runners world: health and fitness:!l!!!tllli!.!!: recIpes: foods you can Use Bagels Serving: One plain bagel Carbohydrate: 37.6 grams Protein: 7.5 grams Fat: 1.5 grams 'foods you can use Calories: 197 Benefit: This easy-to-eat snack comes packed with muscle-fueling The 30 best foods for runners carbohydrate. Truly one of the old standbys before or after a run. Serving suggestion: lfyou have a bagel before running, eat it either by Alisa Bauman plain or with jelly to avoid adding fat such as cream , which .10\\ digestion. "tT ou might think a list of best foods for ruooers would include only, 1.. handful of items. You know, the ones you see scattered on Bananas fInish-line tables after a race: bananas, bagels, apom drinks and other Serving: One medium banana standard high-carbohydrate fare. Carbohydrate: 26.7 grams Protein: 1.2 grams Well, those foods do work well. But many other foods also power your Fat: 0.5 granu running. Some surprising ones, too. Like peanut . And clams. Ani Calories: 105 steak. And sweet red peppers. Benefits: Chock-full of carbohydrate and easy to digest, bananas are another classic. They come with a nice dose of potassium, an inlportant Yes, you need plenty of carbohydrate to fuel your workouts. But, .s mineral that helps keep blood pressure low. Bananas also supply plenty runners, you also need higher amounts of certain vitamins and ofvitamin B6, which helps fuel your running. minerals-especially antioxidants-than your sedentary peers. You need Serving suggestions: Eat alone or combine with peanut butter, another more protein, 100. And you can fmd these important nutrients in some a runner-friendly food. the most surprising places. Beans The following 30 foods will give you all the nutrients you need to run Serving: I cup faster, recover quicker and feel more energized all day long. Most are Carbohydrate: 40.8 grams low-fat, so they!re good for your waistline, too. What's more, Protein: 15.2 grams studies show that these tasty treats will reduce your risk of heart Fat: 0.9 grams and cancer. Since they're easy to prepare, you'll have plenty oftime for Calories: 227 your workouts as well as healthful meal!!. Benefits: lfyou!re a vegetarian, black beans, lentils, chickpeas and olhc beans .are your best source of protein, iron and soluble fiber. High in Almonds carbohydrate, beans are also loaded with folate (folic acid), which may Serving: 1 ounce (about 24 almonds) prevent birth defects during pregnancy and fight heart disease. Carbohydrate: 5.5 grams Ser,)::ing suggestions: Buy caooed black beans, chickpeas, kidney beans Protein: 5.9 grams or any other beans. Throw them in a blender with some sDice! to make Fat: 14.4 grams tasty sandwich spreads, or add them to soups and . Calories: 172 Benefits: Because almonds are loaded with the antioxidant vitamin E, Breakfast cereal they may help reduce muscle damage as well as fend off age-related Serving: 1/2 cup diseases. Almonds also come with a healthy dose of important minerals Carbohydrate: 23 grams" such as magnesium, iron, calcium and potassium. Almonds do contain I Protein: 3.9 grams'" hefty amount offat, but it's mostly the heart-healthy monounsaturated Fat: 1.1 grams* type. Calories: Ill' Serving suggestions: Make a trail mix of almonds, cereals and assorted '" Amounts vary by type of cereal dried fiuits and seeds. Or lightly toast almonds in a nonstick pan and ea Benefits: Packed with carbohydrate and fortified with vitamins and them plain. minerals, a bowl of cereal is a lot like a multivitamin, but with a lot tuOl fiber. Best of all, cereal takes less than a minute to prepare and ollly a

1oflO 2 of 10 little longer to clean up. suggestions: Eat with low-fat or mix with low-fat yogurt Chooolate Serving: 1 ounce Carbohydrate: 17 grams Broccoli Protein: 2 grams Serving: 1/2 cup Fat: 9 grams Carbohydrate: 2.3 grams Calories: 160 Protein: 1.3 grams Benefits: You have to splurge every once in • while to keep your diet Fat: 0.2 grams from getting horing, says Applegate, a certified chocoholic. Calories: 22 tastes great, and, unlike many other sweet I!eats, it contains tho same Benefits: Broccoli has it all. It's a great source of vitamin C, which may phytochemicals found in red wine, known to fight heart disease. In fact, reduce exercise-induced muscle damage. lI's also a good source of folat when researchers recently studied the antioxidant capacity ofvarious and the bone-builders calcium and vitamin K. Broccoli also comes foods, chocolate heat out other powerhouses like sl!awberries and tea. packed with cancer-fighting phytochemicals. Serving suggestion: Stick with dark chocolate, since it contains more Serving suggestions: Steam broccoli and squeeze some lemon over it. phytochemicals than milk chocolate. (Wllite chocolate doesn't contain Or chop it up and add it to your favorite pasta dish. any.)

