Fuel from your pantry
Gels 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