.
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