Brown rice Clams Serving: 1 cup Serving: 3 ounces, chopped Carbohydrate; 45 grams Carbohydrate: 4.4 grams Prolein: 5 grams Protein: 21.7 grams Fat: 1.8 grams Fat: 1.7 grams Calories: 216 Calories: 126 Benefits: All types of rice pack a powerful carbohydrate punch, but Benelits: An excellent low-fat protein source, each 3-onnee serving of brown rice does morc, because it provides a wealth of antioxidants. clams contains a Whopping 24 milligrams of iron, enou,gh to last you 1'0 These will help in the battle agains! heart disease and even muscle two days. Clams also supply a healthy amount ohinc, an soreness. inlmunity-hoosting mineral tllae. notoriously low in many runners' dieb Serving suggestion.: One problem Witll brown rice: It takes 45 minutes Be sure you're consuming the 15 milligrams of zinc you need each day. or more to prepare. So cook up a bunch and freeze it. That way, you Serving suggestion: Drain and rinse canned clams, which actually have only need to add 2 tablespoons of liquid per cup, thaw and cook it in th less fat and cholesterol than the steamed venion. Add them to micro-wave. Or buy inslJint, tllOugh this has slightly less fiber and sauce, suggests clam cOIUloisseur Scott Fisher, R.D., a sports nUlrIuoms nutJ:ients than regular brown rice. in Armonk, N. Y.

Canola oil Fig bars Serving: 1 tablespoon Serving: Two small fig bars Carbohydrate: 0 grams Carbohydrate; 20 grams Protein: 0 grams Protein: 1 gram Fat: 14 grams Fat: 2.5 grams Calories: 124 Calories: 110 Benefits: For optimal performance, J1UUlCJ:S need to obtain about 30 Benefit: These mini "energy bars" are great high-carbohydrate snacks percent of their calories from fat. And of all the different sources, of fat that satisfy your sweet tOOUl without packing fat into your arteries. out there, canola oil is the hest, says Runner's World nutJ:ition columnis Serving suggestion: Eat 'em as is, right out of the package. Liz Applegate, Ph.D. Compared to other oils, canola has the lowest levI of artery-clogging saturated fat and one of the higllest levels of Flax monounsaturated fat, wJlich lowers vour risk of heart disease. Canola is Serving: I tablespoon also rich in omega·3 fatty acids, Carbohydrate: 4.1 grams known to fight heart disease. Protein: 2.3 grams Serving suggestion: Use canola oil instead of otlterfats, such as butter Fat: 4 grams and margarine, when cooking or baking. Calories: 59

