Eat To Train

This is an excerpt from See Mom Run-Every Mother’s Guide to Getting Fit and Running Her First 5K by Megan Searfoss.

The best way to eat a healthy diet and fuel your body for exercise is to shop the perimeter of the grocery store. The center aisles of a grocery store are filled with packaged and processed food, which are high in sugar and unnecessary ingredients to sustain a healthy life. The perimeter is where you’ll usually find the produce, meats, fish, dairy, and the fresh bakery. It takes effort at first to train your cart not to dip into the chip aisle, but soon enough your body won’t crave the empty calories. To help you with your food choices and to gain a better understanding of which healthy foods to incorporate in your running life, Sotiria Tzakas-Everett, a sports nutritionist for the Women’s Sports Medicine Center at the Hospital for Special Surgery has offered ten power foods for running.

10 Power Foods to Fuel Your Run

1. Fat-free Greek yogurt: Thick, creamy, and filling with almost double the protein of regular yogurt, this delicious food is also a good source of calcium (about 200mg) and probiotics, to keep bones and the digestive system healthy. Greek yogurt is also versatile. It can be used in fruit and vegetable dip recipes, as a sour cream alternative, or as a snack with some granola.
2. Nuts and nut butters: An energy-boosting, meat-free alternative for protein, while offering heart healthy nutrients such as vitamin E, folate, and omega- 3s, nuts are wonderful portable snacks and nut butters can be included in sandwiches and baking recipes, added to smoothies, or mixed into oatmeal. Be mindful of portions, and choose unsalted raw nuts and nut butters without added salt and sugar.
3. Dark leafy greens: Leafy greens such as kale, spinach, and Swiss chard are often considered some of the healthiest foods since they are packed with a variety of vitamins (vitamin A and K), minerals (iron and calcium), fiber, and antioxidants. These greens are easy to prepare and can be eaten raw in salads, chopped and sautéed in olive oil, or even incorporated in fruit and vegetable smoothies.
4. Beans: Another versatile and meat-free protein source, beans, such as garbanzo, kidney, and black beans, offer the most fiber per serving of most other foods, to help keep you full and your gut healthy. They are also a source of important nutrients for active women, such as folate, iron, and magnesium.
5. Blueberries: This vibrant fruit is rich in polyphenols, which have anti-inflammatory and antioxidant properties, in addition to fiber and vitamin C. Choose fresh when in season or frozen. Enjoy on their own, or as a topping for cereals and yogurt.
6. Bananas: A go-to food for many runners since they are high in carbs and potassium, and are easier to digest than some other fruit, bananas come in nature’s perfect package and can be tossed into any bag, ready to eat before a run.
7. Oatmeal: Plain, old-fashioned oats are best to gain the fullest amount of fiber without the added flavors or sugar. Oatmeal provides long-lasting energy in the form of complex carbs and fiber, which is perfect before a workout. Cook with milk or a milk alternative to add calcium and protein
8. Flaxseeds: Flaxseeds are an excellent source of omega-3s, plus fiber, protein, and potassium. Flaxseeds can be purchased whole or ground and make easy additions to baked goods, yogurt, cereals, salads, and smoothies.
9. Fatty fish: Fatty fish such as salmon, tuna, sardines, and mackerel are some of the best sources of heart healthy omega-3s and healthy proteins. Buy them fresh or canned for an easy addition to salads and s
   andwiches. Canned sardines and salmon are also a source of calcium.
10. Sweet potatoes: Another low-fat, high-fiber healthy carb, sweet potatoes are rich in potassium and are a source of vitamin C and iron. Sweet potatoes can be enjoyed simply baked or roasted.

Aside from a balanced diet the most important consideration in eating as an athlete is when to eat. Eat too close to exercise and intestinal distress cramps will ruin your run. Don’t eat close enough to running, and your legs will run out of energy. Jennifer Hutchison is a sports dietitian who coaches elite athletes. If you find yourself struggling to understand when to eat or how soon after eating a meal you can run, she has shared few suggestions:

When to Eat to Run

• 4+ hours before a run: Eat a regular balanced meal—breakfast lunch or dinner consisting of 500 to 600 calories. The meal should contain a small portion of protein, such as cottage cheese, yogurt, eggs, or chicken, plus a serving of  a wholesome carbohydrate source, like an English muffin, whole-grain bread, large potato, or a cup of rice or pasta.
• 2–3 hours before a run: If you are eating two to three hours before exercising, strive for a 300- to 400-calorie meal. A meal that has lean protein and quality carbohydrates will give you the energy to get out the door and running. Greek yogurt topped with granola, multigrain toast with peanut butter, or a balanced energy bar if you need a convenience food. Avoid foods that make you gassy, such as beans or dairy.
• 1–2 hours before a run: Focus now should be on a carb-rich snack that is 100 to 200 calories, or basically what fits into the palm of your hand. Keep it carb focused, with a bit of protein. A banana with a smear of peanut butter, a handful of pretzels, or half an energy bar are all good options. •
• 30 minutes before a run: This is a good time to get in a quick snack that’s fewer than 100 calories. Snack foods like individually packaged applesauce or a handful of nuts will be enough to fuel your run.
• Minutes before a run: Eating too close to running can
  be difficult on your digestive system, resulting in cramping, but not eating can be worse. If you find an opportunity to run but you haven’t eaten, try getting 50 calories of quick energy. Eight ounces of a sports drink, a quick bite of the chocolate Easter bunny you found hidden in your kid’s closet, or about thirty raisins will work. Or if you are an early morning runner and haven’t eaten since the night before, four ounces of orange juice or a few bites of a banana will suffice.