Best Foods for Runners

Liz's Top TenLook no further to see if you are getting all the nutrients you need
by: Liz Applegate Ph.D.


At the end of the day, who really knows if they're getting all the nutrients they need? Especially when you consider that you require over 50 individual nutrients for maintaining good health.Let's face it, you'd go crazy trying to keep track of all 50, so I'm going to simplify things a bit. I'm going to list the 10 most important ones. The way I figure it, if you eat foods that contain these 10, you'll likely be getting the other 40-some nutrients at the same time. Here, in alphabetical order, are the top 10 nutrients for runners.
CalciumCalcium. Always has been and always will be the mineral for bone health. And bone health is not just a "woman's" thing. Sure, osteoporosis is a bigger concern for women, but in both men and women, bones lose calcium as they age. And you speedsters beware: some studies have shown that elite-level cyclists and runners may suffer bone-mineral loss because of their intense training.To keep bones healthy, get your calcium, and plenty of it. Make dairy products-low-fat milk, yogurt, cheese, cottage cheese-a regular part of your daily menu. Even if you're lactose intolerant, you may be able to consume a cup or more of milk or yogurt a day if you spread out your intake. Also, look for calcium-fortified soy milk and orange juice, plus tofu, canned salmon, broccoli and tortillas made with lime.
CarbohydratesNo surprise here, as you need energizing carbohydrates for replenishing spent muscle-glycogen stores. Plain and simple, if you're not well stocked with carbohydrates, you're not going to run well. (Unfortunately, I see this happening a lot with busy runners who find it hard to stay consistent in their eating.)Aim for 400 grams (1,600 calories) as a daily goal-and more if you do high mileage or if you eat considerably more than 2,500 total calories a day. To get a daily average, keep track of your carbohydrate servings for two or three days in succession. You'll know you're on the right track if you come close to the following numbers each day: 10 servings of grains (one slice of bread or 1/2-cup of cereal or pasta = one serving); seven servings of fruit (one medium-size piece or 1/2-cup of juice = one serving); four servings of vegetables (1 cup raw or 1/2-cup cooked = one serving); and two to three servings of dairy (1 cup = one serving).


More to come...