Plusssz Electro-Sport Rehydration Formula – Fast-Acting Energy Boost

Plusssz Electro-Sport is designed to help you get back in the game faster. Powered by glucose, it provides a quick-release carbohydrate that fuels your muscles during mild- to moderate-duration activities like short- to mid-distance running. Glucose, a primary energy source, is stored in muscles and the liver as glycogen and is essential for optimal muscle function and energy recovery after intense exercise. This combination of a full electrolyte and multivitamin complex supports hydration and energy.

Benefits for Runners and Athletes:

• Rehydrates and Replenishes Fluids: Keeps you hydrated during and after mild-to-moderate physical activity.
• May Assist in Preventing Muscle Cramping: Essential electrolytes help prevent painful cramps.
• Boosts Energy and Reduces Fatigue: Glucose provides an immediate energy source to keep you moving.

Plusssz Electro-Sport Endurance – Sustained Energy for Longer Activities

For those who need sustained energy during prolonged exercise, Plusssz Endurance is the perfect choice. It contains Palatinose™ which is a naturally derived, slow-release carbohydrate that delivers a steady energy flow, ideal for long-distance running, cycling or any endurance sports. Palatinose™ is absorbed more slowly than glucose, ensuring balanced blood sugar levels and a prolonged energy supply.

Benefits for Long-Distance Runners and Endurance Athletes:

• Consistent Energy Release: Plusssz Electro-Sport Endurance effervescent tablets each contain sustained release Palatinose^TM (isomaltulose) 193,5 mg, which assists in providing long-lasting energy during endurance activities.
• Balances Blood Glucose: Supports stable energy without spikes or crashes.
• Hydrates and Replenishes Fluids: Contains essential electrolytes to prevent dehydration.
• Reduces Fatigue: A blend of vitamins and minerals that can assist in relieving fatigue.

With Plusssz Electro-Sport and Plusssz Endurance, you get the essential nutrients, electrolytes, and sustained energy to stay active, hydrated, and ready to reach your fitness goals. Whether you need a rapid energy boost or long-lasting fuel, Plusssz has you covered.

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The post Fuel Your Performance with Plusssz Electro-Sport and Plusssz Endurance appeared first on Runner's World.

Watching the limits of human performance shift was incredible and inspiring. It made me want to head out the door and test my own capabilities. But in addition to thinking about how insane it is to average a 2:50 pace for 42.2km, my mind also went to the fact that I’d never have a team of coaches and specialists helping me every step of the way to break my own PB.

…what can I actually take away from this performance to use in my own running…

I then asked myself: If I’ll never have all that, what can I actually take away from this performance to use in my own running, beyond maybe getting my hands on a pair of his R10000 super shoes?

Fair question, I think. Runners like you and me will likely never reach the two-hour barrier in the marathon (although if anyone reading this does go for it, we believe in you). But for those hunting an elusive marathon PB, a Comrades qualifier or looking to complete a standard marathon for the very first time, the good news is, the principles that powered Sawe’s performance aren’t reserved for the greatest athletes on the planet. They can apply to us, too.

To run a strong marathon, no matter your time goal or fitness level, the single most important aspect is how well you prepare, says Josh Rowe, head of sports tech at Maurten, a key strategist behind Sawe’s fuelling for London. Rowe, along with others from Maurten, spent 32 days with Sawe’s team in Kenya to fine-tune his nutrition strategy for London.

Ahead, Rowe outlines three key lessons you can learn from Sawe’s record-breaking effort, and how to use them to finish your next marathon stronger than ever.

Have a Fuelling Plan
Every marathoner is working against the same limitation: Your body only stores so much fuel. “At some point during the race, you’re going to run out of carbohydrates,” says Rowe. “That’s when people refer to hitting the wall.”

The sudden fatigue and immediate slowdown you experience at that “wall” isn’t random. It’s your body shifting from carbohydrate to fat as its primary fuel source, which is a much less efficient process, Rowe says.

Sawe avoided this fate with a meticulously planned fuelling strategy that included taking in an average of 115 grams of carbohydrates per hour during his record-breaking run, according to a Maurten press release.

The exact numbers aren’t the key; everyone’s fuelling is unique. It’s the testing and planning beforehand to arrive at these numbers that you can use in your training.

Rowe, a former 2:20 marathoner himself, says treating fuelling like an afterthought is a common mistake recreational runners make. Waiting for the free gels at aid stations or packing your own but only taking them when you get tired rarely allows you to run strongly over a full 42.2 kilometres.

“A majority of runners have a plan for their training and their pacing,” Rowe says. “You need to do the same for your nutrition.” That means making these two decisions ahead of time:

• What type of fuel will you take (gels, chews, drink mixes, or something else)?
• How often you’ll take it (whether that’s guided by kilometre markers or elapsed time).

Maurten recently launched a free, race-specific tool that does both of these things for you, to make personalised fuelling available to runners like you and me – not just the elites. Deciding on your strategy ahead of time is one thing, but it’s important to practice this plan in your training, which is Rowe’s second takeaway.

Train Your Gut
Rowe says many runners underestimate how often they actually need fuel during a marathon. Sawe’s strategy included fuelling every 5K, which, during his 1:59:30 race, meant taking in carbs about every 14 minutes. Most fuelling advice for recreational runners suggests fuelling every 30 minutes or so, which, for a sub-four marathoner, still means taking in fuel about every 5K. See, you’re not as different from Sawe as you think!

This is where gut training becomes essential. In Sawe’s buildup to London, fuelling wasn’t something he just figured out on race week. Rowe and the Maurten team worked with Sawe on his fuelling for months, training his gut to process the exact amount of fuel he needed to sustain his record-setting pace in London.

“We’ve been saying it for years, ‘just get used to [your fuel],’” Rowe says. “That’s very much the idea around gut training.”

Rowe’s team ran a series of complicated and expensive tests to figure out the exact amount of carbs Sawe metabolised while he ran, and then adjusted his intake accordingly so he would always have the energy to perform. While we may not have that precise insight, practising fuelling throughout your training block allows for trial and error, so you can also pinpoint the amount of carbs you need and when you need to replenish them.

Rowe says to think of your gut as just another system to train, similar to your aerobic or anaerobic energy systems, which you target with specific workouts. One of the biggest mistakes runners make is only practising fuelling on low-intensity long runs. “As you increase intensity, blood flow gets diverted away from the stomach,” Rowe explains. “So when you’re putting in gels and drinks, it struggles to metabolise them.”

That’s why, if you’ve only ever practised fuelling during long runs, the same fuel can suddenly cause an issue at the 30K mark on race day, as you’re working at a higher effort. To avoid this problem, Rowe recommends practising your fuelling in marathon-pace efforts in training. Then, gradually increase how much you take in over the course of your training cycle, just like you do with mileage and intensity.

Rowe says gut training for recreational runners may take anywhere from four to 10 weeks during their race training block. Some runners’ bodies may grasp their fuelling better than others, making gut training shorter for them than for athletes who need to experiment with different options before actually progressing their intake level.

“It’s not like the start of a marathon training block, you actually go run a marathon,” Rowe says. “You build up to it. It’s the same with gut training.”

Do the “Boring Stuff” Consistently
It’s tempting to think Sawe’s accomplishment came down to a team of specialists working to optimise every single aspect of his training, much like I did. While that was certainly part of it, zoom out, and the foundation of his success is a lot more attainable to the everyday runner. “[Elite runners are] exceptionally good at doing the non-sexy things,” Rowe says.

In addition to racking up easy miles (he reportedly clocked about 240K a week on a 10-day training cycle) and simply knowing the purpose behind every workout, Sawe mastered nutrition. He didn’t just follow a plan – he took an active role in refining it, learning what worked for his body through repeated testing and adjustments, Rowe says. Over time, that hands-on approach helped him dial in a strategy he fully understood and trusted.

“A lot of people think all the training effects happen in the session itself,” Rowe says. “But a big factor is what happens after the training.”

If you finish a run depleted and ignore fuelling, your body doesn’t have the energy it needs to absorb the work you just did, Rowe says. Over time, that can quietly limit your progress. “You could have an A-plus session, but if you have B or C nutrition, it completely brings the level of that session down,” Rowe says. For recreational runners, the biggest gains often come from stacking these small, repeatable habits:

• Fuel before key sessions so you’re not starting empty.
• Practice your fuelling, not only on long runs, but specifically during marathon-pace work.​
• Prioritise post-run nutrition to support recovery.

Sawe’s 1:59:30 wasn’t the product of one magical workout. It resulted from years of training and dedication to achieving a goal he always believed was possible. “When I go home, they always ask about my training and preparation,” Sawe said in a press release from Maurten. “I haven’t shared with them my ambition to run a world record, because in our culture we don’t talk about such things in advance – only when they happen.”

The post How Sabastian Sawe Fuelled his Sub-2 Marathon appeared first on Runner's World.

Avocados are rich in heart-healthy monounsaturated fats…

Whether you’re clocking up kilometres on the road or trail, your body needs the right fuel to perform at its best. Avocados are rich in heart-healthy monounsaturated fats that provide slow-release energy. These good fats help keep runners fuelled for endurance runs. They also support the absorption of certain vitamins and help protect heart health, allowing the body to get the most out of a balanced diet.

Recovery matters just as much as performance. Avocados contain potassium – double the amount found in bananas – which helps prevent cramps and supports muscle recovery. Their good fats also have anti-inflammatory and antioxidant properties, which may help reduce post-exercise soreness.

A happy gut helps create a healthy athlete. Avos contain fibre, including prebiotics, that support digestive health and a balanced gut microbiome. A healthy gut can improve nutrient absorption and support immune function, helping athletes stay well and consistent with training.

Beyond sports performance, avocados offer a wide range of health benefits. Both green-skinned and dark-skinned avos are high in energy, vitamin K and biotin. They are cholesterol free, sodium free and a source of fibre. The good fats found in avos may also help decrease the physiological processes linked to Alzheimer’s Disease and mild cognitive impairments.

Avocados are bundles of joy. One avocado contains 13g of healthy monounsaturated fatty acids, and diets higher in good fats may lower the risk for depression, anxiety and other mental health disorders, while supporting thought-processing, hormone production and stress-reduction mechanisms within the brain.

They also fit perfectly with current food trends focused on whole foods and gut health. Versatile, nutritious and delicious, avos make it easy to fuel smarter, recover better and add value to everyday meals.

So go on – add an avo!

For further information and great avocado recipes, visit www.avocado.co.za.

Avo Smoothie Recipe (Vegan friendly)
Serves 1

Preparation time: 10 minutes

Ingredients:

• 1 avocado, chopped
• 1 banana, sliced
• 125ml (½ cup) chopped pineapple
• A handful of baby spinach
• 180ml (¾ cup) orange juice + extra
• A squeeze of lemon juice, to taste

Method:

1. Freeze the avo, banana and pineapple overnight in an airtight container.
2. Blend all the ingredients until creamy. Thin out with extra orange juice, if preferred. Serve immediately.

Tip:

If you don’t have time to freeze the fruit, blitz it fresh with a handful of ice cubes.

The post Fuel, Recover, Perform with the Avo Advantage appeared first on Runner's World.

For some of us, the desire to get lighter becomes a driving motivation, with the belief that more weight equals slower speed. But while aiming for healthy body composition is important, we might find ourselves heading into dangerous territory: At what point does managing macros and calories veer toward unhealthy preoccupation?

…so that daily consumption feels more like nourishment and a balanced diet rather than restriction.

The answer is different for everyone, but some general strategies can help reframe your approach to eating so that daily consumption feels more like nourishment and a balanced diet rather than restriction. 

Experts share their insights on what to consider when it comes to nurturing a healthy relationship with food, including five strategies to implement in your daily life.

1. Rethink Weight Goals
A mistake some runners make is aiming for the lowest body fat percentage possible through food tweaks, and then finding themselves actually slowing down – even if they’re on track toward their weight goals, explains Mike Matthews, CPT, author of Bigger Leaner Stronger.

“There’s a point of diminishing returns,” Matthews tells Runner’s World. “You want to be lean enough that you aren’t carrying too much extra bodyweight, but not so lean that you can’t stay healthy, feel good, and train hard.”

Part of the difficulty is that it’s tough to know where that point might be on an individual level. That’s when you might rely on perceptions of what you “should” weigh, says Matthews.

A better form of goal setting? Performance. See fat loss as a potential side effect of your training, not as the end goal in itself. Then, supplement your training by eating in a way that fuels those running goals, Matthews suggests.

2. Focus on All Food Groups Equally
When it comes to macros – carbs, protein, and fat – many endurance athletes prioritise only the first one on that list, and tend to obsess over hitting a specific number, says Matthews.

“There’s no question carbs are important for athletes, but this single-minded focus can sometimes cause them to neglect other vital aspects of their nutrition,” he states.

For example, studies have suggested that endurance athletes need to consume around two to three times more protein than the recommended dietary intake as a way to support performance, recovery, and muscle mass. Matthews adds that this is particularly important when trying to lose weight so you’re not shedding muscle.

3. Pay Attention to Your Thoughts Surrounding Food
One sign that your eating may be a point of contention is that you often think about what you’re eating – as well as what you have eaten, what you’re going to eat, what you should be eating, and so on.

“Increased thoughts about food and planning your days around food are red flags when it comes to a potentially problematic relationship with eating,” Amy Gooding, PsyD, a clinical psychologist at the Eating Recovery Centre, tells Runner’s World. “From there, it might progress to avoiding social situations because the ‘right’ foods aren’t available.”

In her work, Gooding has seen many athletes start new eating plans with good intentions, but then become consumed by compulsive thoughts around food. Even if they’re eating the way they think they should, they might implement even more restrictions or rules.

“This makes it very difficult to resume normal eating because they’re not satisfied, they keep pushing it,” she says. At that point, repetitive thoughts and negative eating behaviours can lead to injuries like stress fractures, chronic wounds, joint inflammation, poor muscle recovery, and other problems. Fatigue is also rampant, Gooding adds.

“If you’re not fueling yourself in a balanced, healthy way, it’s going to show up eventually,” she says.

A good first step is to simply start noticing your thoughts about food, Gooding suggests. If these thoughts take up most of your mental energy, you may want to consult with a dietitian who specialises in helping athletes to get a plan that suits you better, for example.

Matthews suggests gently pivoting your thoughts toward what you enjoy instead. Think of it as the Marie Kondo style of mindfulness: Try to identify what sparks joy, which could be anything from visualising your last amazing run to replaying a movie scene you love. Like your body, your brain can be trained with practice, he explains.

4. Avoid Labelling Foods as “Good” and “Bad”
Many dietitians suggest you shouldn’t label any foods as “good” or “bad” because that makes eating a moral issue and also tends to drive cravings. That said, it’s worth taking a closer look at your relationship with ultraprocessed food, says Joan Ifland, PhD, nutrition researcher and editor of the textbook Processed Food Addiction.

“We are living in a culture saturated with messages about ultraprocessed food, tying consumption to rewarding yourself, seeing these foods as a treat, a comfort, or an indulgence,” Ifland tells Runner’s World. “We’re told that it’s okay, because of the ‘everything in moderation’ message. But these foods are wearing us out. They increase adrenaline, and then we crash afterwards.”

A beneficial approach instead is thinking about addition rather than subtraction. That means rather than focusing on banning ultraprocessed options altogether, lean into adding healthier choices—fruits, vegetables, whole grains, healthy fats, fish—so that there simply isn’t room for all the ultras, suggests dietitian Kara Hoerr, RDN.

“Restriction will almost always create the opposite effect of what you want,” she tells Runner’s World. “Once you give yourself unconditional permission to have all foods, and you load up on healthy choices, it tends to take the power out of those ultraprocessed choices. You may even find that when you do eat them, they’re not as good as you remember.”

5. Don’t Compare Yourself to Anyone Else
Maybe most of the people in your running group swear by plant-based eating, but going days without animal protein is sapping your energy. Or you’ve heard intermittent fasting has tons of benefits, but having dinner at 4:30pm has you making fridge raids in the wee hours of the morning.

What’s wrong with you? Absolutely nothing, says regenerative and sports medicine specialist Rand McClain, DO. Nutrition needs are highly personalised, particularly when your running schedule is thrown into the mix, McClain explains. For example, some people love fasted training while others try it and feel lightheaded and nauseated.

“We have a tendency to try different strategies based on what we think most people are doing, especially our belief about what the average runner does,” McClain tells Runner’s World. “But there really is no average runner. So, it doesn’t make sense to force yourself into doing something that’s obviously not working for you just because you believe it’s the norm.”

Instead, keep a food log, but expand it way beyond what you eat, McClain suggests. Track other factors, such as energy levels, sleep, stress, mood, running performance, and motivation. You can also record even stronger potential effects, such as a sense of purpose and sociability. Play around with different eating strategies to see what changes, McClain recommends.

