“The doctor of the future will no
longer treat the human frame with drugs, but rather will cure and prevent
disease with nutrition.” -Thomas Edison
I am always trying to learn more
about nutrition. Food fuels my run, the better I eat, the better I run. Here is
a list of fifteen foods that you need to fit into your diet.
1) Almonds
are an excellent source of vitamin E. Eating nuts several times a week lowers
the LDL cholesterol, decreasing your chance of heart disease.
2) One
egg contains 10% of your daily protein needs. Egg proteins contain amino acids
which your muscles need to promote recovery.
3) One
Sweet Potato contains 250% of the daily Value of vitamin A the powerful
antioxidant. Sweet potatoes also contain Vitamin C, potassium and iron.
4) Look for a whole grain cereal with protein
that contains at least 8 grams of protein.
A good example is Kashi GoLean cereal.
One cup of this cereal contains 7 different whole grains, 10 grams of
fiber and heart-healthy phytonutrients.
5) Oranges
supply over 100% of the daily value for the antioxidant vitamin C. Recent
studies have suggested that taking vitamin for 2 weeks prior to challenging arm
exercises helps alleviate muscle soreness.
6) One
cup of canned black beans contains 30% of the daily value for protein, almost
60% of the daily value for fiber and 60% of the daily value for folate.
7) Recent
research has suggested that the blend of phytonutrients in mixed green salads
may fend off age related diseases. Mixed green salads may help fight off
Alzheimer’s, cancer heart disease and diabetes. These salads also help ward off
muscle damage brought on by tough workouts.
8) Salmon
is an excellent source of high quality protein and omega-3 fats.
9) 100%
whole grain bread helps reduce the chances of metabolic syndrome. Metabolic
syndrome is characterized by belly fat, low levels of good cholesterol and high
blood sugar,
10) Stir
fry vegetables contain anti-oxidants such as beta carotene and vitamin C.
11) Whole
grain pastas contain easily digestible carbs that help you restock spent
glycogen stores.
12) One
four ounce serving of chicken contains half of runners daily protein needs.
13) Frozen
mixed berries contain anthocyanin, a powerful group of antioxidants that may
help stave off Alzheimer’s and cancer.
14) Dark
Chocolate contains potent antioxidants that can boost heart health.
15) One
cup of low fat yogurt contains 13 grams of protein and 40% of the daily value
of Calcium.
My next posting will be in regards to the foods that runners should avoid on race day.
Do you follow any particular
diet? If so, what diet do you follow?
Art
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