152 IMPACT MagazineMarch / April 2008

food & NuTrITIoN

Advice for runners' nutrition printed in popular literature tends to emphasize protocols of what to eat before, during, and after an event. Such protocols are very important and usually based on good sci-ence, but they should not overshadow the basic fundamentals of sound nutritional practices. Optimum health should be the first line of thought for any runner. Think about this: a runner can get enough calo-ries for a two- to four-hour run by eating enough sugar and drinking enough water; however; such a narrow protocol does not address immune function, protein needs for muscle repair, and other nutrient requirements to allow the body to recover and function well.

All eAting plAns Must be>> Protein adequate>> Essential Fatty Acid adequate>> Fibre adequate>> Anti oxidant adequate >> Nutrient adequate

When you consider that major supermar-kets stock around 30,000 items and that most people have twenty-one favourite meals, it can be difficult to make the best choices consistently. This is particularly true if you watch television and constantly see what the advertisers are trying to con-vince you to include in your grocery cart.

Although there are no magic “super-

nutritious” foods, several have qualities that help you meet the criteria for an opti-mal eating plan. Here are my favourites to include in the grocery cart:

PROTEINEggs: Eggs are a great source of complete protein, and just one egg will give you thirty per cent of the recommended vita-min K intake (vital for healthy bones). They are also a source of Choline (good for memory) and leutin (good for the eyes), and if you choose omega-rich eggs, you add even more benefits. Do not worry about the cholesterol in eggs. Dr. Ancel Keys (choles-terol expert at the University of Minnesota) stated in 1998 that there is no connection

Eating for runnersby L. LEE CoyNE

PhoTogrAPhy (PAgE 152) by JANET rEIMEr

PhoTo (PAgE 154) CourTEsy MoTE INTErACTIvE

What do runners need to eat to stay healthy and fit all the time?

A CORRECT dIET wIll kEEP yOuR RuNNINg ON TRACk.

154 IMPACT MagazineMarch / April 2008

between cholesterol in food and cholesterol in the blood. In fact, a recent University of Washington study showed that egg eaters have less heart-disease risk than non-egg eaters.

Yoghurt: Yoghurt is a good source of pro-tein (one cup equals fourteen to sixteen grams), calcium, and healthy bacteria that help to maintain digestive health. Choose plain over flavoured yoghurt because fla-voured is usually loaded with extra sugars. You can add a small amount of fruit (one-third of a banana or half-cup of berries to one cup of yoghurt) or nuts if you need extra flavour.

Salmon: Salmon is a great source of high-quality protein (five ounces is equivalent to thirty-five grams of protein), and wild salmon is a great source of omega fatty acids. Omega-3 is implicated as an anti-inflammatory nutrient and is an essential fat necessary for the metabolism of other fats.

Turkey or Chicken: Turkey and chicken are excellent protein sources (four ounces equals twenty-eight to thirty grams) and they are low in fat. They are both excellent sources of B vitamins and the antioxidant selenium.

Soy: Soy is the most complete vegetable protein and a great source of isoflavones that are known to reduce cholesterol, reduce heart disease risk, and help to main-tain the balance of many hormones.

food & NuTrITIoN

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Tofu is a fermented soy product and very versatile in many recipes (three ounces firm equals thirteen grams of protein; half-cup firm equals twenty grams of protein). Soy Supplement: In a fast-paced world this is a convenient and healthy way to ensure adequate protein intake. The protein-to-Calorie ratio is also good, but be sure to use a protein “isolate” and not a “concentrate.”

FRuITBerries: The compounds that give berries their rich colours are the “anthocyanins,” a group of antioxidants that protect us from free radical damage. Oxidized free radicals are more plentiful during intense exercise, and the antioxidants are the great protec-tors from this oxidation. Berries are also low glycemic index carbohydrates with a good supply of fibre.

Citrus Fruits: Oranges and grapefruit are low glycemic fruits rich in vitamin C and the bioflavanoids, both powerful antioxi-dants.

Tomatoes are a great source of lycopene, an antioxidant more potent than vitamin C. Lycopene stimulates immune function and is implicated in prostate health.