“Look, we all have an Aunt Jenny in our family somewhere who lived to be 100 even though she smoked a pack of cigarettes and ate a pint of ice cream every day,” says McClain. “You’re not making your health choices based on that example. Similarly, don’t make your choices based on anyone else either, even the people you hold up as examples of perfect habits. Experiment, be open-minded, stay aware, and see it as an ongoing adventure.”

The post Five Smart Tips for Easy Healthy Eating appeared first on Runner's World.

Buck the trend by putting more fruit on your grocery list.

“It’s important to remember that the sugar in fruit is also bundled with fibre, vitamins, minerals, and antioxidants, so it’s not nearly the same as the sugar added to processed foods,” says sports dietitian and ultramarathoner Alex Borsuk.

Research backs this up. One systematic review and meta-analysis examined 155 previous studies related to the effects of certain foods on blood sugar levels. The analysis found that foods naturally containing fructose sugars, like fruits, generally do not have a detrimental effect on blood sugar control.

However, foods with added sugar, such as soft drinks, candy, and breakfast cereals, do have harmful effects – a sign that the natural sugars in an apple are processed in the body a bit differently than the sugar in a can of Coke. “And the sugars in fruit can serve as a quick energy source for your working muscles,” Borsuk adds.

For these reasons, you’d be hard-pressed to find any studies linking fruit intake among active individuals with unwelcome weight gain. In fact, research shows that the inverse is true: People who typically eat more fruit tend to have healthier weights. What’s more, a study in the journal Circulation found a link between those with higher fruit (and vegetable) intakes and lower mortality.

Despite the positives of fruit consumption, evidence shows that few people are actually reaping the health-improving and performance-boosting benefits that come along with these foods. Only about 15 percent of adults in the USA are eating enough fruit – about two servings per day – according to information from the USDA.

Buck the trend by putting more fruit on your grocery list. To help you get started, here’s a list of seven healthy fruits you can grab before or after a run, along with exactly why, and how you should add them to your daily diet.

For Gut Health: Raspberries
Among the fruits you’re most likely to come across at any supermarket, raspberries lead the way with respect to dietary fibre. A one-cup serving of the fruit delivers a whopping 8 grams of fibre, and that is good news for your microbiome. A systematic review and meta-analysis published in The American Journal of Clinical Nutrition shows that higher intakes of fibre can bolster levels of beneficial bacteria in our guts.

“The fibre in fruits like raspberries is a prebiotic, meaning that it acts as ‘food’ for the healthy bacteria to eat, which encourages their growth,” Borsuk says. Beyond keeping your digestive system running smoothly – yes, that can mean less midrace port-a-potty stops – it’s worth noting that the make-up of the bacteria within our digestive tracts is increasingly being linked to everything from brain health to weight loss.

For Recovery: Tart Cherry Juice
For the most part, it’s better to focus your efforts on eating whole fruit instead of juice. If you are going to drink juice, consider shelving the OJ in favour of a cherry variety like Montmorency, the most common type of tart cherries grown in the US, as an effective recovery aid.

Research found that active females who sipped Montmorency tart cherry juice twice a day (once before breakfast and again before dinner) for eight days reported less muscle soreness and exhibited certain signs of improved recovery of muscle function, like jump height, in response to training compared to those who drank only a placebo beverage.

Additionally, a meta-analysis of 10 separate studies (totalling 147 athletes) linked the consumption of tart cherry juice to improved endurance performance thanks to its anti-inflammatory effects and enhanced blood flow.

For Brain Power: Blueberries
Research suggests that frequent blueberry consumption can help the brain fire up when faced with certain cognitive tasks and improve memory function. It’s believed that the flavonoid antioxidants in blueberries work to improve blood flow to the brain to help keep you sharp as a whip.

Because a big chunk of the antioxidants in blueberries are found in their skin, smaller wild blueberries, which have a higher skin-to-flesh ratio, are especially rich in these brain-benefiting compounds. Look for bags of frozen wild blueberries at your grocery store.

For Hydration: Cantaloupe
Dehydration can drive up hunger, deplete your energy, and trip up your runs. Research published in Medicine and Science in Sports and Exercise found that certain aspects of brain functioning, such as motor skills and hand-eye coordination, are impaired when your body weight is reduced by just 2 percent through dehydration.

Cantaloupe can help you sidestep dehydration thanks to its high water content. It also provides vitamin C to support your immune system and packs antioxidants shown to decrease inflammation, according to the Cleveland Clinic.

For Weight Loss: Pears
No doubt you’ve heard the saying, “An apple a day keeps the doctor away.” It turns out, a different cold-loving fruit may be what you need to keep excess weight at bay. A study in the Journal of Nutrition and Food Sciences discovered that people who eat pears are less likely to be overweight.

Using nearly a decade of data from the National Health and Nutrition Examination Survey, which involved 24 808 adult participants, the researchers found that pear eaters were 35 percent less likely to be obese than people who did not include the fruit in their diets. People who regularly included pears in their diet were shown to consume fewer added sugars and were found to have higher intakes of important nutrients like fibre, vitamin C, potassium, and magnesium.

For Bone Strength: Dried Figs
Consuming dairy isn’t the only way to help build strong bones. Figs also provide two important nutrients involved in bone power – calcium and vitamin K. “We need vitamin K since it helps our bones hold onto calcium so it can continue to contribute to bone strength,” explains Borsuk.

For Better Sleep: Kiwi
Sleep is a major part of exercise performance. It’s hard to nail a PB when you’ve been counting sheep all night long, so it’s a good idea to seek out lifestyle choices that can promote high-quality sleep.

Evidently, eating this fuzzy fruit is a solid dietary choice to punch your ticket to dreamland. A study led by scientists in Taiwan found that adults prone to tossing and turning who snacked on two kiwi fruit one hour before bedtime for a month fell asleep 45 minutes faster and were able to stay asleep for longer than those who went without the fruit. One possible explanation: Kiwis may boost levels of serotonin, a brain compound that regulates the sleep cycle.

Need more proof that eating fruit like kiwi can help you sleep tight? A report in the journal BMJ Open found that people who ate the most servings of fruits and vegetables daily – and, in turn, had higher blood levels of certain antioxidants like carotenoids (which you’ll find in kiwis, among other fruits) – were more likely to get the recommended seven to eight hours of sleep than those who ate less.

The post Seven Power Fruits That Boost Performance appeared first on Runner's World.

…it provides a quick-release carbohydrate that fuels your muscles during high-impact activities…

Plusssz Electro-Sport Rehydration Formula – Fast-Acting Energy Boost
Plusssz Electro-Sport is designed to help you get back in the game faster. Powered by glucose, it provides a quick-release carbohydrate that fuels your muscles during high-impact activities like short- to mid-distance running. Glucose, a primary energy source, is stored in muscles and the liver as glycogen and is essential for optimal muscle function and energy recovery after intense exercise. This combination of a full electrolyte and multivitamin complex supports hydration, energy, and muscle recovery.

Benefits for Runners and Athletes:

• Rehydrates and Replenishes Fluids: Keeps you hydrated during and after intense activity.
• Prevents Muscle Cramping: Essential electrolytes help prevent painful cramps.
• Boosts Energy and Reduces Fatigue: Glucose provides an immediate energy source to keep you moving.
• Aids Muscle Recovery: With key vitamins and minerals, it helps your muscles recover faster.
• Supports Performance: Contains Co-Enzyme Q10, which aids in energy production and supports endurance.

Plusssz Electro-sport Endurance – Sustained Energy for Longer Activities
For those who need sustained energy during prolonged exercise, Plusssz Endurance is the perfect companion. Using Palatinose, a naturally derived, slow-release carbohydrate, this formula delivers a steady energy flow, ideal for long-distance running, cycling or any endurance sports. Palatinose is absorbed more slowly than glucose, ensuring balanced blood sugar levels and a prolonged energy supply.

Benefits for Long-Distance Runners and Endurance Athletes:

• Consistent Energy Release: Palatinose provides long-lasting energy for prolonged performance.
• Balances Blood Glucose: Supports stable energy without spikes or crashes.
• Hydrates and Replenishes Fluids: Contains essential electrolytes to prevent dehydration.
• Promotes Muscle Recovery: Magnesium helps prevent cramps, and L-Carnitine supports energy production.
• Joint Support and Muscle Mass Recovery: Collagen aids in joint health and muscle recovery, crucial for athletes.
• Reduces Fatigue: Co-Enzyme Q10 and antioxidants protect cells from damage, keeping you feeling energised and strong.

With Plusssz Electro-Sport and Plusssz Endurance, you get the essential nutrients, electrolytes, and sustained energy to stay active, hydrated, and ready to reach your fitness goals. Whether you need a rapid energy boost or long-lasting fuel, Plusssz has you covered.

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“Body fat percentage is the proportion of fat mass relative to total body weight.”

Here is your complete guide to body fat percentage, including how it can affect your running performance and the pros and cons of this measurement.

Understanding Body Fat Percentage
Body fat percentage is the proportion of fat mass relative to total body weight. This metric gives a more nuanced picture of health than body mass index (BMI), which is simply a measurement based on height and weight, because it considers the distribution of fat and lean mass (muscle, bone, organs). For most people, maintaining a healthy body fat percentage is crucial for metabolic health, hormone regulation, and physical performance.

So, what is a healthy body fat percentage? A lot of factors go into the answer to that question, including age, sex, race, sport, and life stages, like pregnancy.

According to Farhan Malik, MD, a board-certified sports medicine physician, the general population should aim for body fat percentages of between 14 and 31 percent for women and 6 to 25 percent for men. Athletes, however, often have different and/or narrower ranges due to the demands of their sports.

The American College of Sports Medicine (ACSM) provides helpful charts for understanding body fat percentages and how they relate to health and performance.

Healthy Body Fat Percentage, According to the ACSM*

Men:

• Age 20-29: 7.9–18.6%
• Age 30-39: 12.5–21.6%
• Age 40-49: 15.0–23.5%
• Age 50-59: 17.0–24.9%
• Age 60-69: 18.1–25.6%
• Age 70-79: 17.5–25.2%

Women:

• Age 20-29: 15.2–23.5%
• Age 30-39: 15.5–24.8%
• Age 40-49: 16.8–27.4%
• Age 50-59: 19.1–30.0%
• Age 60-69: 20.1–30.8%
• Age 70-79: 18.8–30.0%

*This data combines the ranges for “excellent,” “good,” and “fair” according to ACSM.

Healthy Body Composition Ranges for Athletes vs the General Population
While general population guidelines are helpful, it’s important to recognise that optimal body fat levels vary depending on lifestyle and goals. Body fat percentage ranges vary significantly between athletes and the general population, says Malik.

“Endurance athletes like marathon runners and cyclists tend to have lower body fat levels, often in the range of 6 to 13 percent for men and 14 to 20 percent for women,” says Malik. For elite competitors, this can help maximise aerobic capacity, which may help you sustain effort over long distances or times (to an extent).

Now that doesn’t mean you have to keep close tabs on your body fat percentage in order to see success in a sport like running. The ranges above simply represent averages across large populations of athletes; they’re not a requirement in any way, and the “ideal” body fat percentage for an athlete in any sport doesn’t exist. What’s best is highly individual.

Malik also points out that strength and power athletes like football players and weightlifters often aim for higher body fat levels of 15 to 25 percent for men and 25 to 35 percent for women. Again, nothing about these ranges is required – they’re just averages.

“Some additional fat cover can protect against injuries during collisions [in these sports], allow for greater caloric surpluses to build muscle mass, and provide energy reserves for short explosive bursts,” he explains. “Sports with weight classes may also influence target body composition.”

The takeaway is that body fat targets depend heavily on the demands of the sport, Malik says, so “the focus should be on optimising health and performance rather than sticking to generalised body fat percentage guidelines.”

Worth noting, the ACSM recommends a fat mass no lower than three percent for men and no lower than eight percent for women, because both health and performance are likely to be negatively impacted at those points. Women may experience amenorrhea (absence of menstruation) and risk losing crucial bone mineral density, which can lead to osteoporosis. Men may experience low testosterone, which can lead to several symptoms and health issues.

Regardless of sex, too-low body fat can cause symptoms like constantly feeling cold, fatigued, and weak; a weakened immune system, leading to frequent illness; and brittle hair, skin, and nails.

Why a Healthy Body Fat Percentage Is Important
Maintaining a healthy body fat percentage is about more than aesthetics. Body fat plays a critical role in several physiological functions, including energy storage, organ protection, and hormone production, which is why you don’t want to strive for an excessively low body fat percentage.

“The key is to stay within a healthy range based on age, sex, and fitness goals,” says Malik. “The body requires fat for vital physiological processes. However, excessive or insufficient amounts of body fat can increase the risk of chronic disease.”

To be more specific, too much body fat, particularly visceral fat around the abdomen, is associated with increased risks of chronic diseases like heart disease, diabetes, and certain cancers, Malik says. On the other hand, extremely low body fat can disrupt hormone levels, weaken immunity, and reduce muscle mass, also leading to poor health outcomes.

Why You Need to Balance Muscle and Fat for Longevity and Performance
Striking the right balance between muscle and fat is the key to optimising health and performance based on your goals.

Muscle mass supports metabolic health in a number of ways, including increasing energy expenditure and improving insulin sensitivity. Muscle mass is also important for healthy ageing. Meanwhile, fat serves as an energy reserve and aids in hormone production, insulation, and organ protection.

Maintaining an optimal balance is especially important as we age, considering muscle loss and fat gain tend to accelerate over time. This shift can lead to decreased strength, mobility issues, and increased risks of metabolic diseases.

How Physical Activity Plays a Role in Body Fat Percentage
Exercise plays a pivotal role in achieving and maintaining healthy body fat levels, both through fat loss and muscle growth. The most effective strategies for maintaining a healthy body fat percentage, and your health in general, typically include a combination of aerobic exercise (like running, cycling, or swimming) and resistance training (like weightlifting).

While any type of exercise can help you lose body fat if you’re in a calorie deficit (eating fewer calories than you burn), some research suggests that aerobic training leads to more weight and fat loss over long-term periods. But resistance training is the most effective way to build muscle, and helps reduce lean mass loss, which helps maintain your muscle mass during weight loss periods. That combination of fat loss and muscle gain is what leads to an improved body composition.

Malik emphasises that “certain types of exercises, such as high-intensity interval training (HIIT), are especially beneficial due to their ability to burn calories quickly and increase metabolic rate even after the workout ends.”

Studies have consistently shown HIIT to be an ultra-effective method for reducing body fat: A meta-analysis published in 2023 looked at 36 randomised controlled trials and found that all types of HIIT (cycling, outdoor running, and treadmill running) reduce fat mass. Running HIIT led to the greatest fat loss across studies, but only cycling HIIT resulted in new muscle gain.

The big thing about HIIT is that it seems to produce equal or better results in less time, compared to steady-state exercise. This is an important factor in the busy lives people have today. A randomised controlled trial published in 2021 found HIIT to be as effective for fat loss as moderate-intensity steady-state exercise (such as going for a 45-minute run), but with shorter workout duration (the HIIT sessions lasted about 35 minutes).

While scientific literature can guide us to the most efficacious forms of exercise for losing body fat, the most critical long-term factor is adherence. You may have heard this before, but the best type of exercise is the type you can stick to forever.

What to Know About Nutrition and Lifestyle for a Healthy Body Fat Percentage
A balanced approach to managing body fat effectively involves a combination of nutrition, exercise, and lifestyle adjustments, says Chris Mohr, PhD, registered dietitian and exercise physiologist. “Nutrition-wise, focusing on a diet with lots of vegetables, fruits, lean proteins, and fibre-rich whole grains is beneficial,” he says. “It’s also important to keep a caloric deficit if weight loss is the goal, but still maintain adequate protein for recovery and rebuilding.”

Mohr stresses the importance of making sure the calorie deficit is “not so severe that you have low energy and aren’t getting enough nutrition.”

Lifestyle factors are also important, according to Mohr. Sleep and stress management play a big part in managing body fat. Poor sleep, for example, can lead to hormonal imbalances that make it harder to lose fat, while chronic stress can increase levels of cortisol, a potential factor in fat storage.

The Pros and Cons of Tracking Body Fat Percentage
For those aiming to monitor and manage body fat percentage, it’s important to track progress over time using reliable methods. Options for tracking body fat percentage include:

• Body fat scales using bioelectrical impedance, which are often found in gyms, can be purchased for at-home use.
• Skinfold callipers, which you can buy and learn to use online.
• Soft tape measure for measuring waist circumference.
• More precise methods of measurement, like DEXA scans or BOD POD testing.
• Each tool has its own limitations, Mohr says, whether that is accuracy, cost, or availability. When in doubt, a mirror, progress photos, and/or a journal can be a cost-effective way to monitor progress.

The important thing is to measure under the same conditions consistently and to measure over longer periods of time, like weeks or months, to see true trends rather than daily fluctuations. Try to measure at the same time of day, ideally before you’ve eaten breakfast or had any water, and in the same or similar clothing.