30flO • oflO Benellts: Sold as seeds, oil or a ground meal, flax contains higb. amoun' Serving suggestions: Drink it straight, make a fruit hake or pOll! ii of alpha-linolenic acid, a type of fat that can boost immunity, bloodflov over your favorite high-fiber cereal. If you're lactose-intolerant, usc and possibly even endurance. Flax also keeps your platelets (flat cells it reduced-lactose milk or milk with live cultures. your blood) from clumping togctb.er and forming dangerous clots. Serving suggestions: Use ground flax seeds when baking muffins, buy Oatmeal breakfast cereals that contain flax (check tlte label) or mix flax seed oil Serving: 112 cup into your dressings. Store flax seeds in your refrigerator to keep Carbohydrate: 27.3 grams them from turning rancid. Protein: 5.5 grams Fat: 3 grams Ginger root Calories: 148 Serving: 1 teaspoon Benefits: Oatmeal ranks as one of the best breakfast foods for those Carbohydrate: 1.4 grams watching their weight, because, as the saying goes, it sticks to your ribs Protein: 0.2 grams Oatmeal's high amount of water-soluble fiber does more than keep you Fat: 0.1 grams full: It also lowers your blood cb.olestcrol. High in muscle-ftleling Calories: 7 carbohydrate, oatmeal is also a good source of iron, Benefits: Besides settling your slomach, this spice may act as a natural Serving suggestions: Oatmeal is perfect before a long run, as it provide anti-inflammatory, reducing joint and muscle pain. It also may prevent slow-release carbohydrates to your bloodstream. Make it more nutritiou heart attacks by thinning your blood. by adding dried or fresh fruit. Serving suggestion: Look for dense roots. Grate the root for stir-fry dishes, cold salads and smoothies. Oranges Servin g: One orange Kiwifruit Carbohydrate: 15.2 grams Serving: 1 medium kiwi Protein: 1.3 grams Carbohydrate: 11.3 grams Fat: 0.1 gram Protein: 0.8 grams Calories: 60 Fat: 0.3 grams Benefits: An excellent source of carbohydrate, oranges are packed witlt Calories: % vitamin C. This powerful antioxidant may help your muscles recover Benefits: This tait and tasty fruit is an excellent source of vitamin C. It': faster after exercise and will keep your immune syslem running strong, also lIigh in potassium, which can help keep blood pressure low. Ajuic; says Coleman. Oranges are also a great source offolate, which helps kiwi makes a pelfect postrun snack on a hot day. maintain optimal levels of hemoglobin for your oxygen-carrying red Serving suggestions: Simply peel a kiwi after your run and eat it plain. blood cells. The while pith on oranges is loaded with flavonoids that ke Or mix it into fruit salads or your favorite smoothies. WL cholesterol from turning into plaque. Serving suggestion: Get in the habit of gUlping down a large glass of Low-fat (1%) milk orange juice after a run. You'll be: (1) replenishing your muscles with Serving: 8 ounces carbohydrate; (2) boosting your immune system with vitamin C; and (3: Carbohydrate: 1l.7 grams rehy~rating your body with fluid. Protein: 8 grams Fat: 2.6 grams Pasta Calories: 102 Serving: 2 ounces Benefits: Drinking low-fat (l %) milk or nonfat milk is the easiest way t Carbohydrate: 42 grams get high amounta of calcium into your body. Calcium is one of the mon Protein: 7.6 grams important nutrients for runners, because it's involved in crucial bodily Fat: 1.1 grams functions such as bone-mineral fOfltlation, muscle contraction and nerve Calories: 210 conduction, says number-one calcium fan Ellen Coleman, RD., author Benefits: Famous as the quintessential carbo-loader, pasta is low in fat Eating for Endurance, 3rd ed. (Bull Publishing, 1997). Consuming and is a great source of folate, which decreases your risk of heart diseas, adequate calcium helps prevent stress fractures, shinsplinta and possibl) Pasta also serves as a great vehicle for other good-for-you foods like muscle cramps. Lastly milk is a great postrun recovery food because it sauce, tofu and clams. provides both. carbohydrate and protein, (Avoid milk just before runn~ Serving suggestions: Enjoy pasta with a low-fat marinara sauce for the however, because it can cause side stitches.) pelfect prerace entree. Or combine pasta with chopped clams and

5 of 10 hUO broccoli to power you up for your next day's workout. Calories: 127 Benelits: and other types of fatly flSn corne packed with Peanut butter omega-3 fatty acids, important oils that keep your immune system .tron Serving: 2 tablespoons They also may boost bloodflow, which could improve your running. Carbohydrate: 6.9 grams Serving suggestion: Grill salmon and top it with a fruit salsa of sliced Protein: 7.7 grams kiwi, papaya, cilantro and a jalapeno pepper. The salsa provides Fat: 16 grams important antioxidants as well as fiber, says Applegate. Calories: 188 Benefits: Peanut butter is a good source of vitamin E, probably the mos Spinach powerful antioxidant. The fats in peanut butter are mostly Serving: 1/2 cup monounsaturated and polyunsaturated, which are the heart-healthy kind Carbohydrate: 1 gram Protein: 0.8 grams Serving suggestion: Look for tile naturalform of peanut butter, sold in Fat: 0.1 grains health-food stores. It's a bit thicker than processed brands, and you'll Calories: 6 have to use some muscle power to stir it up, but it contains more healtft: Benelits: High in carotenes, calcium and iron, spinach is a true "power fats than the other brands.lfyou buy processed peanut butter, avoid food." The carotenes help ward off age-related diseases as well as protei types that list hydrogenated fats fUllt on the list of ingredienul. your muscles from damage. The calcium keeps your banes strong. The iron keeps your energy high. Pretz.els Serving suggestions: Use spinach instead of iceberg lettuce to boast th~ ServIng: 1 ounce nutritional value of your salads. Also, sneak cooked spinach into lasagn Carbohydrate: 22.5 grams and other casserales. Make sure to eat something acidic or high in Protein: 2.6 grams vitamin C, such as tomatoes or !lranges, along with your spinach to Fat: 1 gram increase iron absOlJltion. Calories: 108 Benel1ts: Both hard and soft are high ill carbohydrate and law i Steak fal. Even salted pretzels are fme for those wIlD don't have high blood Serving: 3.5 ounces pressure, as the sodium helps you retain the fluid you drink before and Carbohydrate: 0 grams after running. Protein: 27 grams Serving sugge.~tions; Keep a bag of pretzels at work and on the kitcllen Fat: 16.4 grams counter at home. And make sure you drink plenty of water or fruit juice Calories: 263 with them. Benelit: Lean red meat is your best source of absorbable iron. Sldmpin[ on red meat in an effort to cut cafories and fat can lead to iron deficicnc Raisins low energy levels and poor running performance. Servin g: 213 cup Serving suggestion: Make fajitas by marinating flanK or round steak, Carbohydrate: 79 grams which tend to be lower in fat than other cuts. Chop the steak up with Protein: 3.4 grams some tomato",., onions and peppers and toss them on the grill. Once Fat: 0.5 grams cooled, wrap it .11 in a tortilla. Calories: 302 Benefits: High in carbohydrate alld low in fat, this convenient snack Strawberries supplies plenty of potassium as well as some iron. Like grapes, raisins Serving: 1 cup .. Iso contain an abundance of heart-healthy phytochemicals. Carbohydrate: 10.5 grams Serving suggestions: Sprinkle them on your cereal, add tllem to yogurt Protein; 0.9 grams or simply snack on them throughout the day. Fat: 0.6 grams Calories: 45 Salmon Benelits: Strawberries-and many other berries-are low in fat and high in Serving: 3 ounces vitamins, especially beta-carotene, vitamin C and folate. 'They also Carbohydrate: 0 grams provide lots offluid, making them good snacks after a workout, Protein: 22 grams "specially on hot days. StrawbelTies are loaded with ellagic acid, a Fat: 3.8 grams powerful antioxidant that can inhibit lumor growth.

