Welcome to Getting Fit at Fifty

My name is Art Davis and I started running in 2007 to lose weight. Check out my before and after photos at the bottom of the page. I ran my first 5K and 10K in 2007 I went on to run my first half Marathon and full Marathon in 2008.

Sunday, February 24, 2013

Best Foods For Runners

“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?

No comments:

Post a Comment