There’s one big caveat to consider here: Taking bodyweight and body fat percentage regularly isn’t the right approach for everyone. Individuals with a history of eating disorders or (even an undiagnosed) complicated relationship with food and/or exercise should take caution with frequent weigh-ins.

In fact, some research has suggested that frequently checking one’s weight, body shape, or fat mass can result in significant emotional distress among athletes. If you find yourself becoming obsessed with the numbers or images, it’s better to stop tracking.

Final Thoughts on Healthy Body Fat Percentage
Understanding what a healthy body fat percentage is and why it matters can guide you toward better health and performance in your sport. While the ideal range varies depending on factors like age, sex, and athletic goals, the principles remain consistent with general health guidelines: Prioritise a balanced approach to fat loss and muscle gain, stay active, eat a diet rich in nutrients, and manage stress and sleep.

The post What Is a Healthy Body Fat Percentage? appeared first on Runner's World.

…it provides a quick-release carbohydrate that fuels your muscles during high-impact activities…

Plusssz Electro-Sport Rehydration Formula – Fast-Acting Energy Boost
Plusssz Electro-Sport is designed to help you get back in the game faster. Powered by glucose, it provides a quick-release carbohydrate that fuels your muscles during high-impact activities like short- to mid-distance running. Glucose, a primary energy source, is stored in muscles and the liver as glycogen and is essential for optimal muscle function and energy recovery after intense exercise. This combination of a full electrolyte and multivitamin complex supports hydration, energy, and muscle recovery.

Benefits for Runners and Athletes:

• Rehydrates and Replenishes Fluids: Keeps you hydrated during and after intense activity.
• Prevents Muscle Cramping: Essential electrolytes help prevent painful cramps.
• Boosts Energy and Reduces Fatigue: Glucose provides an immediate energy source to keep you moving.
• Aids Muscle Recovery: With key vitamins and minerals, it helps your muscles recover faster.
• Supports Performance: Contains Co-Enzyme Q10, which aids in energy production and supports endurance.

Plusssz Electro-sport Endurance – Sustained Energy for Longer Activities
For those who need sustained energy during prolonged exercise, Plusssz Endurance is the perfect companion. Using Palatinose, a naturally derived, slow-release carbohydrate, this formula delivers a steady energy flow, ideal for long-distance running, cycling or any endurance sports. Palatinose is absorbed more slowly than glucose, ensuring balanced blood sugar levels and a prolonged energy supply.

Benefits for Long-Distance Runners and Endurance Athletes:

• Consistent Energy Release: Palatinose provides long-lasting energy for prolonged performance.
• Balances Blood Glucose: Supports stable energy without spikes or crashes.
• Hydrates and Replenishes Fluids: Contains essential electrolytes to prevent dehydration.
• Promotes Muscle Recovery: Magnesium helps prevent cramps, and L-Carnitine supports energy production.
• Joint Support and Muscle Mass Recovery: Collagen aids in joint health and muscle recovery, crucial for athletes.
• Reduces Fatigue: Co-Enzyme Q10 and antioxidants protect cells from damage, keeping you feeling energized and strong.

With Plusssz Electro-Sport and Plusssz Endurance, you get the essential nutrients, electrolytes, and sustained energy to stay active, hydrated, and ready to reach your fitness goals. Whether you need a rapid energy boost or long-lasting fuel, Plusssz has you covered.

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“It’s time that more people think of their post-workout fueling as part of their overall training…

Post-run nutrition plays an important role in replenishing energy stores, repairing damaged muscle tissue, and promoting quicker recovery. But many runners neglect their meals and snacks after a run.

“It’s time that more people think of their post-workout fueling as part of their overall training,” Antonucci says. Figuring out what to eat after a workout can feel like a struggle. So, to help you fine-tune your nutrition to recharge your engines and optimise your recovery, follow these after-run fueling tips from sports dietitians.

7 Ways to Improve Your Post-Run Nutrition Plan

1. Prioritise carbs
If there was ever a nonnegotiable recovery aid, it would be carbs. In general, endurance exercise, like running, stresses the carbohydrate stores within muscle cells, known as glycogen. And it’s this glycogen that powers your hard efforts. “That makes eating carbs postworkout important for recovering stored glycogen in the muscles so you are prepared for the next training session,” says sports dietitian Katie Kissane.

Research shows that eating enough carbs after a workout restocks glycogen and leads to better muscular performance. Carbohydrate consumption is also thought to be the most effective for lessening the increase of immune disturbances that occur during exercise recovery, which can leave you susceptible to certain illnesses, like a pesky cold.

After a workout, think of your body as a sponge ready to soak up recovery carbs. And tweak the amount you eat based on your workout, Kissane says. “For most athletes, I recommend between 0.5 and 2 grams of carbs per kilogram of bodyweight, with the lesser amount for shorter workouts lasting less than 60 minutes and [that are] not super intense. Aim for the upper end of this range for runs lasting two hours or longer with some intensity or 60 to 90 minutes of very high intensity.” A 68kg runner who runs for 90 minutes and wants to get at least 80 grams of carbs in their recovery meal can do so by eating two cups of plain cooked spaghetti.

Newer research suggests that taking in a large dose of carbs at once after a workout does a better job of recovering muscle glycogen than consuming smaller amounts spread over a longer time. But you’ll still want to follow this up with more carbs in subsequent meals and snacks so that your muscle glycogen is fully restocked within 24 hours.

While recovery is everything that happens between two workouts, the timing of your carbs becomes more crucial if the window between your sessions is short. For example, say you finish a run in the late afternoon and are planning on going out again the next morning. “This is where you need to expedite your refuelling so that your energy stores have a better chance of getting replenished and you feel better during your next run,” says Antonucci.

2. Don’t skimp on protein
When you run, your muscles sustain micro-tears, making protein an essential nutrient in your recovery meal. “Postworkout protein is necessary for repairing and synthesising muscle tissue,” says Kissane. In other words, eating protein helps pump the brakes on muscle breakdown that results from a workout and kickstarts the process to make stronger muscles. Carbs alone can’t do that. Research also shows that protein and carbs consumed after a run can support bone health and help runners meet their overall protein goals, which will help maintain muscle mass.

Both Kissane and Antonucci recommend no less than 30 grams of protein in a postworkout meal for harder runs or weight-training sessions. Research shows this amount is sufficient to maximise muscle protein synthesis rates during recovery. You can likely get away with less protein following easy runs or low-impact activities, like yoga.

Post-run protein can come from meats, yoghurt, cottage cheese, eggs, high-quality plant-based proteins like tofu and tempeh, and protein powders like whey or pea. 115 grams of chicken will net you about 30 grams of protein, as will a scoop of protein powder with a tablespoon of peanut butter and 235ml of regular milk.

Some evidence suggests that co-ingestion of carbohydrate and protein after exercise may stimulate greater glycogen synthesis during recovery compared with consuming only carbs. In fact, a review published in 2021 says the extra calories from protein allow for greater amounts of carbs to be taken up and stored as glycogen. Just remember you want both macros, so don’t cut back on carbs to get more protein.

3. Some fat is okay
Fat in food can slow down the rate of carbohydrate and protein absorption, and replacing the fat used for energy during exercise is not imperative. Kissane and Antonucci agree that making high-fat foods a staple of your recovery is not necessary.

However, fat is more calorie-dense than carbs and protein, so adding some to your post-run nutrition plan can help you meet your daily caloric needs. Plus, by making a meal taste better, it can drive you to eat more, something that is important if your appetite wanes after a tough workout.

4. Don’t always trust your appetite
For some athletes, appetite wanes after intense exercise as body temperature remains elevated and the body experiences changes in hunger hormones. This can leave you with little desire to eat – even at the expense of optimal recovery.

If tough workouts leave you with no hunger, Kissane recommends drinking your recovery fuel, such as a yoghurt drink or a protein- and carb-packed smoothie. This can bridge the gap until your urge for solid food returns.

5. Drink up
A big part of the recovery equation means addressing any shortfalls in fluid intake during a sweaty run. Some fluid also helps you better digest your mid-run and post-run grub.

Getting enough water after exercise depends on the length and intensity of the workout, the environmental conditions, and your physiology.

To determine your post-workout fluid needs, you’ll need to jump on the scale. Start by weighing yourself before exercise and then again afterwards. “Drink 500ml to 750ml of fluid for every 0.5kg you’ve lost,” says Kissane.

As a general guide, Kissane recommends taking in at least 500ml of fluids after a run, and then continuing to drink to thirst. Liquid can come from various sources, including water, sports drinks, milk, juices, sparkling water, or smoothies. Use your urine to check hydration status – light yellow is the goal.

6. Consider grabbing salt
Sodium consumption after working up a sweat can promote fluid retention and stimulate your thirst, which encourages better hydration. “Runners shouldn’t shy away from salt in their post-training food,” says Antonucci.

Although not the only factor, “the longer your run and the more sweaty it was, the more salt you can have in your post-workout meals and snacks,” says Antonucci. Adding salty foods like pickles or smoked fish to your after-run meal plan can also help you get your electrolyte levels back in balance.

7. Plan ahead
For nutrition success, think ahead and decide what you’ll eat after a workout before you start moving. A study led by researchers at the University of Nebraska found that when participants chose what they wanted to eat after an exercise session, before the workout, they reached for the more nutritious option (in the study, an apple versus a brownie).

It’s best not to leave postworkout nutrition up to chance – planning ahead makes it less likely that fatigue will put your recovery fuel on the back burner.

3 Top Post-Run Snacks
Certain situations justify having a smaller recovery option before eating a substantial meal. Not sure what the ideal post-workout snacks should look like? Here are some quick eats full of the nutrition you need to bounce back faster:

Toasted bagel with cream cheese, smoked salmon, and sliced pickled beets.

Studies show that higher intakes of the omega-3 fatty acids found in fish may translate into lower levels of delayed-onset muscle soreness and reduced inflammation after workouts. Bagels are more carb-dense than bread, making them more capable of restocking glycogen. The pickled beets supply a quick hit of sodium, plus nitrates that may improve blood flow to working muscles.

A bowl of cereal with milk.

One small study on triathletes found that subjects who consumed a bowl of whole-grain cereal with low-fat milk after endurance exercise experienced improvements in the synthesis of both muscle glycogen (the stored form of glucose) and muscle protein. The dynamic duo of carbs in cereal and protein in cow’s milk can expedite recovery following exercise.

Two hard-boiled eggs with a glass of tomato juice.

According to research, eating whole eggs does a better job of stimulating muscle-protein synthesis after a training session than egg whites. Other research found that, thanks to its antioxidants, tomato juice can reduce inflammation more than water. The added salt in tomato juice also works to replenish the sodium you may have lost in sweat.

The post A Quick and Easy Guide to Optimise Your Post-Run Nutrition Plan appeared first on Runner's World.

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With a focus on clean nutrition – gluten-free, vegan-friendly, and free from unnecessary additives, non-GMO, palm-oil-free – 226ERS helps athletes maintain energy levels, prevent fatigue, and recover faster after intense effort. Whether you’re preparing for a marathon, triathlon, or trail run, 226ERS provides the fuel your body needs to perform at its best.

The company believes in progress through purpose — improving a little every day, pushing limits, and nourishing the journey as much as the result. Their products are made from natural ingredients for optimal absorption and gentle digestion. From endurance drinks and recovery shakes to vegan protein bars and electrolytes, every formula supports performance without compromise.

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Electrolytes are minerals found throughout our body that play several roles…

While you’ve probably heard runners and nonrunners alike talk about filling up on electrolytes (sodium in particular), it’s important to understand the benefits of these micronutrients, plus how much you need, so you can perform your best.

So we asked dietitians to break down what electrolytes really are and why you might want to consider grabbing a packet or two before (or after) your next run.

What are electrolytes, exactly?

“Electrolytes are minerals found throughout our body that play several roles,” explains Angie Asche, MS, RD, CSSD, a registered dietitian and owner of Eleat Sports Nutrition in the USA. “One of their most important roles is to help our body maintain fluid balance in and out of cells, and, put very simply, aid in our hydration status.”

Electrolytes have a natural positive or negative charge when dissolved in water, and as such, those polar forces help regulate and maintain fluid balance inside and outside the cell. They also support our body’s pH balance.

Every fluid and cell in our bodies contains electrolytes. Sodium, magnesium, potassium, and calcium are among the MVP electrolytes, adds Natalie Rizzo, MS, RD, plant-based sports dietitian with Greenletes in New York City and the author of Planted Performance. These are also exactly what we lose when we sweat (that is, in addition to water).

The average athlete loses anywhere between one to three litres of sweat per hour of exercise, according to a June 2019 study in the Journal of Sports Science.

“Sweat is primarily made up of water, but also contains electrolytes. In addition to fluid balance, electrolytes are also essential for proper muscle function, which is important to all runners,” Roxana Ehsani, MS, RD, CSSD, a Miami-based board-certified sports dietitian. 

“Sodium and chloride are the most abundant electrolytes found in sweat, while potassium, magnesium, and calcium are also present in lower amounts.”

What are electrolyte supplements, and why are they everywhere?

Electrolyte drinks are still available in their OG Gatorade, Powerade, and other liquid forms. But for ease of transport and less environmental impact (shipping water takes a toll), many companies have adjusted their electrolyte drink formulations to come in packets of powder or tablet form.

“These electrolyte supplements usually contain a powdered form of the minerals, sugar or stevia, and sometimes citric acid, a flavour-booster derived from citrus, for taste. You add them to water, mix, and drink. Most of them are very low in calories and sugar and high in electrolytes, so they are meant to aid in hydration,” Rizzo says.

Because many fall short of the daily recommended water intake, sometimes because water’s flavour is considered boring, these brands get promoted to athletes and non-athletes alike as a way to perk up plain H2O and encourage drinking more fluids.

Are there benefits to buying and consuming more electrolytes?

You may gain some potential advantages from these powders and mixes, mostly for those doing long workouts, with or without intensity, and especially in challenging environmental conditions, like heat, humidity, and even the cold. Here’s what you can look forward to experiencing:

1. Support for Longer Training Sessions:

The International Society of Sports and Nutrition recommends replenishing electrolytes and carbohydrates during exercise sessions of 60 to 90 minutes or more. Sodium is especially important because that mineral plays a large role in both fluid retention and cramp prevention. Keep in mind that you’ll need another item to check that carb box; most of these powders and tablets are too low in calories and sugar to act as fuel.

2. Convenient Beverages On the Go:

“You can take them with you on the go, on your run, tuck them in your waistband for a long run, and just add to a bottle of water on the go or pack them in your luggage with you when you are travelling to run a race, and need to stay well hydrated,” Ehsani says.

3. Easy Hydration:

If you typically don’t drink enough water, enjoying the flavour of these electrolyte packets may also help you consume more fluids, Asche says.

4. Reduced Risk for Hyponatremia:

Hyponatremia is a dangerous condition that occurs when you’re overhydrated or have extremely low blood sodium. This can cause confusion, irritability, nausea, or vomiting, Ehsani says. Electrolyte supplements can help prevent hyponatremia, she says.

Are there drawbacks to electrolyte supplements?

A few downsides to keep in mind when buying and drinking these powders and mixes:

1. They May Contain Unnecessary or Unsettling Ingredients:

These powders and tablets might use artificial sweeteners or sugar alcohols that athletes with irritable bowel syndrome or gut-related challenges during exercise won’t tolerate well. If that’s the case, seek out one that uses sugar instead, Asche advises.

Some electrolyte supplements also have extremely high amounts of certain vitamins, such as “mega amounts of vitamin C or B vitamins that likely aren’t needed,” Ehsani says. “Be sure to choose one that is National Sanitation Foundation certified for sport or informed sport, especially if you are an elite athlete competing to ensure it complies with requirements and is safe to consume,” she adds.

2. For Long-Distance Training, You Need More Calories and Carbs:

“If you’re running long distances, you need something that also has sugar and calories to keep energy levels high,” Rizzo says. So, she doesn’t really recommend electrolyte powders or tablets solo as a supplement for marathon runners. These shouldn’t replace carbs such as gels or chews, or other sports drinks that contain both electrolytes and carbohydrates, Ehsani confirms.

3. You Can Score Electrolytes From Whole Foods:

You can opt for whole foods to get your fill of electrolytes, which is probably smart post-run because these foods also offer macronutrients and other micronutrients to help you recover. Here’s where you can score the most important electrolytes, some of which you’ll spy on electrolyte packet ingredient lists:

• Sodium: pretzels, crackers, soups, condiments like soy sauce or miso paste.
• Potassium: bananas, potatoes, dark leafy greens, and citrus fruits.
• Magnesium: pumpkin seeds, almonds, cashews, peanut butter, spinach, and beans.
• Calcium: milk, yoghurt, fortified dairy products, broccoli, and tinned fish.

Are extra electrolytes worth the price?

