Some Good Food Choices for Runners from our friends at Ohio Health
The countdown begins in earnest. We are officially in celebration week, or race week, which is my absolute favorite time of the year. We’re all counting the days, checking the weather constantly, and thinking about how to get ready for Saturday. One of the biggest questions that both Julie and I receive is about nutrition. We have talked about nutrition on the course and carbohydrates and such, but a lot of people want to know WHAT exactly are good options for runners. You see articles like this in Runners World every month where they have a guest chef who runs give his or her favorite running meal, either pre or post run. Since I am not a nutrition expert, I enlisted the help of someone who is. Dawn Holmes is a Sports Dietician with Ohio Health. She has some great advice on good food options for runners and the reasons why. The information below is from Dawn. Thanks so much Dawn for helping us with our race week food prep plans!
Top Foods for Runners
Dawn Holmes, MS, RD, LD, CSSD
Sports Dietitian, OhioHealth Sports Medicine
Your body will perform based on the fuel you give it. Just like gas in your car, put the right stuff in and you’ll get great performance. That means three meals and a couple snacks to maintain your energy during the day and with training. Choose half your foods from healthy carbohydrate sources – whole grain breads, oatmeal, pasta, brown rice, fruits, and vegetables. The other half from lean protein sources, healthy fats, and low-fat dairy to round out your day.
Top foods for runners include:
1) Whole Grain Breads – These are a great source of energy from complex carbohydrates which contain fiber, B vitamins, Vitamin E, antioxidants, and phytochemicals.
2) Salmon – Not only a great protein source but it also provides essential omega 3 fatty acids. They help curb the inflammation that occurs with training and keep your heart healthy.
3) Yogurt – This food has it all – carbohydrates, protein, and potassium. Plus calcium and Vitamin D to support strong bones. Even those with sensitive digestive systems should be fine. For less added sugar, try plain yogurt and add your own fruit. For more protein, try Greek yogurt.
4) Kiwi – This little fruit contains quick-acting carbohydrates and over 100% of your daily Vitamin C. Just cut in half and scoop out the tart goodness. It’s also a good source of potassium.
5) Stir fry – A quick and easy meal with loads of vegetables and lean meat. Try using peppers, carrots, and broccoli which are rich in fiber, beta carotene, and immune-boosting Vitamin C. Add lean beef to increase your iron and zinc.