Apricots: Fresh apricots are high in beta-carotene and also contain vitamin C, potas-sium, fibre (2.5 grams in three apricots) and an are excellent source of vitamin A.

gOOd NuTRITION sTARTs lONg bEFORE RACE dAy.

155IMPACT MagazineMarch / April 2008

gRAINsSprouted Wheat Breads are a low glyce-mic index source of carbohydrates that are much higher in protein (five to six grams per slice) than conventional breads. Fibre content averages five grams per slice and the nutrient density for B vitamins is high.

Oats: Oat bran is known to reduce choles-terol and blood pressure due to the high level of soluble fibre. Oats are also one of the higher protein grains (five to six grams per one-third cup). Use large flakes, not instant oats.

Whole-Grain Cereals: Good whole-grain cereals are a source of fibre, protein, and B vitamins. Look for brands that contain at least five grams of fibre per serving and four to six grams of protein. These would include Kashi GoLean, Nature’s Path Optimum and Back to Nature Flax and Fibre. Mixed with soy protein supplement and milk or soy beverage, these make a good high-fibre, high-protein meal.

Whole-Grain Pasta has the same ben-efits as whole-grain cereal. Some varieties also contain additional B vitamins, and Omega-3 from flax seeds. This low-glycemic choice combined with four to six ounces of chicken or meat is a good meal choice.

VEgETAblEs Broccoli: Next to soy, this is an excellent vegetable protein source. Broccoli is forty per cent protein (not a complete protein, but when combined with cheese it is) and a great meal item. It is a great source of vita-mins C, A, beta carotene, and soluble fibre. It contains many nutrients associated with cancer prevention and immune function.

Beans are another high-protein, high-soluble-fibre, and low-glycemic vegetable (a good source of protein, but still primarily a carbohydrate). Known to contain phy-tochemicals and protease inhibitors that may prevent cancer, beans are high in B vitamins, particularly folic acid.

Spinach is one of the high-nutrient-density, green leafy vegetables. High in the antioxidants vitamin C and A, folic acid, and magnesium, spinach is implicated in good eye health.

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Carrots are a rich source of beta carotene and insoluble fibre. Because of the insol-uble-fibre level they release their natural sugars easily, so they tend to be higher on the glycemic index scale. However, if eaten with other high-fibre foods like those in a stir-fry, they offer many health benefits.

Sweet Potatoes are a good source of vita-min A in the form of beta carotene, vitamin C, potassium, iron, manganese, and copper. These nutrient levels are challenged during endurance running. This low-glycemic starch also contains anthocyanidins, which

are strong anti-oxidants against free radical damage.

Nuts & Seeds: Nuts in general

are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potas-sium, and fibre. Nuts are also high in fats, so shouldn’t be eaten in excess.

Almonds/Almond Butter: This is better than peanut butter, a legume, not a real nut. Plus, peanuts tend to be infected with the carcinogenic aflatoxin fungus. Almonds are a good source of vitamin E, particularly the “gamma tocopherol” absent in many supplements. One hundred grams contain 16.9 grams of protein, 4.2 milligrams of iron, 250 milligrams of calcium, twenty milligrams of vitamin E, 3.1 milligrams of zinc, and 0.92 milligrams vitamin B2, all of which add up to excellent nutrient density.

Pumpkin Seeds are a good source of essential fatty acids and other anti-inflam-matory nutrients and are also implicated in prostate health. They are rich in protein, iron, zinc, and phosphorous.

Walnuts: Another good source of essential fatty acids, protein, and iron, walnuts nev-ertheless go rancid very quickly so should be stored in the freezer.

I encourage you to incorporate the items from this list as a means to ensuring opti-mal nutrient density in your eating plan.

l. lee Coyne, ph.D., is a Calgary-based nutri-tional consultant, lecturer, and author of Fat Won’t Make You Fat, the little book of nutri-tion nuggets, and the lean seekers coaching program.

Berries are also low glycemic index carbohydrates with a good supply of fibre.