Electrolyte powders and tablets are best for athletes who are heavy sweaters or who are training for longer durations at moderate to high intensities, Asche says. These products can be especially beneficial for those who are training in hot and/or humid conditions or at altitude.

“The main reason you would use an electrolyte supplement is if you are sweating profusely and need to replace the electrolytes lost in sweat. There’s just one problem: If you’re working out intensely, you’re probably also burning glucose and need to replace that in addition to replacing the fluid and electrolytes lost in sweat. Electrolyte tablets without many calories or sugar will help hydrate you, but they won’t give you enough energy to keep exercising,” Rizzo says. So be sure to pack a gel or other form of running fuel, along with your electrolyte mix.

These are certainly not necessary for all runners, Ehsani confirms. If you’re going for an easy shakeout run under 30 minutes in cool to moderate temperatures, for example, you likely don’t need to take one. Focus on getting electrolytes from food instead.

You can also make your own electrolyte-rich sports drinks at home so you know exactly what goes into them, Asche says. Her favourite DIY drink offers electrolytes (such as sodium chloride, potassium), carbs, and fluids all in one. Plus, “you also get polyphenols from the fruit juice, which have powerful antioxidant properties to aid in muscle recovery,” Asche says.

Homemade Electrolyte Drink

• ⅓ cup prune juice
• ⅓ cup pomegranate juice
• ⅓ cup orange juice
• A pinch of salt

In a glass or water bottle, combine juices and salt. Shake to blend and enjoy.

If you do choose to use an electrolyte powder or tablet, look for one with more sodium than potassium, Ehsani suggests, because “athletes lose a lot more sodium than potassium in sweat.” The American College of Sports Medicine’s recommendations for electrolytes in sports drinks range from 460 to 690 milligrams of sodium per litre of fluid and 78 to 195 milligrams of potassium per litre.

“All brands have different ratios of electrolytes, carbs, and sugars in each of their products, so it’s really best to meet with a sports dietitian to figure out the best one for your needs,” Ehsani adds.

The post Everything to Know About Electrolytes for Runners appeared first on Runner's World.

If you lose too many of them through sweat, you might experience fatigue, cramps, or a lack of focus.

Electrolytes, like sodium, potassium, magnesium, and calcium, are the main characters when it comes to optimal hydration. Though you can replenish these electrolytes through your typical whole-food diet, when you’re sweating excessively, an electrolyte supplement may help.

Whether you’re working out for an extended period, spending time in a hot or humid environment, or recovering from an illness, these minerals help your body function properly. If you lose too many of them through sweat, you might experience fatigue, cramps, or a lack of focus.

Now, if you live in a temperate environment, work out in AC, and keep your sessions to around 60 minutes, you’ll rarely need electrolyte supplementation. But if you’re an elite athlete in Florida (or training like one), pumping out two-a-days, we are here to tell you exactly when to drink electrolytes.

We spoke to Mark Harrast, MD, a sports medicine doctor with the University of Washington, and Leah Reitmayer, MS, RD, a board-certified sports dietitian, to get their insight into electrolyte supplementation.

When Should You Drink Electrolytes?
While electrolyte supplementation may not be an everyday necessity, there are certain situations where it’s really important to top them up. According to Harrast, “What electrolytes supplementation does when exercising, and why they are in a lot of exercise beverages, is they help with gut absorption of fluid. So they help keep you hydrated.

Drinking water with sodium in it will be absorbed in your gut more quickly than drinking plain water, so it’s definitely a good hydration strategy when you are at risk for becoming dehydrated (longer duration exercise, hot and humid conditions, etc).” With that in mind, here’s when we recommend you pay attention to your electrolyte levels.

You’re Exercising for An Extended Period
When you’ve just finished a long, intense workout, you’re probably feeling pretty drained. That’s because you’ve lost more than just water. If you’ve been sweating hard for extended periods – much longer than your average hour-long workout, your body needs to replace the electrolytes you lost, especially sodium.

According to Harrast, “In the endurance sports world, the limited data suggests competing in very long races over four to five hours is probably where electrolyte supplementation is a necessity.” If you’re feeling tired, light-headed, or crampy after your session, electrolytes can help you recover quickly and decrease your chances of muscle strain.

It’s important to note the timeframe here. If you’re working out for an average time of 60 minutes or less, water and a solid meal of whole foods should do the trick. But for those exercising for longer periods or tackling two-a-days, electrolyte supps are your workout’s best friend.

You’re in Extreme Heat
Have you ever stepped outside for just a few minutes in Durban at the height of summer? If you have, you know how quickly the sweat can start to pool. Hot and humid environments make you sweat more, which means you lose electrolytes at a faster rate. If you’re working, exercising, or even just walking outside in the heat (32 degrees Celsius or higher) or humidity (65% humidity or higher), dehydration can happen surprisingly fast, maybe even as quickly as 20 minutes.

Electrolyte drinks can help replenish and even prevent common signs of heat exhaustion, like dizziness or muscle cramps.

You’re Recovering From Illness
Being sick, especially with something like the flu or a stomach bug, takes a lot out of your body. Diarrhoea and vomiting, as well as fever, can deplete both fluids and electrolytes. That’s part of the reason why you may feel so exhausted when you’re ill. To recover quickly, drinking an electrolyte-rich beverage may help your body absorb fluids more effectively. Sodium and potassium play an important role in fluid absorption, so getting those back will help speed up recovery.

What Are Electrolytes
Electrolytes are specific minerals with an electrical charge that your body uses for hydration, muscle function and recovery, and nerve signalling. These minerals are sodium, potassium, calcium, and magnesium. Each electrolyte plays a particular role: Sodium helps balance fluids, potassium supports muscle recovery and overall function, magnesium aids in relaxation, and calcium strengthens both bones and muscles.

You may find yourself losing electrolytes in excess if you exercise for extended periods, spend time outside in a humid or particularly hot environment, or are recovering from an illness (especially one that causes fever or stomach upset). In these cases, replenishing your sodium, potassium, magnesium, and calcium is key.

Do You Need To Take Electrolytes Every Day?
For most people, a healthy diet provides enough electrolytes. Bananas, leafy greens, dairy, and other foods are full of potassium, magnesium, and calcium. And many people don’t have a problem getting enough sodium through the foods they consume throughout the day, with higher levels in packaged foods and restaurant meals.

However, if you’re pushing your body with intense workouts or dealing with heat or illness, you may need more. In general, if you exercise for more than 60 minutes, find yourself in weather over 32 degrees Celsius and/or with increased humidity (around 65% or above), or are fighting a fever or stomach bug, that’s where an electrolyte supplement comes in handy. If you’re doing moderate exercise or maintaining good health, you don’t need them daily. But when your body is under stress, replenishing electrolytes can make a big difference.

How to Choose an Electrolyte Supplement
Choosing the right electrolyte supplement is a balance. You want something with the optimal amount of sodium, as well as potassium, magnesium and calcium, but without too much added sugar or fillers. Here’s what we look for.

Sodium
“You want to look for a product that contains at least 230 to 690mg of sodium,” says Leah Reitmayer. Sodium is the main electrolyte lost through sweat, so it should be a key focus when you’re looking for the best electrolyte supplement for you. Losing even just 1 to 2 per cent of your body weight when you sweat can cause a high heart rate and exhaustion. Sodium is the mineral that is going to help improve that fluid retention during sweat loss.

“You may need more sodium replacement if you are a ‘salty sweater’ and have white caked on your skin or clothes from sweating during or after a workout in hot/humid conditions,” explains Harrast. “Compare yourself to your workout partners to get a feel for how much sodium you’re losing in your sweat. Some folks have a higher salt concentration in their sweat than others. It’s not entirely uniform.”

Other Electrolytes
Potassium, magnesium, and calcium are all important electrolytes to keep in mind as well. These three electrolytes are also key for muscle function and hydration, though they aren’t lost as heavily through sweat as sodium.

However, a well-rounded supplement will contain a mix of all four electrolytes. You should look for around 200 to 400mg of potassium, 50 to 200mg of magnesium (avoiding magnesium oxide and magnesium citrate as those forms may cause stomach upset), and 100 to 200mg of calcium.

It’s important to note that not all electrolyte supplements will include all of these electrolytes at the recommended doses, but that doesn’t mean they aren’t helpful supplements. Focus on the sodium content, and look for additional small doses of potassium, magnesium, and calcium where you can.

Added Sugar
Many electrolyte drinks pack added sugar for flavour. We wouldn’t recommend an electrolyte supplement that has more than 5 to 10g of added sugar, and frankly, 10g is on the high end for us. Look for stevia or monk fruit as sweeteners instead. The one exception may be if you are using an electrolyte supplement as a carb source too, but I can almost guarantee you can find healthier carb supplementation than added sugar provides.

Convenience
Electrolyte supplements come in different forms: powders, tablets, packets, and ready-to-drink bottles. If you’re always on the go, convenience is key. Single-serve packets or effervescent tablets are great for travel. If you prefer something easy and quick, ready-to-drink bottles are also a good choice and often available in convenience stores and pharmacies.

The post When to Drink Electrolytes, Experts Weigh In appeared first on Runner's World.

Creatine is a compound your body naturally creates that’s used for energy during high-intensity, short-duration activity…

So does it really live up to the hype? Keep reading for everything you need to know about creatine for runners, the side effects to watch out for, and how to find a safe and effective creatine supplement.

What is creatine?

Creatine is a compound your body naturally creates that’s used for energy during high-intensity, short-duration activity, according to Mount Sinai. It’s stored as phosphocreatine in your muscles and used in adenosine triphosphate (ATP), a major source of energy in the body for, say, the 10-second sprint to the finish line of a race or the surge of power you need to cruise up a hill. Having plenty of creatine waiting in your muscles means you’re able to generate ATP quicker, allowing for multiple bouts of high-intensity work during your runs, Serena Marie Hunt, RD, RRCA-certified run coach, and registered dietitian, tells Runner’s World.

You can think about this process a little like carb-loading, explains Eric Rawson, Ph.D., C.S.C.S., a professor who researches creatine.

“Right now, your muscles are filled with carbohydrate, which is used for energy production and muscle contraction,” Rawson says. If you eat more carbs, you’d expect to have more energy for a long run. “Similarly, with creatine, your muscles are filled with creatine right now, and your body uses creatine to make energy for muscle contraction, especially during high-intensity exercise. So if you were to increase the amount of creatine in your muscles, we would expect it would make you a better sprinter.”

Your body can make about 1 to 2 grams of creatine a day in your liver, pancreas, and kidneys, and you can get another 1 to 2 grams from a diet that includes meat and fish, which is enough to stave off a creatine deficiency, Rawson says. But sufficient creatine isn’t necessarily optimal creatine. Plus, you likely can’t get enough from your diet alone, simply because you’d have to eat a lot of meat to make any noticeable difference in the amount of creatine stored in your muscles, he says.

That’s where supplementation comes in: Taking additional creatine is thought to have benefits for power, strength, and cognitive function. That might be especially true if you’re not getting much (if any) creatine from your diet, says registered dietitian and sports nutrition counsellor Nancy Clark, RD, CSSD.

“People who are vegetarian or vegan and not eating the animal sources of creatine seem to have the biggest response [to supplements],” she says. Creatine supplements aren’t made from animal products, so vegetarians and vegans can take them, she adds.

What are the benefits of creatine for runners?

There are two ways to think about creatine’s benefits for runners, Rawson says: Does it make you a better runner? And does it enhance your non-running activities, such as strength training, which in turn, contribute to running performance?

There’s reason to believe it’s a yes for both. For starters, creatine gets a vote of support from the International Olympic Committee, which recognises the supplement as having concrete and safe performance-enhancing benefits, particularly in strength and power. They only suggest a handful of supplements for improving performance.

A 2023 article in the Journal of the International Society of Sports Nutrition reported creatine helps endurance athletes maintain high-intensity exercise for longer before tiring out, and says it’s especially helpful in endurance sports that “require multiple surges in intensity and/or during end spurts, which are often key race-defining moments,” such as running.

Shorter sprints, like 100- or 200-metre, will rely most heavily on creatine for energy production, rather than longer distances you cover at a steady pace. “Creatine is still involved in energy production, but on a percentage basis, it becomes less important as we get into endurance time domains,” Rawson says. That said, “winning and losing often happens in tenths of a second or hundredths of a second, and creatine might be that difference.”

In addition to helping runners outsprint competitors at the end of a hard race, creatine can also support your cross-training efforts. “It became clear that strength conditioning is valuable for all athletes in all sports, for virtually everybody,” Rawson says. “And where creatine shines is as a training aid. It enhances the quality of your strength and conditioning workouts, which we already believe translates into your sports performance.”

A 2022 review of research published in Nutrients found that creatine encouraged muscle growth in people doing strength workouts, and more muscle can help you run faster, harder, and injury-free.

Creatine helps ward off some muscle damage

Supplementing with creatine also seems to help ward off some of the muscle damage caused by intense workouts, potentially speeding up your recovery time between tough training sessions, according to a 2021 review in Nutrients. Older research in Life Sciences, which specifically examined 34 male runners, found that creatine supplementation, started five days before a 30km run, was associated with less muscle soreness, inflammation, and muscle damage after the race.

Sounds pretty promising, right? It certainly can be, but remember, creatine alone won’t make up for less-than-healthy habits, Hunt says. You still need to be eating a balanced diet, getting plenty of sleep, and following a smart training plan that includes rest days to see major improvements in your running. “We have to do the foundational things before adding in the supplements,” she says.

What are the side effects of creatine supplements?

Creatine is relatively well studied when it comes to safety. Research shows it’s safe for most people (who don’t have any kidney or liver issues, Hunt says) to use daily for at least five years. But we still need more studies looking at longer use. That said, it’s always a good idea to discuss any supplements you’re thinking about taking with your doctor, who can alert you to potential interactions with other supplements or prescription medications, Hunt says. People with Parkinson’s disease, bipolar disorder, or who are pregnant and breastfeeding should be careful with creatine, according to the National Library of Medicine.

Otherwise, the biggest side effect is bloating or temporary (and minor) water weight gain. This isn’t necessarily dangerous, but it could affect performance. “Creatine attracts water to your muscles. From a physiological standpoint, this is not a bad thing. But if you’re an elite, competitive runner, and a 1-pound weight gain is not what you want, then we have to consider that there’s a trade-off,” Rawson says.

It’s up to each runner to assess that cost and benefit, Clark says. For runners who aren’t winning high-stakes races, this slight slowdown might not be a problem or even noticeable.

But even if you’re not an elite runner, you may still rather avoid the extra water. “That bloat can be kind of triggering or uncomfortable if athletes have a history of eating disorders or body-image issues,” Hunt says. You might be able to avoid some creatine-induced bloating by taking smaller amounts throughout the day instead of a big dose of creatine once a day, according to the Cleveland Clinic. And keep in mind that the water retention usually goes away fairly quickly as your body gets used to the extra creatine.

How do you pick a creatine supplement?

Ready to give creatine a try? First, make sure it’s creatine monohydrate you’re buying. That’s the form that delivers the benefits above.

Creatine can come in tablet, capsule, liquid, or powder form, but no matter how you get it, check that your supplement has a third-party verification seal on the bottle, like from ConsumerLab, the NSF, or the USP, Clark says.

It’s worth digging a little deeper, Rawson says, and checking out the manufacturer’s website, too. They should transparently share certificates of authenticity and information about their facilities and manufacturing standards.

“If they’re not forthcoming with that information, that’s a red flag for me to stay away,” he says. Supplements aren’t regulated as strictly as prescription medications, so there’s a risk of other substances getting into creatine (or other products) if you don’t stick with reputable brands.

How much creatine should you take?

Traditionally, creatine users would start with high doses of 20 grams a day for a week or so to get the benefits as soon as possible, Hunt says. But this kind of onboarding programme is more likely to lead to bloating.

Today, there’s a greater understanding that you can take smaller amounts and spread your creatine throughout the day and still get those benefits while minimising the water weight gain. Most creatine fans mix the powder with water or a protein shake. Rawson says that getting 3 to 5 grams of creatine a day for a few weeks can significantly increase the level of creatine stored in your muscles, and you may start to notice the effects within a month.

You probably don’t need to take creatine, but if you’re looking for a slight edge over your competition, even if your competition is yourself, it just might help you get there.

The post The Benefits of Creatine for Runners and How to Add it to Your Nutrition Plan appeared first on Runner's World.

Looking at 15 studies, researchers assessed the effects of total calories (also known as energy), fibre, and fat intake in both male and female runners. They found that women, in particular, had more injuries when their calories and fat intake were lower compared to runners with higher amounts of both. Low fibre was also linked to increased injury risk for both men and women.

The review found that injured female runners consumed 450 fewer calories and 20 grams less fat per day than their uninjured counterparts. Both injured female and male runners had 3 grams less fiber in their diet per day, compared to those who remained injury free.

