Healthy Running Part 2!
Running shoes provided by Newton Running! These sneakers are the Ferrari of running shoes!
"Every part of the body is dependent on food for repair. The decisions we make with our fork can set up roadblocks against future injuries."
~ David Grotto, R.D.
This week, The Weekly Beet reports from the inside out on the most important factors needed to protect and fuel the body while running. Mary Kent hits the pavement again, but this time with some essential tips that will keep you running for miles!
With bars, shakes, goos, and gels, it's easy to get overwhelmed in the quest to find the perfect food for peak running performance! While many of these colorful enticements appear easy to squeeze and chew on the run, the problem is many are filled with extra calories and tons of added sugars sneakily labeled as high fructose corn syrup that you'll need to run a few extra laps to work them off. While we know convenience is a virtue, our advice is to read the label before buying such convenient products and opt for healthier options we list below. It's also essential to get to know your body, as it operates differently while running. This will enable you to know what foods best fit your body's energetic needs. The Metabolic Type Test tells us whether we are a carb or protein person, so click here to find out what you are. This test is an accurate read on your metabolism, so know this before you head out to conquer a marathon. Also, it's smart to know a bit of insider information on the different food groups. Here are a few morsels that all runners should be aware of:
Carbohydrates. The ultimate fuel for running, carbs should make up about half of the runner's diet. But, not all carbs are created equally. Know this! Know this! Know this! There are simple carbs and there are complex carbs. Simples provide the body with short term energy, while complex gives the body a slow, steady stream of
energy. A slow flow of energy is what your body is hoping to experience while running. To achieve this, eat more complex carbohydrates such as whole grains (brown rice, quinoa, barley), veggies, whole grained pastas (rice, spelt, quinoa), dried beans, and whole grained breads before running. Stay away from simple carbs such as white rice, white bread, and white sugar. Fruits are a simple carb and can be eaten liberally. Click here to see a list of carbohydrates on the Glycemic Index. All runners should understand this chart. The lower the food is on the Glycemic Index, the better the food is for a longer, sustained flow of energy!
Protein. Protein is essential to incorporate into the runner's diet because it is this vital nutrient that builds muscles and tendons, repairs broken down muscles, and regulates hormones. Runners need more protein than the average sedentary person due to muscle repair and recovery. Male runners need about 90 to 110 grams of protein daily, while women runners need at least 65 to 75 grams. Choose from protein sources such as beans like aduki, black, kidney, lentils (orange are the best), chicken, fish, turkey, nuts, and seeds.
Fats. Just like carbs, not all fats are created equal. With both good and bad, it's important to know the difference. There are saturated and trans fats, which are the bad fats and there are unsaturated fats, which are the good fats. For running, there should be a decent amount of good fat included in the diet. Choose from coconut oil, flax
seed oil, olive oil, fish such as wild salmon, nuts, and seeds. Do your best to stay away from fried, greasy foods.
Water. It's fine to replenish the body with some sort of energy drink like Gatorade, but with such high amounts of sugar and sodium it is necessary to also fill up on water. Don't go overboard, but definitely drink enough water so that your body doesn't get dehydrated. Dehydration slows down metabolism and causes fatigue to set it! Add a bit of honey or maple syrup to your water if you are in need of a sweet taste.
Here's a shopping list we put together that includes fats, proteins, carbs, and lots of minerals. This list should definitely be used on your next run to the health food store! The foods from this list will help you both pre and post-run to heal, energize, and to bounce back from any long run:
- Almonds. Almond Butter is even better! Use on banana or eat on a grained cracker.
- Don't like Almonds? Then, try all-naturalPeanut Butter.
- Sesame Seeds. Bumble Bars and Oskri Bars are the best! These little seeds were used by the Greeks to optimize energy during battle!
- Bell Peppers. Cut into strips and dip in Hummus.
- Flax Seed Oil & Coconut Oil. These essential fatty acids are important to sneak into the diet. Your body NEEDS good fat!
- Eggs. Great source of protein.
- Sweet Potatoes. Best complex carb ever!
- Carrots. Good source of anti-oxidants.
- Whole Grain Cereal. Our favorite is Ezekiel Cereal. Eat with Kefir.
- Oranges. Cut up slices after your run. Vitamin C pumps the immune system.
- Canned Black Beans. Eden is our favorite brand!
- Greens. Excellent source of minerals.
- Salmon. Lots of protein to heal tired muscles.
- Whole Grain Bread. Ezekiel also makes excellent bread!
- Whole Grain Pastas. Click here to read about Spelt Pasta.
- Chicken or Turkey. Good source of protein.
- Mixed Berries. Source of antioxidants.
You can eat all you the protein and carbs you want, but you won't get too far if your feet aren't outfitted in a good pair of running shoes! Similar to our favorite walking shoe, the MBT, Newton Running designs its shoes to make our feet feel like they are running barefoot. With names like Gravity and Motion, these shoes are a dead give away of the genius they honor. Inspired by Sir Isaac Newton's third law of motion, which states "whenever one object exerts a force on a second object, the second object exerts an equal and opposite force on the first", Newton (the company) has created a shoe with a sole very similar to our own forefoot in order to maximize running performance. Click here to see how they work. The bottom of the shoe contains extra cushioning intended to force running on the forefoot and less on the heel. Heel running can lead to shock in the joints, whereas running on the forefoot causes less stress to muscles and joints. The shoes are lightweight, breathable, comfortable and make running so much more of an enjoyable experience. People who have been wearing the shoes report faster running, better recovery, and less injury. As with all running shoes, Newtons need to be given a period of adjustment, so don't go out and run a 10K on your first day in the shoes. Build up to these shoes with shorter runs for a period of about two weeks. The shoes come in various colors, but obviously I chose the pink, not only because I am girl, but because the shoes are a limited edition and promote cancer research. Now, that's what we call unBEETable!
Put your food and your feet first! It'll make you run alot easier! Don't miss a Beet. Stay tuned for next week.
PS. MK is wearing backpack and sneakers by Newton Running. We love our running sneakers!!
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