70flO 80[10 Serving suggestions: Mix strawberries and other berries into a fruit 11.t: 1.2 grams salad, or blend tltem with. milk or yogurt for a nutritious postrun shake. Calories: 69 Or slice up severdjuicy strawberries to put on top of your pancakes or Benefits: High in carbohydrate, whole-grain bread contains many of tll( instead of . same healthy phytochemicals as fruits and vegetables. Most whole grai, also contain B vitamins, and some come witn iron added. Sweet potatoes Serving suggestions: Use whole-grain bre.u for your salulwiches. Serving: One baked sweet Carbohydrate: 27.7 grams Yogurt Protein: 2 grams Serving: 8 ounces Fat: 0.1 grams Carbohydrate: 17.4 grams Calories: 117 Protein: 13 grams Benefits: Sweet potatoes are packed with carbohydrate, fiber and· Fat: 0.4 grams carotenes, a family of antioxidants that prevents cancer. Calories: 127 Serving suggestion: Microwave the sweet potato until it's soft to the Benefits: Yogurt is a terrific source ofmuscle-.fueUng carbohydrate, touch (about 4 minutes), split it open and add a pinclt of brown sugar at protein and calcium. Look for yogaro that Hat "live and active cultures' cinnamon plus a touch of butter or low-fat yogurt. on the label, as they may boost immunity. Serving suggestions: Great for a quick breakfast. Or add your own fres! Sweet red peppers fruit and granola to plain, nonf.t yogurt to create a snack loaded with Serving: 1/2 cup, chopped vitamin C, fiber and other nutrients. Carbohydrate: 3.2 grams Protein: 0.4 grams Fat: 0.1 grams Calories: 14 Benefils: These crunchy, colorful vegetables supply more inununity-boosting vitamin C than oranges. They're also loaded with carotenes, a family of plant pigments known to fight heart disease and cancer. Serving suggestions: Use tilem as a colorful addition to any pasta dish or salad. Or cuI them up and take tllem to wark.

Tofu Servin g: 1/2 cup Ca.rbohydrate: 5.4 grams Protein: 19.9 grams Fat: 11 grams Calories: 183 Benelits: Most vegetarians know, Iilat tofu is one of the best non-meat protein sources. It also supplies a decent dose of bone-building calcium and B vitamins. According to research; the soy protein found in tofu ma help prevent cancer, heart disease and osteoporosis, and it may decreas< menopausal symptoms. Serving suggestions: Try tofu .in pasta sauces and stir-fry dishes. You'll nonnally find it refrigerated in the produce department of your grocery store.

Whole-grain bread Serving: One slice Carbohydrate: 12.9 grams Protein: 2.7 grams

9 of 10 100flO