Consumption of protein, carbohydrates, calcium, and alcohol were also examined as potential factors for injury risk, and researchers determined that none of those played a major part. Although carbs are important for runners in terms of fueling and protein is essential for muscle health — and both are crucial for recovery — the data didn’t show a correlation between higher injury rates and those following low-carb diets versus higher carb consumption, or runners who took in more protein compared to those with lower protein numbers.

“A key takeaway from this research is the importance of meeting overall energy and fat needs, particularly for female athletes, and ensuring enough dietary fibre from whole foods,” lead researcher Erin Colebatch, sports dietitian at the Alliance for Research in Exercise, Nutrition and Activity told Runner’s World. “Nutrition should be seen as a key part of injury prevention for runners.”

The Importance of Dietary Fat for Runners
In terms of the protective nature of dietary fat, Colebatch noted that fat plays a crucial role in the absorption of key vitamins needed for bone and muscle health. It also supports hormone production, helps build cell membranes, and plays a role in managing inflammation.

“Low fat intake can disrupt these functions and may increase injury risk,” she said. “Because fat is a major source of dietary energy, low fat intake may also lead to underfueling [not taking in enough calories to support energy expenditure], which could further increase the risk of injury.”

Dietary guidelines from the World Health Organisation recommend that total fat should contribute 20 to 35 percent of total energy intake, she added. In the research, injured females had a lower average fat intake (about 20 percent of total energy) compared to those who consumed between 27 to 29 percent of fat as part of their total calorie intake, and remained injury-free. Male runners reported about 30 percent fat consumption, which likely explains why this association didn’t affect them, said Colebatch.

The Importance of Dietary Fibre for Runners
As for fibre, it had an effect on both male and female runners across numerous studies. When fibre consumption dropped, injury risk went up, Colebatch explained.

“Dietary fibre helps support a healthy gut microbiome, which may play a role in regulating inflammation, immune function, and pain sensitivity,” she said. “Disruption to these processes could increase the risk of bone-stress injuries. Fibre-rich foods, particularly those high in polyphenols — such as berries — could also help reduce inflammation and support musculoskeletal health. When fibre intake is too low, these potential benefits might be lost, possibly making the body more vulnerable to injury.”

What to Know About Overall Nutrition Intake
Because of all this, focusing more attention on individual nutritional needs can be crucial for supporting performance and injury prevention. Meeting both sports nutrition guidelines and general dietary recommendations is a good foundation, Colebatch said.

“Increase calorie intake in line with your physical activity levels,” she notes. “Heavier training days require more fuel. This might involve adding snacks like muesli bars, nut butter on toast, smoothies, or trail mix, or increasing portion sizes at meals. A big bowl of pasta or an extra helping of dessert the night before a long run can support both performance and recovery.”

You may want to try a calorie needs calculator geared toward runners to make sure you’re fueling for your energy needs.

Also, make fibre into a bedrock of your nutritional plan, Colebatch added. By adding a wide variety of high-fibre foods like vegetables, fruits, whole grains, nuts, and legumes, runners can not only get fibre, but also essential nutrients like carbohydrates, protein, healthy fats, vitamins, and minerals. Timing is key for this, she explained: Overall, runners should reduce fibre intake before runs to avoid digestive issues, but then add fibre-rich foods into meals and snacks during other times of the day.

“If you’re unsure whether you’re meeting your needs, especially if you’re female or have experienced recurring injuries, a registered sports dietitian is the best person to provide expert, individualised support,” said Colebatch.

The post Can Your Diet Influence Your Injury Risk? appeared first on Runner's World.

Slow and Steady Wins the Race
Avocados are rich in heart-healthy monounsaturated fats, which can provide slow-release energy. These good fats help keep you fuelled for endurance sports like running. Plus, they help with the absorption of some vitamins and protect your heart, so you get the most out of your diet when adding an avo.

Cramp Less, Recover More
Every athlete knows that post-workout recovery is just as important as the training itself. Avocados contain potassium (double than what is in bananas), which helps prevent cramps and supports muscle recovery. The anti-inflammatory properties of the avo also help reduce post-exercise soreness, getting you back on the road or trail faster.

Happy Gut
A happy gut means a happy athlete. Avocados contain fibre and prebiotics to support digestive health, keeping your gut microbiome in tip-top shape. A well-balanced gut can improve nutrient absorption and even support immune function, key for avoiding those pesky winter colds and niggles that disrupt training.

So, whether you’re making a green smoothie pre-training, spreading avo on toast, or adding it to a post-ride salad, this green food is a must-have for all those runners out there. Fuel smarter, recover faster, and keep your gut in the game with the power of avocados. So go on, just add an avo!

Dairy-free Avo Smoothie  (Yoghurt substitute)

• Vegan friendly!
• Serves 1

Preparation time: 10 minutes

Ingredients:

• 1 avocado, chopped
• 1 banana, sliced
• 125 ml (½ cup) chopped pineapple
• Handful baby spinach
• 180 ml (¾ cup) orange juice + extra
• Squeeze of lemon juice, to taste

Method:

1. Freeze the avo, banana and pineapple overnight in an airtight container.
2. Blitz together all the ingredients until creamy. Thin out with extra orange juice, if preferred. Serve immediately.

Tip:
If you don’t have time to freeze the fruit, blitz them fresh with a handful of ice cubes.

For more information, visit SAAGA (The South African Avocado Growers Association) –  www.avocado.co.za

The post Fuel, Recover, Perform: The Avo Advantage for Runners appeared first on Runner's World.

Understanding the ins and outs of a marathon training diet is a huge missing piece of the training puzzle, says sports dietitian Roxana Ehsani.

“Runners are so focused on their training mileage each week, they often overlook fueling,” she says. “But nutrition is so critical during training because you’re providing your body with fuel so you can keep going, and complete those training runs.”

To help, we spoke with several dietitians who specialise in sports and endurance nutrition to break down what runners need to know about a marathon training diet.

Why Nutrition Is So Important During Marathon Training
The analogy is simple: Your body is a car. If a car runs out of gas or electric charge, it’s going to stop working. If your body runs out of fuel — energy from calories — it’s going to pull off the road, sit down on the curb, and cry.

As your weekly mileage and intensity increase, your caloric needs increase (more on that in a minute). If you’re properly fueling your body throughout the training cycle, you’ll see fitness and performance improvements, and when it’s time to ask your body to push during marathon race day, it’ll respond.

The catch: You need to practice your fueling so you learn what your body can tolerate and what will give you the energy to push forward. That’s because some foods may not actually settle well when you eat them before a run, sending you straight to the bathroom and making those long kilometres all the more difficult. You may also want to play around with timing and the amount of food you eat.

“Just like your runs train your muscles to run 42.2 kilometres, practicing your fueling trains your GI tract to digest food,” says Kristy Baumann,  dietitian and marathoner. “The cool thing is that your stomach is a muscle. It can be trained.”

This means you want to try out different pre-run meals and snacks — the night before and the morning of key workouts — to see what sits well.

In addition to what you eat before a run, mid-run fueling for long runs and on race day is critical to making it through double-digit kilometres.

Running inherently causes some GI distress because of the jostling and the fact that blood is pulled away from the GI tract to be used in the muscles for physical activity, Ehsani explains. When you start eating foods or fuel like gels or chews during a run, that can cause further distress until your body gets used to working with it.

When it comes to actually fueling during a long run (the experts Runner’s World spoke with say that’s for runs that are 70 minutes or more) and on race day, you want to aim for 50 grams to 90 grams of carbohydrates per hour, Baumann says. While the common guidance for runs up to two hours is 30 grams to 60 grams of carbohydrates per hour, this will not be enough for the marathon distance, particularly for runners who are on the course for 3.5 hours or more, Baumann says.

Baumann refers to a 2019 paper published in Nutrients, which says for events lasting more than 2.5 hours, athletes should take in 60 t0 70 grams of carbohydrate per hour, and “if tolerable,” up to 90 grams per hour. These amounts have been associated with improved performance.

“Part of the training process involves training your stomach to meet your carb intake goals,” Baumann says. “This is a piece of the puzzle that many runners fail to do, and they question why they hit the hall on race day when it never happened during training.”

She also reminds runners that it’s crucial to fuel early and often — it takes about 15 to 20 minutes for your body to be able to use that energy after consumption. So, if you wait until your muscles are already in need of energy and then you tack on 20 minutes for your body to absorb that energy, you are likely looking at a bonk.

How to Figure Out Your Caloric Needs for Long Runs

That said, both experts point to a few different equations that can help people determine how many calories they need as a baseline, or as Baumann calls it, “everyday nutrition.”

Scientifically, this is called your basal metabolic rate (BMR) or the resting metabolic rate. It determines how much energy our bodies need just to survive.

One calculator uses the popular Mifflin-St. Jeor equation. It looks at baseline factors, including weight, height, age, and sex. (This is the same formula used in the calculator below.)

“You also have to account for how active you are on a daily basis,” Baumann says, which includes structured physical activity like your marathon training plan, and non-exercise activity like walking to the bus stop, brushing your teeth, or chasing a toddler down the driveway.

To do this, you’ll multiply your BMR by an activity factor, which varies from 1.0 to 2.5. Baumann says someone who is training for a marathon will use at least a factor of 1.55, assuming she’s working a desk job, and training for 30 to 60 minutes a day, five days a week. “The factor increases from there based on the volume and intensity of training, and how active a person is at their job and the rest of the day outside of training,” she says.

In the calculator below, you’ll get the 1.55 multiplication by choosing “moderately active” for the last question regarding your activity level and that corresponds to 30 to 60 minutes of exercise, five days a week when working a desk job. That also means as you work through marathon training, and you reach higher activity levels — “active” and “very active” in the calculator below — you’ll see your calorie needs go up.

Baumann says she often sees endurance runners consider their baseline caloric needs and then add on their marathon training needs. But they’re forgetting the calories needed for their everyday activity, like walking their kids to the bus stop, lifting boxes at work, climbing stairs with a load of laundry. “This can lead to underfueling,” she says.

Baumman says that not consuming enough calories can result in fatigue even if you’re well-rested. “Or your fitness may not be improving even though you’re putting in the hard work,” she adds. You might also feel hungry all of the time if you’re underfueling.

Overfueling can also be a problem. The first sign might be unexplained weight gain, Baumann says. In some cases, muscle gain can contribute to weight gain, but overfueling will contribute to increased fat mass, she says. “It can be tricky to differentiate,” she says, noting that most people don’t have access to body composition labs (and most body scan machines in gyms are inaccurate).

Aside from unexplained weight gain, runners who are overfueling might also feel sluggish versus the fatigue you’ll feel from not eating enough.

Important Micronutrients for Marathon Training
Beyond the big three — carbohydrates, protein, and fat — marathoners need to pay attention to micronutrients to support their training, recovery, and overall health. These vitamins and minerals not only provide nutrients, they often help the body absorb other micro and macronutrients, Ehsani says.

There’s a reason nutrition buffs tell us to “eat the rainbow.” That’s because when you eat all the colors you’re getting a wide variety of micronutrients. For example, orange-colored produce like carrots is high in beta carotene, which converts into vitamin A. Dark green produce, like spinach and bok choy, gets its color from folate, a water-soluble B vitamin.

How Hydration Needs Change During Marathon Training
Things runners love: running. Things runners do not love: strength training, running slow enough on easy days, and hydrating. But dehydration, Ehsani says, happens easily and can negatively affect performance in the best case, and overall health in the worst case.

“Most athletes come to practice in a depleted or dehydrated state,” she says. And that’s before they put in the work.

Knowing how much to hydrate, or specifically, how much water you need, is tricky. A good rule of thumb, Ehsani says, is to divide your weight in half to give you a rough amount of fluids you need in ounces.

After a hot and humid run, you’ll want to rehydrate with about 1-1.5 litres of water per kilogram lost. So weigh yourself before and after your run to determine those kilograms lost.

There are other, more straightforward ways to determine if you’re drinking enough fluids (both water and electrolytes):

• How often you’re urinating → it should be every two to four hours
• The color of your urine → light lemonade is an indicator you’re hydrated; dark apple juice means you’re dehydrated
• How much you’re urinating → if your output is just a little bit, you’re probably dehydrated

“Drinking a cup of sports drink with electrolytes can help your body hold onto fluids better,” Ehsani says.

Without proper hydration, marathon runners can experience fatigue, nausea, GI distress, and decreased performance, Baumann says.

Before a run, particularly a long run, the rule of thumb, Ehsani says, is to drink 400 to 700 ml of water two hours before you head out and another 250 to 400 ml about 15 minutes before. But you can’t cram your hydration. ”You need to be drinking all day long to be hydrated,” she says.

While you’re on a long run, especially in the warmer months, Ehsani recommends drinking 6 to 12 ounces of water every 15 minutes, paired with carbohydrates and electrolytes. That might look like taking water with a gel and adding a sports drink to your water bottle; gels don’t typically contain enough electrolytes to be your sole source during a workout.

When choosing fuel or hydration with electrolytes, sodium is crucial because it’s the one that’s primarily lost in sweat, Ehsani explains. Aim for 200 to 600 milligrams per hour — less if you’re not a heavy sweater and more if you are. Sodium actually stimulates runners to drink more, it improves the taste, reduces urination to help maintain blood volume (keep you hydrated!) and is a key part of fully rehydrating runners.

Try These Meal and Snacks
Our experts have helped marathoners take the guesswork out of planning your marathon training meals — at least some of it.

Generally speaking, you’ll want your pre-run snacks and meals to be high in simple sugars (white bread or bagel, banana, pretzels) and low in fat, fiber, and protein, which can affect digestion and cause mid-run GI distress. And your post-run food should lean heavily on carbohydrates and protein.

Breakfasts

🕰️ 45 to 60 minutes before

Mid-morning Snack

• String cheese with whole grain crackers

Lunch

Mid-afternoon Snack

Dinner

Evening Snack

• Tart cherry juice with rice cake and nut butter

Anytime Pre-run Snack

🕰️ 30 minutes before

• Banana
• Slice of toast with a tablespoon of peanut butter
• Bowl of cereal with your choice of milk

The post Training for an Ultra or Marathon? Here’s Everything You Need to Know About Your Diet appeared first on Runner's World.

Plusssz Electro-Sport Rehydration Formula – Fast-Acting Energy Boost
Plusssz Electro-Sport is designed to help you get back in the game faster. Powered by glucose, it provides a quick-release carbohydrate that fuels your muscles during high-impact activities like short- to mid-distance running. Glucose, a primary energy source, is stored in muscles and the liver as glycogen and is essential for optimal muscle function and energy recovery after intense exercise. This combination of a full electrolyte and multivitamin complex supports hydration, energy, and muscle recovery.

Benefits for Runners and Athletes:

• Rehydrates and Replenishes Fluids: Keeps you hydrated during and after intense activity.
• Prevents Muscle Cramping: Essential electrolytes help prevent painful cramps.
• Boosts Energy and Reduces Fatigue: Glucose provides an immediate energy source to keep you moving.
• Aids Muscle Recovery: With key vitamins and minerals, it helps your muscles recover faster.
• Supports Performance: Contains Co-Enzyme Q10, which aids in energy production and supports endurance.

Plusssz Electro-Sport Endurance – Sustained Energy for Longer Activities
For those who need sustained energy during prolonged exercise, Plusssz Endurance is the perfect companion. Using Palatinose, a naturally derived, slow-release carbohydrate, this formula delivers a steady energy flow, ideal for long-distance running, cycling or any endurance sports. Palatinose is absorbed more slowly than glucose, ensuring balanced blood sugar levels and a prolonged energy supply.

Benefits for Long-Distance Runners and Endurance Athletes:

• Consistent Energy Release: Palatinose provides long-lasting energy for prolonged performance.
• Balances Blood Glucose: Supports stable energy without spikes or crashes.
• Hydrates and Replenishes Fluids: Contains essential electrolytes to prevent dehydration.
• Promotes Muscle Recovery: Magnesium helps prevent cramps, and L-Carnitine supports energy production.
• Joint Support and Muscle Mass Recovery: Collagen aids in joint health and muscle recovery, crucial for athletes.
• Reduces Fatigue: Co-Enzyme Q10 and antioxidants protect cells from damage, keeping you feeling energized and strong.

With Plusssz Electro-Sport and Plusssz Endurance, you get the essential nutrients, electrolytes, and sustained energy to stay active, hydrated, and ready to reach your fitness goals. Whether you need a rapid energy boost or long-lasting fuel, Plusssz has you covered.

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The post Stay Hydrated and Energised with Plusssz Electro-Sport appeared first on Runner's World.

Of course, you can turn to energy gels, as they’re designed for sports performance, offering up the right balance of carbs in an easy-to-consume package. And some tasty flavours are out there (at least some people think so!). These can provide you with energy when it comes time to run longer and harder… but they’re only ideal if you like the texture. And again, what if it doesn’t sit well with your stomach?

