PUBLISHED 08/29/2007
"Where's the food?" that's the question I ask many runners when I review their food diaries. It's not that they're starving. Most are taking in lots of calories and nutrients--but it's in the form of energy bars, nutrient-enhanced drinks, and fortified packaged foods. The problem is, "real" foods--fruits, vegetables, whole grains, lean meats--are better for you than fortified products.
That's because there's more to a carrot or a sweet potato than just vitamin A. Within the body, vitamins, minerals, and other essential nutrients work together with literally thousands of other compounds, such as color components in fruits and vegetables, special starches and fibers in whole grains, and unique fats in seeds, nuts, and dairy. And it's the whole package that promotes good health and peak athletic performance.
Of course, protein bars and calcium-fortified juices seem like a convenient way to take in all of the 50-plus nutrients every runner needs daily. But getting them--and more--from real food is easy. Follow these six rules every day, and your body will get everything it needs for better health and better running.
Rule #1: Eat seeds or foods made from seeds
What makes seeds so special? Seeds--including whole grains, many beans, and even tree nuts--contain the crucial mix of nutrients necessary to grow a new plant, which means they are packed with health-boosting compounds. In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants.
Eating a diet with ample plant seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower risk for developing type 2 diabetes and certain cancers, and they tend to have lower cholesterol levels than people who don't eat nuts and seeds.
Course 1: Walnut and Blueberry Bran Pancakes
