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Fuel from your pantry

Screen Shot 2014-01-10 at 3.22.37 PMGels and sports drinks aren’t the only ways to refuel after a workout. You’ll find many quick options in your kitchen cupboards.

Whether you’re training for your first 5k or competing in  your 10th marathon, you need the right combination of protein,  carbohydrates and healthy fat to keep your body functioning at  its peak. According to Tristaca Curley, a Halifax-based registered  dietitian, you also need to make sure your diet suits your activity  level. These days, there are many quick options for eating both  during your run and after your workout. While these bars, beverages  and gels have become standard fare for runners, they aren’t  the only quick and convenient foods around. In fact, you may  even have a few of your best nutritional options already on your  pantry shelf. With a few simple steps, you can create nutritious  meals that will keep you going the distance.

Black Rice 

Nightshade produce such as eggplant and blueberries have  become well known for their antioxidant richness. Similarly,  recent nutritional research indicates that black rice may pack even  more antioxidants than blueberries, elevating this grain to superfood  status. Antioxidants also promote healthy weight, while  reducing your risk for diabetes and high-blood pressure.  TRY IT: With its unexpectedly nutty flavour, black rice adds rich-flavour to stirfries,  salads and even poultry stuffing. Try substituting this darker variety in any  recipe that would normally call for brown.

Lentils 

As a rich source of fibre, lentils fit well within your weight-loss  plan by helping to curb your hunger. Along with offering an  excellent source of complex carbohydrates, lentils also provide  a solid amount of iron. When it comes to weight loss, women  may find it tough to reach their daily recommended amounts  of iron since many runners don’t eat much red meat. While lean  red meats are still an excellent source of iron, lentils are a low-fat  source of iron, a key nutrient for a healthy metabolism.  TRY IT: When compared to dried beans, lentils are not only easy to prepare but  most varieties require only a 30-minute cooking time. Toss cooked red and green  lentils, diced onion, cucumber, tomatoes and a splash or two of cider vinegar for  a quick cold salad.

Almond Butter 

For runners, maintaining solid bone health along with a balance of  electrolytes including potassium are keys to achieving peak performance. In  addition to serving as a healthy source of fat and vitamin E, natural almond  butter also delivers the benefit of magnesium and potassium, which help  your muscles and boost calcium absorption. When it comes to nut butters  in general, Curley recommends sticking to a couple of tablespoons per day.  Basically, if you are going through a container a week, you’re probably getting  too much of a good thing.  TRY IT: Spread a tablespoon of almond butter over your favorite whole-grain bread as a simple  snack. You can also try stirring a tablespoon of your nut butter of choice into your morning  oatmeal for a rich, creamy texture that’s tastes like a freshly-baked oatmeal cookie.    When you’re trying to drop a few pounds, cutting back on fats seems like  a no-brainer. However, healthy mono and polyunsaturated fats, such as  grapeseed oil, will not only help your body absorb key nutrients but will also  keep your metabolism in high gear; this helps you lose weight more easily. In  addition, recent research suggests that linoleic acid, found in grapeseed oil,  may offer additional anti-inf lammatory benefits.  TRY IT: With its light, clean flavour, grapeseed oil is not only a healthy selection for grilling  lean meats, poultry or fish but it also pairs easily with virtually any food because it doesn’t  compete with other seasonings or flavours.

Quinoa  

Known for its grain-like appearance, quinoa is actually a protein-rich seed  with a nutty f lavour. Not only is quinoa high in protein, but it’s also considered  a complete protein, making it an excellent option for runners who want  to eat less and feel full.  TRY IT: Combine cooked quinoa with your favourite vegetables and seasoning for a healthy  main salad or add fresh berries and low-fat milk for your morning meal.

Overcoming Fat Traps

According to Tristaca Curley, a Halifax-based dietitian,  whether you’re a beginner or a seasoned marathoner,  many runners seem to believe that the  pounds will drop off as soon as their feet hit the  pavement. In fact, “90 per cent of the calories you  take in, should be calories you absolutely need,”  says Curley. Avoiding dietary pitfalls may not be  that obvious, so Curley offers advice to beat three  common fat traps.

You are what you eat.

When it comes to weight loss, it’s no secret you’ve  got to be running a calorie deficit. While runners  need to fuel their activity, Curley says that some new  ones tend to take it overboard. Unless you’re running  the mileage of elite distance runners, when you’re  trying to lose weight you won’t need extra calories.  “In order to lose one pound each week, you’ll need to  burn 500 calories more than you take in,” explains  Curley, “so if someone is beginning a program,  running about 8K to 10K most days of the week, on  average, they will probably burn 500 calories during  that session.”

It’s about timing.

When you eat is as important as what you eat. “When  you run after work, you may not have eaten since  lunch, which means metabolism and blood-sugar  levels are low, and your body will pull on muscle  for the energy instead of letting go of fat,” Curley  explains. For runners who are training after work,  she suggests swapping about 200 calories from your  post-run meal and using this for a pre-run snack to  fuel your run. Ideally, Curley recommends eating a  carbohydrate-rich snack about an hour or two prior  to your run. It will ensure you can not only run at  a higher intensity but your body will also let go of  some fat during your training.

Fuel for distance.

Although pre-packaged sports foods and beverages  are often an easy option, for the most part these  products are intended for long-distance runners  such as marathoners. While you won’t require a  sports beverage on your 30-minute morning jog, if  you’re running for longer than 90 minutes, you need  about 30 g of carbohydrates; that’s about two cups  of sports drink, Curley says. Interestingly enough,  even if your weight loss is your goal, you’ll still need  to fuel those longer training runs because, as Curley  explains, “you don’t want to slow your metabolism by  keeping your tank near empty.”

– Anna Lee Boschetto

 

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