Enter: energy gel alternatives. Similar to energy gels, there are other foods designed with athletes in mind, like chews and sports drink mixes (to name a few!). These products vary in flavor, texture, ingredients, and cost, and can help you meet your energy needs on longer runs. Even so, they’re not the only option when it comes to alternate ways to fuel your long runs and challenging workouts.

We spoke with two sports dietitians to help narrow your search and find the best alternatives to gels. Read on for their best advice.

When to Consider Using an Energy Gel Alternative
Energy gel alternatives for runners can come in handy in quite a few scenarios.

“Anytime you go over an hour in duration, it’s a good idea to take in some type of supplemental carbohydrate during your run,” Professor Kelly Pritchett, board-certified specialist in sports dietetics, and professor of nutrition and exercise science at Central Washington University tells Runner’s World.

Typically, around 60 to 90 minutes into exercise, we get close to depleting our glycogen levels, depending on the intensity of the workout and whether our glycogen stores (where our body goes first for energy) were full to begin with, says Pritchett. That’s why experts recommend consuming 30 to 60 grams of carbohydrates every hour.

“If you’re running at a higher intensity, you’re going to deplete your glycogen much quicker than you would at a lower intensity,” Pritchett adds. This is why she recommends fueling even if you only train for 75 minutes at a higher intensity.

During high-intensity exercise, blood in your body gets distributed away from the gut to your working muscles, which can cause GI distress for some. Pritchett says this could be one reason to consider a gel alternative. Texture, taste, and cost are other reasons to look for an alternative.

If GI distress on your long runs has you searching for other options, ensure you’re getting enough carbs, water, and electrolytes before switching things up, says Nicole Lund, registered dietitian nutritionist and clinical nutritionist at NYU Langone Sports Performance Center. Failing to drink enough water while consuming carbs can cause some GI distress, so it’s essential to make sure you’re meeting your needs.

Lund explains that if you find you are getting enough water, carbohydrates and electrolytes but still experience some issues, then it could be time to consider alternative food options.

Before you toe the line on race day, test any gel alternatives on your long runs so you know what works best for you. Lund recommends keeping a journal where you track any symptoms, as well as when and what you ate before and during each run. She also notes that some of her clients are sensitive to a particular ingredient in sports products, maltodextrin, so take note if this is in your go-to product and keep track of how it settles for you, especially in the later miles of a long run.

When it comes to finding something to take the place of a gel, there are plenty of sports products and other unconventional options to choose from. Here’s what our experts recommend.

4 Gel Alternatives for Runners

1. Sports Drinks and Other Liquids
You can always drink your carbs. As mentioned, exercise can slow blood flow to your gut, which slows down digestion. Because liquids are easier to digest, they offer another way to help you get the fuel you need, says Lund. She adds that sports drinks are a great option, along with honey sticks or packets.

If drinking your carbs is more tolerable on long runs, Pritchett recommends turning to a high-carbohydrate sports drink, the amount of which can vary depending on the brand.

When it comes to finding the right sports drink, pay attention to the ingredients list. Sodium, in particular, is the primary electrolyte lost in sweat, so you want to make sure you’re getting enough of it on your long runs, says Pritchett. She recommends checking the sodium amounts, aiming for about 500 to 700 milligrams per liter of fluid.

Other sports drinks may include caffeine, which can be problematic if it’s something your trying to avoid or it doesn’t settle well for you. Also, stay away from “sugar-free” sports drinks as a source of fuel because they likely provide no energy, and the artificial sweeteners may lead to bloating and GI distress, she says.

2. Sweets
Here’s your chance to satisfy your sweet tooth. Gummy bears, peach rings, jellybeans, sour candies and other small, sweets can be an unconventional way to fuel your runs.

Just make sure you read the nutrition label and pay close attention to how many carbohydrates the product provides per serving, says Pritchett. This way you can ensure you’re consuming enough carbs for your workout.

3. Chews
Like sweets, chews are a great alternative to gels and plenty of sports-specific chews to choose from. . That’s because they contain a mix of carb sources, like glucose and fructose, which allows for easier digestion.

If you don’t like the texture of a gel, but are searching for something that will sit well in your stomach, chews have plenty of products in different flavors to choose from.

4. Whole Foods
Compared to the other options on this list, packing a whole food will take a bit more planning because you have to figure out how to carry them, says Pritchett. If you don’t have pockets, you may want to look to investing in a race belt or pack to hold all your necessities.

Once you figure out how to carry the food, you can try options like bananas, fig bars, pretzels, dates or boiled potatoes with salt, Pritchett says.

She recommends you spend some time testing these options, especially if you have a sensitive gut. Not only does exercise make them harder to digest because of that diversion of blood flow, but some whole foods contain nutrients that also slow digestion (i.e fibre) and some may not contain a mix of carb sources, which also makes them harder to digest on the run.

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Some days, my stomach wakes up more sensitive, and I can’t convince myself to throw back gel after gel. Other days, I run so long I get tired of the fuel I’ve been using and just need to switch things up. So here are some of the race-tested alternatives to gels I’ve found success with that you can try on your runs.

Chips and Pretzels
So many fuel options are based on carbs and sweet flavours, but sometimes I simply crave something salty. Potato chips and pretzels can help replace electrolytes lost in sweat. A small bag of potato chips can provide 170mg of sodium and 350mg of potassium, rivalling electrolyte capsules. They go down easily with water, practically dissolving while taking sips. The breadiness of these can also help absorb acid in my stomach and settle things when I experience some sloshing.

Cashews
On long ultras where there are hours between aid stations, and the weight of everything I have to carry becomes more of a factor, I like to take a snack-size Ziploc bag of calorie-dense cashews. A relatively small package easily puts about 600 to 800 calories in my pocket. When I’m spending all day on the trail, it also helps to have food like this that makes it feel like I’m eating a real meal from time to time.

Liquid Calories
For faster efforts like a 90-minute training run, or racing a half marathon, I find it more difficult to take in gels. I want my fuel to go down as quickly as possible, so I’ll opt for a high-calorie drink mix to consume the carbs I need with as little effort as possible. A standard 500mL soft flask provides 200 calories, similar to what I get from two gels.

About The Author
Pat is a video producer who loves all things off-road. When he’s not working for Bicycling or Runner’s World, he’s out running the trails, testing the latest and greatest shoes and gear. He’s always seeking out the longest, toughest races he can find, including Ultra-Trail du Mont Blanc, Tor des Géants or setting the fastest known time on the 525km Mid State Trail. 

The post Your Race Fuel Should Be Foods You Actually Want to Eat appeared first on Runner's World.

While changing your diet can be overwhelming, these five easy tips can help simplify the switch to eating well. Here, we break down how to eat healthy for both beginner and experienced runners and how to properly fuel your workouts while sticking to your new eating plan.

Keep It Simple
Eating well is easier than you think — don’t overcomplicate it. For easy runs that last less than 60 minutes, you likely don’t need to eat anything beforehand, but you should focus on recovery meals with carbs and protein to replenish, like oatmeal with a dollop of Greek yoghurt, or two eggs and toast.

For harder, longer, or more intense runs, the perfect pre-workout meal is one you already know. Familiar foods that are easy on your system (think: toast or an energy bar), low in fat and fibre, and high in carbs will boost your energy without upsetting your stomach.

Reaching for snacks that are fresh rather than packaged, such as an apple and nut butter or carrots and hummus instead of a bag of chips will help keep you feeling full longer and power your runs.

Focus on Fresh
Make a clean eating food list before you head to the grocery store so you don’t get distracted with unhealthy items.

Limit the high-sugar, high-fat foods you toss in your cart. Instead, stock your fridge with fruits, veggies, and whole grains, so they’ll be there when mealtime rolls around. Those foods will keep you feeling good when you’re working out, plus they’ll keep your heart healthy, your cholesterol low, and your blood sugar stable.

Try to avoid packaged foods as much as possible, opting for fresh instead. If you do have to purchase packaged foods, consider how much it was processed before buying. Noshing on fresh produce is some of the healthiest food to eat.

Drink Up
Hydration is important, and not just when you’re exercising. Fluids regulate body temperature, move waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation.

And you don’t have to just guzzle water. Fruits and vegetables can also help you stay hydrated. Plus they’re packed with antioxidants, which boost muscle recovery and immunity.

Balance It Out
Even if you’re not exercising with a goal of losing weight, you still need the right mix of foods and nutrients to feel energised on your runs and to stay injury-free. About 55 percent of your daily calories should come from carbohydrates (including fruits, veggies, and whole grains), 25 percent should come from protein, and another 15 to 20 percent should come from unsaturated fats.

But there’s no need to obsess. At each meal, just simply devote half of your plate to healthy carbs and veggies, one-quarter of your plate to protein, and another quarter to healthy fats.

Time It Right
When it comes to fueling your workout, timing is everything. As we mentioned, before hard workouts, you’ll want to have something that will boost energy without leaving you with an upset stomach on the road. So focus on carbs and foods that are low in fibre and low in fat.

In general, the bigger the meal, the more time you’ll need to digest. Each person is different, but you’ll want to eat at least 30 minutes before you head out so you don’t have GI distress when you’re on the road. Within 20 minutes of finishing your workout, have a protein-rich snack to repair muscle tissue, and carbohydrates to restock your spent energy stores. This will kick start the recovery process so that you can bounce back quickly for your next workout.

What you eat before you hit the road or the gym all depends on when you’re exercising and what kind of workout you’re planning. Many people don’t have the time — or the stomach — to eat and digest food before a workout, especially if that workout is taking place in the early morning.

For an easy workout of one hour or less, going without food or drink probably won’t do you any harm. (Just make sure you’re staying hydrated.) But for any event that’s longer or more intense, pre-workout fuel is critical. Go out on empty and you’ll fatigue sooner, plus you’ll have a much tougher time meeting your goals.

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“Digesting food and exercising at the same time is difficult for most athletes,” says Dr Joshua Scott, a primary care sports medicine physician. But running on an empty stomach can be tough, too. (Talk about seriously bonking.)

So what should you do? Here’s a look at the pros and cons of eating breakfast before your run — and how you can fuel up without feeling sick.

The Case for Eating Breakfast
Let’s quickly recap the benefits of eating something before a morning run. Assuming you haven’t noshed since the night before, your body’s levels of glucose – the fuel your muscles use for energy — are pretty low. You’ll likely have enough to make it through a short run that’s less than an hour at an easy to moderate effort. But if you’re planning on running for more than 60 minutes, or doing intense intervals on a totally empty stomach, you might find yourself feeling slow, lethargic, or even lightheaded without eating, Scott explains.

Eating before harder efforts brings those glucose levels back up, so your muscles have plenty of fuel to put to work quickly. The problem? Having a ton of food jostling around in your stomach can be a recipe for nausea, side stitches, or vomiting. And even if you don’t feel queasy, there’s a good chance your run will seem harder. During digestion, blood gets diverted toward your GI tract and away from working muscles (in this case, your legs). “That can make an otherwise usual workout seem more difficult,” Scott says.

The Case for Running on an Empty Stomach
Pounding the pavement without eating anything might help you steer clear of stomach issues. “Having an empty stomach prevents food from being bounced around,” Scott says, so you’re less likely to get slammed with the urge to upchuck. Time is also a factor. Not having to spend time prepping food and eating before your run might mean you get to sleep a little later — always a nice bonus!

But skipping breakfast can set you up for problems on long or intense runs. You might find yourself dragging without that ready source of glucose. “Fasted training leads to shorter, less intense workouts,” explains registered dietician and sports nutrition specialist Georgie Fear. Push yourself too hard, and you could even end up feeling dizzy or faint. To make matters even worse: Running without adequate fuel boosts your body’s levels of the stress hormone cortisol, which can temporarily suppress your immune system and make you more susceptible to getting sick.

And if you’re trying to lose weight, despite what you might have heard, running on an empty stomach does increase the amount of fat calories you burn, but that doesn’t mean faster weight loss. “When running, you burn both carbs and fat,” explains Dr Liz Applegate, former director of sports nutrition at the University of California.  “If you’re low on carbs, the body will kick in more stored fats for fuel. But due to low energy, you may not run as hard or as long. And after your run, your metabolism may slow due to your semi-fasted state. All this translates into fewer total calories burned. So eat a snack. You’ll run better and burn more calories than if you were running on empty.”

So What Should You Do?
It depends on what your workout looks like. Many folks can do moderate runs lasting less than an hour on an empty stomach with no problem. (Though you certainly can eat beforehand if you want to.) But if you’re going longer or are doing something intense like intervals, hills, or speedwork, it’s a good idea to get something in your stomach, says Scott.

If you plan to have a full breakfast, allow yourself at least two hours before running to digest and keep queasiness at bay. Aim for a mix of complex carbs and protein such as scrambled eggs with whole grain toast, yoghurt with fruit and whole grain cereal, or oatmeal with milk, fruit, and nuts, Fear recommends. Save the giant cinnamon roll or bacon, egg, and cheese sandwich for a day when you’re resting or running later on. High-fat foods take longer to digest and are more likely to mess with your stomach.

Focus on getting at least 100 calories of carb-rich food such as a banana, a handful of pretzels or whole grain cereal, or a slice of toast. (After your run, you can eat the rest of your breakfast and get in the protein, fruits, and veggies you skipped earlier, she says.) An energy gel pack with around 100 calories is another good option.

As for your morning coffee, consuming caffeine before a run could help you go faster, harder, and longer, according to a review of 21 studies. Having two cups of coffee about an hour before running seems to deliver the biggest benefits, the study authors concluded. On the other hand, caffeine can mess with some athletes’ stomachs, Scott points out. If that’s the case for you, save the cuppa for after your run.

The bottom line here is testing out different methods to find what works best for you. Once you find it, stick to it — especially on race day.

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Supplement companies claim beetroot powder boosts energy, increases athletic performance, and promotes heart health by improving blood pressure and circulation. Often, these companies will cite beets’ ability to boost nitric oxide, a molecule that helps blood vessels expand and contract.

What Is Beetroot Powder?
IT’S BEETS, BUT in powder form.
And know that beets, as in the root vegetable, are good for you — no debate there. “Beetroot contains two types of bioactive constituents, betalains (which give the purple color) and nitrate (which also occurs in similar amounts in some other common vegetables, like celery and lettuce),” says Dr Kirsten Brandt, Ph.D. senior lecturer at the Human Nutrition & Exercise Research Centre at Newcastle University. Betalains have heart-protecting properties, and your body converts nitrate into nitric oxide to help regulate your circulatory system and reduce inflammation.

More good news: These compounds stay mostly intact when beets undergo processing into powder or even juice. Concentrations vary by beet variety and processing method, but research suggests both powders and juices can both hold onto in those beneficial compounds. (Fun fact: Often, beetroot powder is just freeze-dried beet juice).

What Is Beetroot Powder Good For?
IN SUPPLEMENT FORM, beets might:

Moderately Reduce Blood Pressure
A study review published in Frontiers in Nutrition showed that people who consumed beetroot juice daily for anywhere from three to 60 days reduced their systolic blood pressure by five more points than the control group. The reason: Nitric oxide helps blood vessels relax.

Make Hard Workouts Easier
A study review in the Journal of the International Society of Sports and Nutrition suggests that beetroot juice supplements might boost power and improve performance during high-intensity exercise. Again, nitric oxide comes into play by helping your muscles maintain phosphocreatine, a building block that otherwise depletes during a hard workout. Beets also improve the release and use of cellular calcium to help you contract muscles faster.

Improve Muscle Recovery
A study review published in Sports Health suggests that a few days of beetroot supplementation can speed recovery from post-workout muscle soreness. One theory is that nitric oxide reduces muscle inflammation and aids regeneration.

Assist Your Memory
In a recent study in the European Journal of Nutrition, people who consumed three grams of chewable beetroot powder tablets 90 minutes before taking memory tests scored 21 percent higher on a test of short-term memory than they did after taking a placebo. A beet-induced boost in nitric oxide might increase cerebral blood flow, temporarily boosting brain power, the researchers say.

That means it’s hard to generalise the results and conclude whether the benefits shown in these supplement studies would apply to all or most of the population, including you.

And don’t count on beetroot supplements to save your heart in the long run. There’s no evidence that the acute benefits of beetroot powder, for your heart or elsewhere, add up over time.

Without high-quality long-term studies, any claims implying long-term benefits can’t be verified. And since the good-for-you compounds in beets can’t be patented, “there is little economic incentive for the industry to carry out large well-controlled trials,” says Brandt.

Should You Take Beetroot Supplements?
YOUR BEST BET is eating more beets in their whole vegetable form, says Brandt.

Whole beets contain beneficial fibre, which some supplements lack. Now if you hate the taste or can’t bear the chore of peeling beets, the powder can be an easy substitute – just make sure you consume other foods rich in fibre, like whole grains, says Brandt.

