By Amanda Armstrong /contributing columnist
The Meridian Star
February 12, 2006 03:46 pm
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There is nothing quite like being shipped in packs on an old bus to the middle of nowhere, then being dropped off in the country and told to run 13.1 miles to the finish line; nothing quite like it indeed! I recall on approximately mile 9 looking up in the sky and seeing a buzzard and pondering to myself, "Is he waiting to scoop me up any minute now? Is that why he's circling all of us?" If you've ever run the great Frostbite Half-Marathon in Starkville, you know just what I mean.
The wind was insanely brutal on Jan. 29. It felt as if we were cartoon characters, only running in mid-air, but never moving forward. Just when you thought you had a flat course ahead of you, you look forward to mile marker 10. I have never seen a steeper hill in my life. I looked to my left as I was climbing the hill and was a lone horse grazing in his pasture. "Oh God, wouldn't it be nice to be standing still like that old horse and just munching on some food?" But, oh no, I chose to run this race in the cold rain with all of my running buddies. No resting for me! Food must come later — post-race party!
Food is so important to runners' continued success and improvement over the course of time. What we sue to fuel our body with pays off in the long run and can help us conquer goals we never thought possible. Listed below are a few tips to help the average runner make these goals possible.
Power Up on Produce:
The old recommendation for produce was that one should consume a minimum of two servings of fruit and three servings of vegetables per day. However, we now know that we should consume two cups of fruit and two to three cups of vegetables for a 2,000 calorie diet, and more for greater calorie intakes. The new guidelines also specify the need to eat dark greens and orange vegetables, along with beans every week.
Why the change? Simply put, eating more produce will lead to a longer, healthier life. Research indicates that people who eat plenty of fruits and vegetables have lower risks of heart disease, diabetes, stroke, and certain types of cancer. That's because both vegetables and fruits come packed with an array of chemical compounds called phytochemicals, which ward off carcinogens, help keep cholesterol from damaging artery walls, and fend off age-related diseases such as Alzheimer's. For most runners, eating more produce also means you'll get more high-quality carbs for muscle fuel, vitamins such as vitamin C to help aid recovery from a tough workout, and minerals such as potassium and magnesium for healthy blood pressure and bones.
Think of your plate as a clock and allot 35 to 40 "minutes" of it to fresh greens, steamed vegetables and fruits. Stuff sliced vegetables in everything; wraps, sandwiches, tacos, and burritos. Wilt greens into soups and egg dishes. Stock a variety such as canned beans, peaches, frozen spinach, and okra. Dried fruit also stores well and about 1/2 cup matches one cup of fresh fruit.
Figure Out Fats
The old recommendation aimed for less than 30 percent of total calories from fat. The new recommendation states to eat mostly monounsaturated and polysaturated fats (nuts, fish and vegetable oils). Aim for 20-35 percent of calories from fat and keep saturated fats to less than 10 percent and trans fats as low as possible.
To make it happen, you must read food labels of packaged foods. Last month, it became mandatory for all food labels to list trans fats content. Shoot for zero grams, or close to it. Choose lean meats and low-fat, reduced fat, or fat-free versions of your favorite foods to keep saturated fats at a minimum. Substitute healthy fats for unhealthy fats. Swap nuts for full-fat cheese, or use avocado instead of butter or margarine as a spread.
Get More Moo
The old recommendation stated to consume 2-3 servings from the dairy group daily. We now know to consume three cups daily of low-fat or fat-free milk, or the equivalent. Not the new use of cup measurements instead of servings-upping the total dairy intake-plus the emphasis on low-fat or fat-free dairy options.
Consuming more dairy foods will help ensure healthy bones for a lifetime. Dairy calcium has been proven to build stronger, denser bones and fend off the fragile-bone disease osteoporosis. The vitamin D in milk also fortifies bone strength. Of course, runners stand to gain a lot from strong bones. And the high protein content of dairy foods helps runners to get the protein they need to repair the muscle damage caused by intense workouts. Start your day with dairy or the equivalent. A morning meal of cereal and milk, yogurt and your day with dairy or the equivalent. A morning meal of cereal and milk, yogurt and fruit, or a smoothie made with soy milk gives you a good jump on your daily allotment. Think of dairy as a food rather than a beverage and include it in some form in every meal.
Sweeten Sparingly
The old recommendation stated to choose and prepare foods and beverages with little added sugars. We now know to limit intake of drinks and foods with added sugars to your specific allotment of calories, which is based on age, gender, and activity level.
Many high-sugar foods have very few nutrients, yet they are loaded with calories. The good news for runners is that the more active you are, the more calories you can use toward extra calories. For many runners, this allotment will be in the 200-300 calorie range.
Limit your sugars to only your favorite treats, then select one each day. So forgo the sugar in your morning and afternoon coffee in favor of your after-dinner scoop of ice cream. Fruit's sweet taste can satisfy a sweet tooth. Substitute your favorite fruits for sugary desserts. Take advantage of sugar-free foods and beverages as they, too, can satisfy your need for sweets. Just remember that many of these foods are not necessarily calorie-free.
Amanda Armstrong, RD, LD, is available for sports nutrition education, including specialization in teaching active people how to fuel themselves for sports performance, good health, and weight management. Contact Amanda at (601)616-0857 for more information.
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