My scanning of my email blogs today landed my on this short segment regarding running foods. I completely agree with all of their picks and decided to share. These foods are good for any cardio/endurance exercisers as well as people simply wanting to eat healthy.
- Bagels and peanut butter--a bagel is a great carb which is quickly broken down for runners to use for glycogen energy. However for a morning meal before a run/race I like oatmeal (the non-instant variety) better as it's glycemic (sugar ration breakdown) index count is lower meaning that your body will process it slower and use it as reserve. The meal eaten the morning of a workout is not your go-to energy--it is what you will use once your already processed/glycogen already stored in muscles from carb loading days before. Oatmeal has more nutrients overall than a bagel but the bagel is more easier access for quick energy. Peanut butter is a fat (so easy on it morning of a workout or it will slow metabolism and slow the breakdown of food for energy use making you sluggish) as well as protein for muscle building.
- Bananas are my favorite! They are light, simple to break down for quick energy, high in potassium (for muscle recovery as you workout).
- Berries and Broccoli are great for Vit. C which is needed for Vit. D absorption (you get the sun vitamin while you're doing that run). There are numerous studies showing Vit. C's benefit in recovery. In addition both foods are high in antioxidants which combat free-radicals both in the environment as well as those naturally produced by your own body during exercise.
- Yogurt (I recommend Greek yogurt to avoid too much sugar) is calcium, needed for muscle repair.
- Iron is needed for red blood cell production...becoming anemic inhibits muscle function, creates lethargy, and you need a lot of red blood cells to carry oxygen throughout the body (among other things!).
- Salmon is a super source or Essential fatty acids (omegas). Combine it with a glucosamine Chondroitin sulfate supplement for joint health.
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