What Should You Look for in a Good Beetroot Supplement?
WHEN SHOPPING FOR beet powder, avoid capsules and opt for a loose powder or chewable option instead. The process of converting nitrate to nitric oxide begins in your mouth, thanks to an assist from bacteria on your tongue, says Brandt. Capsules bypass this process and land further down in your digestive tract. And skip antibacterial mouthwash before you take your beets — it can interfere with nitrate’s conversion to nitric oxide, she says.

Who Should Not Take Beetroot Supplements?
AVOID BEETROOT SUPPLEMENTS if you already have hypotension and don’t need your BP to go any lower. And steer clear of beetroot powder if you know you have a high risk of kidney stones, because beets contain a lot of stone-forming oxalate.

If you have high BP and already take medication for it, talk to your doctor before buying a beet supplement. If it works, your doctor might need to adjust your medication, says Brandt.

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The antioxidant effects of vitamin E benefit many of your body’s systems, from immune health to hormones to cognition, and may reduce your cancer risk, Samuel says.

In addition, vitamin E is essential for heart health. “Vitamin E plays an important role in cardiovascular health by helping widen blood vessels and prevent blood clots,” Dr Megan Meyer, a science communications consultant and runner tells Runner’s World.

Vitamin E may be especially beneficial for runners, so we found out everything you need to know about this nutrient, including how to know if you’re deficient and which foods are high in vitamin E.

How Foods High in Vitamin E Help Runners
Runners generate oxidative stress thanks to prolonged or intense exercise, which can damage muscle fibres and proteins and may contribute to fatigue, per research in the Journal of Sport and Health Science. “This isn’t a bad thing, so long as runners recover properly with adequate fueling and sleep,” Samuel notes.

Recovery requires more than just rest, though. You also need to eat right, and vitamin E is one component of a nutrition plan that supports recovery. “Consuming adequate vitamin E in the diet can help reduce the oxidative stress that heavy training can cause,” Samuel says.

Another way vitamin E helps recovery? It fights off infections, which runners may be vulnerable to after very intense exercise, according to the Gatorade Sports Science Institute. In fact, the highest concentrations of vitamin E can be found in immune cells, and research published in IUBMB Life notes that it’s one of the most effective nutrients for immune function.

Why You Need to Get Enough Vitamin E
Insufficient vitamin E intake can lead to muscle and nerve damage, and it can compromise your immune system. A few more severe signs of vitamin E deficiency include loss of sensation in the arms and legs, weakened muscles, impaired body movement control, vision issues, and greater susceptibility to illnesses or infections.

Meyer notes that vitamin E deficiency is rare in healthy folks. “Because vitamin E is a fat-soluble vitamin, deficiency is usually linked to conditions where fat is not absorbed or properly digested,” she says. These conditions include Crohn’s disease, cystic fibrosis, Celiac disease, and irritable bowel syndrome (IBS).

Talk to a doctor or registered dietitian if you notice any symptoms of a vitamin E deficiency, as they can help you determine if the underlying cause is one of these conditions.

Underfueling, whether intentional or not, can also lead to vitamin E deficiency if your diet lacks vitamin E-rich foods or adequate fat to absorb it. “This is a common issue in the endurance community for athletes of all levels,” Samuel notes, pointing to the importance of eating a balanced diet that includes healthy fats.

10 Foods High in Vitamin E
To keep your vitamin E stores at healthy levels, aim for 15 milligrams daily or 19 milligrams if breastfeeding. Samuel says that food sources are your best bet for filling up on this vitamin, rather than supplements, because whole foods offer many nutrients — not just vitamin E — and help you score the benefits of a well-rounded diet.

These vitamin E-containing foods can help you meet your optimal intake:

1. Almonds
“Almonds are an antioxidant powerhouse,” Meyer says. One ounce of dry-roasted almonds contains about 7 mg or 45 percent of your daily value (DV) of vitamin E. Eat them raw or use them as a crunchy topping for yoghurt, Meyer suggests.

2. Sunflower Oil
While sunflower oil is a less common cooking oil, it’s one of the highest vitamin E-containing options, Meyer says. One tablespoon contains about 6 mg or 37 percent of your DV of vitamin E.

3. Avocado
Avocado offers vitamin E (about 4 mg or 21 percent of your DV in one avocado) and fat to help with absorption. Add sliced avocado to your sandwiches, soups, and tacos, or use it in place of mayonnaise.

4. Broccoli
Not all vegetables provide vitamin E, but broccoli does. One cup of raw broccoli contains nearly 1 mg of vitamin E. Eat it as a side, mix it into your salads, or incorporate it into stir-fry dishes.

5. Mango
This tropical fruit offers 1.5 mg or 5 percent of your DV of vitamin E in every 1-cup serving. Fresh mango tastes great on its own, but it also lends a sweet, fruity flavour to yoghurt and smoothies.

6. Peanut Butter
Peanut butter contains about 3 mg or 19 percent of your DV of vitamin E in two tablespoons. Make an old-fashioned PB&J, add to your post-workout smoothie, or pair it with apple slices for an easy snack.

7. Wheat Germ
You can add wheat germ to yoghurt, salads, and cereals for some healthy vitamin E. A ½-cup has more than 9 mg or 16 percent of your DV. Wheat germ has a great nutty flavour and healthy fatty acids.

8. Hazelnuts
Like other nuts, hazelnuts provide vitamin E (more than 4 mg or 29 percent of your DV in 1 ounce) and healthy fats to help with the absorption, Samuel notes. Add toasted hazelnuts to salads, roasted vegetable dishes, or eat them solo.

9. Asparagus
This veggie offers a bit of vitamin E (1.5 mg or one percent of your DV per cup), though you’ll want to add a healthy fat to boost absorption. Samuel suggests sautéing or roasting the asparagus in avocado oil. You can also pair asparagus with eggs to get fat and protein, too.

10. Pumpkin
Earthy, mildly-sweet pumpkin contains nearly 3 mg or 26 percent of your DV of vitamin E in two cups (cubed). Try roasting pumpkin, mashing it, and using it in place of oil when baking, or creating a pumpkin puree soup. Pumpkin seeds also have a relatively high amount of vitamin E (about 1.5 mg in a ½-cup), and you can sprinkle those on salads for crunch.

The post Why Runners Should Eat These Vitamin E-Rich Foods To Boost Immunity appeared first on Runner's World.

To find out, we asked dietitians to explain ultraprocessed food, and the pros and cons for runners.

What is ultra-processed food?
You’ve likely heard of “whole foods” — those that are in their natural state, such as nuts, seeds, some meats and fish, fruits, and vegetables. They have not been chemically or mechanically processed.

Dietitians have long recommended that we eat foods in their natural state or as close to that as we possibly can. That’s because when manufacturers process foods, they often add salt, oil, sugar, or preservatives that can lessen the healthfulness of the products, plus the processing itself may strip the foods of certain nutrients that support your well-being.

Some foods, even when canned or frozen, are minimally processed, “like beans in a can, for example,” Heidi Skolnik, sports dietitian at Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City tells Runner’s World. “They’re really a whole food, but processed in such a way as to be convenient and easily accessible.” Other minimally processed and convenient foods include frozen vegetables without sauces, canned tuna, and frozen fruit.

Ultra-processed foods, however, “are essentially manufactured foods. Often, they don’t resemble anything — think Twinkies or deli meats,” Skolnik says. These foods may have lots of added ingredients such as sugar, salt, fat, preservatives, artificial colours, hydrogenated fats, and they also often lack fibre.

The reason this is a concern: Research links high consumption of ultraprocessed foods to poorer health outcomes. For example, the British Medical Journal pooled data from dozens of studies covering more than nine million people and found an association between ultra-processed foods and increased risk of all-cause mortality, cardiovascular disease, common mood disorders like depression, obesity, type 2 diabetes, and other health issues.

So, why would a runner eat ultra-processed foods?
Runners need energy to perform, and your body gets energy from ingesting carbohydrates, a macronutrient which, in its simplest form, is sugar (when the sugars bond together, they create complex carbohydrates, i.e., starch or fibre).

“Our bodies break down fat or carbs as our energy source,” Terence Boateng, a registered dietitian, certified exercise physiologist, and owner of CS Nutritiono tells Runner’s World. “Typically, when we’re moving slowly, most of our energy is coming from fat. As we increase the intensity of what we’re doing, we need more and more carbohydrates as a fuel source.” If you’re sprinting, for example, your body will turn to carbs instead of fat for fuel.

One of the best ways to get these necessary carbohydrates into your system can be a quick hit from a sports product such as a gummy, a gel, or a chew, all of which are ultra-processed. “They’re small, shelf-stable, and easy to grab and go,” Lauren Link, assistant athletics director for sports nutrition at Purdue University tells Runner’s World. “With athletes, convenience and accessibility are important, and processed foods should play a role in their training.”

Sure, you could eat a peanut butter sandwich made with minimally processed foods to fill your energy bucket, but imagine running with a sack of them or even a few bananas.

“Depending on the intensity and length of your training, you need about 30 to 60 grams of carbohydrates per hour,” Link says. “To get that amount of carbs you’d need one to two peanut butter sandwiches per hour. That’s not very realistic.”

In addition, she adds, “even if you were to eat 60 grams of fruit or a whole grain, you’d likely have stomach issues,” thanks to the high fibre and fat content that take longer to digest. That’s why it’s easier to turn to most chews and gels, which have about 25 to 30 grams of carbohydrates.

When should runners turn to ultra-processed performance products?
While dietary recommendations are typically based on a person’s size or weight, when it comes to energy and carbohydrate needs, “my first question to a runner is about intensity,” Boateng says. “If you’re running a 10K or 15K , but it’s at a casual pace, you may not need any gels. But if you’re running a 15K race and are going to be pushing as hard as you possibly can, your body’s going to be focusing on a lot more carbohydrate utilisation. Gels do become much more necessary.”

Also, the more time you have before a run, the more kilojoules and complex nutrients you can have, Skolnik says. That means you wouldn’t necessarily need a sports product if you have two hours before you head out, and you could eat a bowl of cereal or bread and peanut butter. “But if you’re looking to top off the tank 15 minutes before you hit the road, you want a smaller amount of food that’s an easier-to-digest carbohydrate. You’re not looking for high fibre right then, as you would with a meal. You could try a squeezy applesauce, an energy gel, or some pretzels,” Skolnik says.

Another benefit of sports nutrition products is the mix of ingredients. Studies have also shown that you can optimise your energy by combining different carbohydrates, e.g. glucose, fructose, and/or maltodextrin. You might see this referred to as multiple transportable carbohydrates, which means a product has a mix of types of carbs in order to make them more easily digestible.

“A lot of ultra-processed sports foods have a mix of simple sugars to help with digestibility and utilization of those carbohydrates, since you could max out on glucose if a product has only glucose,” Link explains. “If you’re working at such really high-intensity training where knowing the right mix is very important, that could be a good reason to work with a sports dietitian to help you find the sports products that make the most sense for your training.”

Should you limit other ultra-processed foods?
“Should we be eating ultra-processed foods as meals and during the day? No. We should eat more whole foods,” Link says. “But purposefully using an ultra-processed food around training and competing is helpful for performance.”

In other words, if you’re not training at high intensity, high volume, or competing, you don’t necessarily need sports products like gels or chews, drinks. “For regular snacks, you can eat a piece of fruit and a cheese stick, for example,” Skolnik says. “Still, if you’re running short on time or access and need a quick ‘something,’ then of course, go ahead and eat a bar.”

Skolnik points out that runners sweat more than sedentary people and may even crave things like chips, salted nuts, and pretzels. And “although no one needs to justify what they eat or needs to ‘earn’ a cookie, runners do have more room for ‘discretionary calories.’ No single food determines your health and well-being,” Skolnick says. “[Your] patterns, habits and choices over time are what impact [your] health.”

The post Should Runners Always Avoid Ultra-processed Foods? appeared first on Runner's World.

The problem with skipping food before a workout is that it can hinder your performance. By not taking in enough calories to fuel your run, you may suffer from “low energy availability” and related complications such as higher stress hormones and decreased metabolic rate, says dietitian Namrita Brooke, adjunct professor in the Department of Movement Sciences and Health at University of West Florida and Runner’s World sports dietitian and nutrition advisor.

You may also pay a price for not eating after a run, as fueling up can help boost recovery. According to a 2021 paper, the “4Rs” of post-exercise recovery are rehydration, refuelling, repair and rest. To refuel, you need carbs, the primary source of energy used during exercise, and to repair your muscles, you need high-quality protein, the muscle-building macronutrient.

While it can feel like a chore to prioritise nutrition along with all of your training, here’s how to determine if you should eat before or after a workout to support your performance, based on the workout you have on deck and other factors.

Questions to Ask to Determine If You Should Eat Before or After a Workout

➥Are you hungry or do you typically get hungry midrun?
Your own body gives the best advice, so if you feel hungry before you start a workout, don’t hesitate to eat. Even a small snack of about 400 to 500 kilojoules can boost your energy, especially if you plan to run for 30 minutes or less and maintain a zone 2 effort, Brooke says. On the other hand, feeling hungry may force you to cut your run short or keep you from hitting your goal paces.

Rayven Nairn, senior registered dietitian for Student Health and Wellbeing at Johns Hopkins University, tells Runner’s World that simple carbs like a rice cake or a granola bar work as pre-run snacks. “They are amazing — literally a shot of sugar — and will prevent you from hitting the wall,” Nairn says.

If you have the time, it’s smart to eat a bigger meal about 90 minutes before you hit the road. This will give you time to digest more complex carbs, as well as fat and protein in your meal, says Nairn. Smoothies serve as a good option before a workout, as they’re easy to digest and can give you the essential carbs needed to run well, Nairn adds.

➥How long are you exercising?
If your run is under an hour and you aren’t hungry, you can likely get through the workout without food beforehand and simply refuel afterwards with a complete meal that includes carbohydrates, protein, some fat, and hydration, says Brooke. She recommends a bowl of oatmeal with some nuts, seeds, and fruit preserves after a morning run, and often pairs it with a protein drink to get in extra fluids.

For runs longer than an hour, aim for a full meal about 90 minutes before you head out. Then, fuel with about 30 grams of carbs, such as an energy gel, every 30 to 45 minutes during your run, says Nairn.

One more thing about long runs: You want to refuel afterwards. Smoothies are a solid option for after your run, too, Nairn says. She makes hers with 80-180 ml of yoghurt, ½ cup to 1 cup of fruit, and one scoop of protein powder. You’ll get carbs to replace the energy you used during your workout and protein to rebuild muscles. Plus, the fruit offers hydration, along with antioxidants.

➥How hard or how fast are you running?
If you are running hills or intervals for more than 20 minutes, you should eat at least a small carbohydrate-based meal or snack before the workout, both experts say. A couple pieces of toast with cinnamon and sugar or butter and honey are quick and easy to digest pre-workout.

For runs longer than 75 minutes, consider taking in carbohydrates during the workout, too, says Brooke, especially if it will include intensity, such as sprints or tempo efforts. Gummies, gels, and sports drinks are all convenient choices.

➥Is it early in the morning?
If you’re going out fast or long in the morning, says Nairn, one serving of carbs (for example, one slice of toast) paired with one serving of protein, such as two tablespoons of peanut butter, is most beneficial for energy availability. Another option is a hard-boiled egg and a small apple.

This advice might seem contradictory for those who aim to do “fasted cardio,” or running after not eating for six to eight hours (often in the morning, after you wake up), which many runners turn to for weight loss or because they believe it will help them burn more fat — but this isn’t necessarily true.

According to Brooke, there is evidence that fasted training diminishes performance. And, as shown in a 2018 review article published in the Scandinavian Journal of Medicine and Science in Sports, eating before an aerobic workout prolongs performance and may have benefits to your metabolism.

There are also possible risks to doing fasted workouts regularly. Some of these, according to Brooke, include higher levels of fatigue, increased perceived effort, disrupted sleep, low energy availability that can lead to hormonal and immune dysfunction, and lower performance. So if you’re looking to pick up your pace, running fasted probably isn’t the best option for you.

The Bottom Line on Eating Before or After a Workout

When you head out for a run, your body turns to stored carbs (a.k.a. glycogen) as its first source of energy, says Nairn, which is why it’s so important to get your fill of carbs before a workout. Without that gas in the tank, it’s more difficult to maintain stamina and intensity.

Something is better than nothing when it comes to fueling before a run, too, so even if you don’t have time for a full meal before morning exercise, a quick snack (like a slice of bread and peanut butter) will set you up for a better workout.

Making sure you eat after a run can help jumpstart the recovery process, which gets you ready for the next workout. While carbs are also important after a workout, protein plays a crucial role in that post-run meal or snack. (That is especially true after strength workouts.)

Nairn and Brooke both recommend having combined carbs and protein after a run, aiming to get in a combo about 45 minutes to an hour after you’re done. They suggest a peanut butter sandwich with an orange or two hard-boiled eggs with a grapefruit and buttered toast.

Hydration is also key both before and after a workout, with something like a sports drink serving well post-run for added electrolytes, Nairn says.

Finally, the most significant research regarding nutrition and running isn’t necessarily about meal timing, but about the consistency of healthy eating. So look at your diet as a whole to make sure you’re getting in enough calories to fuel your workouts, along with plenty of carbs, protein, healthy fats, and micronutrients to keep you running strong.

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While a short period of inflammation is a normal part of adaptation for better performance, research ties chronic inflammation to heart disease, dementia, diabetes, and additional health problems. One of the best ways to tame inflammation? Adding anti-inflammatory foods to your plate.

“Whether you run to perform or just run for the enjoyment of the sport, mitigating chronic inflammation is important,” Jamie Lee McIntyre, a sports dietitian who works with clients in New York, and Florida, tells Runner’s World. “A diet rich in anti-inflammatory foods will help you achieve that.”

How Foods Fight Inflammation
The good news for runners is that foods that help reduce inflammation often do double duty: While helping to lower inflammation, they also promote overall health and longevity. They’re high in fibre, full of antioxidants, healthy fats, and vitamins and minerals — all healthful properties you want in your diet to keep you feeling your best, especially as you’re clocking miles.

In fact, a 2023 systematic review published in Nutrition Reviews found that diet can play a role in reducing inflammatory markers in the body, and researchers point to the Mediterranean diet as a solid option for offering this benefit, especially when adopting components of it like eating nuts, fish, and olive oil.

Ramsing adds that the more you demand of your body, the more you should demand of your nutrition, too. “Ask yourself where you can add more [healthful foods],” she says. “If you’re cooking spinach, for instance, throw some extra in there.”

7 Foods That Fight Inflammation

1. Colorful vegetables: Kale, spinach, broccoli, and sweet potatoes, all contain carotenoids, shown to reduce inflammation.
2. Tart cherry juice: Research shows this drink can increase DNA repair activity, reducing inflammation and oxidative stress.
3. Oily fish: Salmon, tuna, anchovies, sardines, and mackerel are full of omega-3 fatty acids, which science associates with lowering inflammation, among other healthful benefits.
4. Nuts and seeds: Pumpkin seeds, almonds, pistachios, and walnuts, are rich in unsaturated fatty acids, vitamins, and antioxidants, as well as those coveted anti-inflammatory properties.
5. Fruits: These pack tons of disease-fighting nutrients, especially berries and citrus, the latter of which is flush with vitamin C, an antioxidant shown to reduce inflammation.
6. Healthy oils: Olive, avocado, walnut and flaxseed, also help reduce inflammatory markers.
7. Turmeric: This spice is a major source of the polyphenol (or plant micronutrient) known as curcumin, has been associated with reduced inflammation in the body.

McIntyre recommends not sweating the small stuff when it comes to your intake of these foods. “Rather than clocking every gram of nutrients you’re eating, just look at your plate,” she suggests. “Aim for half a plate of vegetables, a quarter protein and a quarter starch, plus healthy snacks. If you’re training really hard, maybe increase the carbohydrate portion,” she says.

Also, make it convenient to incorporate foods that fight inflammation into your day by planning ahead. “Runners have full days, so it helps to have these foods on hand and plan your meals in advance,” says Ramsing. “Do a pantry and refrigerator assessment and make it convenient to eat this way.”

When to Eat Foods That Fight Inflammation
“While it’s ideal to eat these foods within about 30 minutes of a workout, it’s more important to include them in every meal or snack,” says McIntyre. “But you do want to think about their fibre content if you’re eating them before a run.”

If you’re someone who tends to experience GI upset, try to avoid eating these powerhouses before heading out for your run. Or eat them at least three hours prior to your run, says McIntyre. “These are foods that take longer to digest, so test them out to see what your threshold is,” she adds.

Food to Avoid That Boost Inflammation
Just like some foods reduce inflammation in the body, others promote it. These are generally classified as highly processed or ultra-processed foods. Think of high fat, high sugar, packaged foods that might taste good or seem like they are good for fueling workouts because of the carbs; but, they also come with a dose of trans or saturated fats.

“Look at labels and avoid anything with partially hydrogenated fats,” says McIntyre.

Also steer clear of snacks that are low in nutrients, but high in added sugars like candy, cakes, and other sweet treats that can also promote inflammation.

While runners need plenty of protein, try to limit red meat and processed meats as your primary source of protein since they are high in saturated fat that can contribute to inflammation. Instead, go for omega-3 rich fish, plant proteins, and lean poultry.

Foods that reduce inflammation should be a part of your everyday diet. “These are not miracle cures, but they can support you and your running,” says Ramsing. “It’s all about boosting intake of these foods in your diet wherever you can.”

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As a runner, you have different dietary needs than the average person — which means you need to follow a different nutritional playbook. “Runners are extra special,” says Alex Larson, a registered dietitian specialising in endurance athletes. Because you’re running, strength training, or cross-training most days of the week, your nutrition has to support that higher activity level.

“Whether it’s running or strength training, runners are very active, so they have additional, higher needs. So those ‘healthy eating’ or dieting recommendations you might typically see out in the world don’t apply,” Larson tells Runner’s World. “Because we often spend time around folks who aren’t runners, we’re comparing ourselves to them and what they’re eating. But we have to stop that comparison.”

To figure out which diet advice you can leave behind, it’s important to understand why many mainstream nutritional guidelines are counterproductive, particularly for runners. We talked to dietitians to separate myth from fact when it comes to what to put on your plate.

Myth 1: Healthy Eating Means Eating “Clean”
“When runners come in and say ‘I eat a really clean diet,’ I almost always know they’re not getting enough to eat.” says Larson. While they may eat a decent amount of nutrient-dense food, their dietary choices generally don’t have enough calories to support their training, she explains. Often this is because they may eat something like a plate of greens, which has plenty of vitamins and minerals, but not many calories.

Because it’s heavy on whole, unprocessed foods, “clean” eating often means lots of fibre, too. However, a diet that skews too heavily in that direction can cause bloating. “And that doesn’t go with a running lifestyle,” says Larson.

“You need a balance of whole foods and more processed foods,” says Larson. For example, while a bowl of whole grain oats with berries and almonds would make a great, nutrient-dense breakfast, it’s too high in volume (as in, it takes up a lot of room) and has too much fibre to sit well in your stomach right before a run.

You’d be better off saving the oats for your recovery snack and having some crackers or even pancakes right before your workout. “They get digested a lot faster and they’re a quick source of energy to help you have a great run,” says Larson. “Pancakes are looked at as unhealthy, but a lot of runners love to use them because they’re tasty, quick, portable, and easy and are usually really well tolerated as a fuel source before a run.”

Myth 2: You Should Eat a Low-Carb Diet
The idea that you should cut carbs is perhaps one of the most common — and harmful — nutrition myths for runners. Carbs are exactly what we need, says Larson. Even if you’re getting enough calories, insufficient carbohydrate intake puts you at risk for underfueling. Signs you may need to up your carb intake include a lack of motivation, feeling stale during your workouts, a performance plateau, sweets cravings, and unexplained weight gain, she says.

Unfortunately, many runners interpret those symptoms as a sign they need to double down on their training and dietary restriction — but that’s a mistake. “You gain weight because your metabolism is trying to adapt to insufficient nutrition,” says Larson. Over time, consistent underfueling leads to low energy availability (LEA), which can cause a number of health issues, including lowered immunity, injuries, decreased bone density, anxiety, and depression.

Myth 3: Foods Are Either Good or Bad
If you think of chicken breast and vegetables as “good” but see pasta and dessert as “bad,” you’re not alone. But just because it’s common to think of foods as good or bad doesn’t mean it’s healthy — or true. “The underlying premise of this way of thinking is that there’s a food that is fundamentally good and without flaws. But we know this isn’t true,” says registered dietitian Christyna Johnson.

What’s worse, though, is the tendency to judge ourselves according to what we eat. When you think eating a salad makes you “good” and choosing a brownie makes you “bad,” it can be a slippery slope to disordered eating, LEA, and all the issues associated with it. The truth is, there’s room for all kinds of foods in a healthy diet, says Johnson.

Myth 4: Everyone Should Go Vegan
Plant-based diet proponents tout a vegan diet as the healthiest choice. However, there is no universally perfect diet — and avoiding entire food groups can come with health risks. “When you cut out major food groups like meat, seafood, and dairy, you’re also cutting out some key nutrients,” says Larson.

Always prioritising plant-based options at the expense of other foods makes it difficult for many vegan and vegetarian eaters to get the micronutrients they need to stay healthy and perform optimally.

According to Larson, it’s not uncommon for those following a plant-based diet to get insufficient iron and ferritin, which influence immune health and energy levels. They may also have low levels of B12, zinc, and calcium, which can interfere with bone health, overall health, and athletic performance.

“I think it’s great to eat a plant-based diet, but you might need to be a little more concerned about getting your micronutrients. You might need a supplement,” says Larson.

Myth 5: Optimise your Health and Fitness by Working Out in a Fasted State
For most of us, the risks of skipping breakfast before a morning workout are greater than any potential benefits. While the goal is to force your body to use its fat reserves for fuel, your body is much more likely to break down muscle tissue instead, says Johnson. That includes both skeletal and cardiac muscle tissue, which will not only hurt your performance short-term, but sets you up for overtraining in the longer term.

While training adaptations do occur when your muscle tissue builds back up after being broken down, you’re asking your body to do too much with too little when you exercise in a fasted state, says Johnson. In short, “You’ll have a better run if you provide yourself fuel,” she says.

Myth 6: You Should Avoid Snacking
According to traditional health or wellness advice, you should avoid snacks at all costs. But if you’re active — especially if you’re training for a specific event — that advice is not only unhelpful, it can actually be counterproductive. “For runners, snacking is an additional opportunity to get the nutrition you need for the day, because it can be hard to get enough in just three meals,” says Larson.

Whether it’s an additional source of protein, fruits, or vegetables, a snack can be “super helpful” in helping meet your energy, micronutrient, and macronutrient needs, says Larson.

Snacks can also support your practical need to avoid dips in energy or excessive hunger over the course of the day. For example, if you eat lunch around noon and have dinner around 6 p.m., “that’s a long time,” to go without food, says Larson. In that case, an afternoon snack can help you avoid going into the evening so hungry that you find yourself binging. And according to Larson, the simple addition of an afternoon snack can also help you recover faster.

There’s also a solid case for an after-dinner snack. “A lot of people think you shouldn’t eat after a certain time of night. But your body isn’t just a machine that turns off at a certain time,” says Johnson. For example, if you eat at 6 p.m. and go to bed at 11 p.m., even if you’re only getting six hours of sleep, that’s a long time to go without fuel, especially if you work out shortly after waking up. “That bedtime snack gives your body the energy it needs so you’re not waking up hungry,” says Johnson. She suggests an evening snack that includes carbohydrate, fat, and protein to top off your energy reserves and potentially help you sleep better.

Myth 7: Fruit Has Too Much Sugar
This low-carb craze has many of us believing we need to avoid sugar at all costs — which leaves little, if any room for the sugars that naturally exist in fruit. But Johnson suggests we take a critical look at the imperative to avoid sugar in all its forms before throwing the baby out with the bathwater. “Did we forget there are nutrients in fruit?” she asks.

Fruit contains important phytochemicals like vitamin C, vitamin E, and beta carotene, which serve as antioxidants, phytoestrogens, and anti-inflammatory agents. It also contains fibre, potassium, and folate, all of which support overall health and disease prevention.

While you might not want to eat fruit immediately before a workout, you should have enough time to digest if you consume it one to two hours beforehand, says Johnson. It can also be a great form of pos-trun nutrition. Not only is fruit a good source of carbohydrate, the high water content can help you rehydrate while the potassium can help with your electrolyte balance, especially if you’re a salty sweater, says Johnson.

Fruit is also tasty source of fibre, something many of us don’t get enough of. If you’re having to push too hard in the bathroom, chances are you need to up your fibre intake, says Johnson. Not only will it make things easier on the toilet, it also helps promote healthy gut bacteria, she adds.

Myth 8: Brown Rice Is Healthier Than White Rice
The idea is that we need to avoid white carbs, including white bread, pasta, potatoes — and white rice — like the plague. So if you have a choice between white and brown rice, you’re better off choosing the latter (no matter how you feel about the taste and texture). But the truth is, the nutritional difference between the two is “negligible,” says Johnson.

“Brown rice is the ‘parent’ of white rice,” she explains. In other words, all rice starts as brown rice. You get white rice when you remove the outer layer, which is the brown part. While whole grains contain valuable fiber and B vitamins, brown rice has only one more gram of fibre per one third cup (cooked) serving, says Johnson. So if you don’t prefer brown rice Johnson has advice: “There are plenty of other ways to get that gram of fibre that are more interesting.”

The post Healthy Eating Myths That You Should Stop Following appeared first on Runner's World.

In fact, the International Association of Athletics Federations (IAAF) recommends that endurance athletes, like runners, consume between 1.3 to 2.4 grams of protein per kilogram of body weight. For example, a 64 kg runner would need anywhere from 84 to 154 grams of protein daily. That can feel like a large number for many. And if you’re struggling to hit your protein needs on the regular, you’re not alone. Even supplementing food with protein powders doesn’t always do the trick.

To help you fill up on this muscle-building macronutrient, we spoke with three registered sports dietitians to lay out some simple tips on how to increase your protein intake.

1. Keep Your Daily Numbers in Mind
Rather than obsess over a single number of grams of protein that you’re trying to have at each meal, consider a range. “I advise clients to identify their personal range for daily protein needs rather than a single number,” says Kelly Jones, board-certified sports dietician, and owner of Kelly Jones Performance Nutrition,

The first step is to identify the total amount you need based on your lifestyle (use that IAAF guideline of 1.3 to 2.4 grams per kilogram bodyweight). “From there, it can be helpful to determine ranges to eat at each meal and snack time, depending on how many meals and snacks per day you eat,” explains Jones.

For example, if you’re aiming for 100 grams of protein per day, you might have about 30 grams at breakfast, lunch, and dinner, plus a snack with 10 grams of protein.

2. Eat Protein Throughout the Day
Try not to just consider your protein during certain meals, like lunch and dinner. Instead, a helpful way to get in more protein is by continuously having it in all meals and snacks throughout the whole day.

“Instead of just having a bagel or cereal and milk for breakfast, add an egg to your bagel with ham, turkey, or salmon, and cottage or ricotta cheese, or swap the milk for Greek yoghurt with cereal,” suggests Leslie Bonc,  certified sports dietitian, owner of Active Eating Advice and sports dietician.  “After a run just have a piece of fruit or a cereal bar, but instead add nut butter to your banana or apple, and pick a bar with a high protein count.”

3. Make Sure to Consume Enough Calories
Just because you’re focusing on getting protein doesn’t mean you should ignore your overall total calorie count, let alone skimp on it. “Be sure to consume enough total calories to prevent the protein you eat from being burned for fuel, which can pull protein away from muscle maintenance, healing, and recovery,” says Cynthia Sass,  board-certified specialist in sports dietetics. “If you’re confused about how many calories you should consume, talk to a registered dietitian who can personalise this info based on your training schedule and goals.”

4. Prepare High-Protein Snacks
Quite often when we think of snacks, we think of simple foods like a bag of chips, a piece of fruit, or a muffin. Rethink the way you look at these smaller meals by making it a point to always include protein in your snack.

“Add a hummus or bean dip with your crackers or chips, put almond or peanut butter on your apple, and consider adding yoghurt and peanut powder onto your muffin,” suggests Bonci. You’d be surprised how much fuller you feel, too!

5. Consider a Go-To Protein Powder
Traditionally, protein powders are bought and used to create shakes or smoothies — but think beyond beverages. “Use plain, unflavoured, unsweetened plant protein powders to add protein to savoury dishes, like blended soups, mashed cauliflower, hummus, homemade veggie burgers, and pizza crust,” suggests Sass. You’ll increase your protein intake without changing the flavour of the dish.

6. Reach for Plant-Based Proteins
While we’re not suggesting you go completely plant-based, there may be some justification for choosing some plant-based protein foods over other protein sources. “One-third of a 450-gram package of organic, extra-firm tofu provides 23 grams of protein, about the same amount as 115 grams of chicken breast, and it’s even more versatile,” explains Sass. “You can blend tofu into a smoothie, add it to overnight oats, scramble it in place of eggs, add it to salads, stir-fries, tacos, and veggie chilli, or incorporate it into desserts, like vegan pudding.”

Allergic to soy? Sass suggests looking for tofu made from pumpkin seeds, “which provides 17 grams of protein per 150-gram serving.” And tofu is just one of many plant-based protein options; you can also opt for beans, lentils, or tempeh.

7. Have Protein Toppers on Hand
Keep small but protein-packed foods in your kitchen. “I like pistachios, peanut butter, peanut powder, hemp seeds, pumpkin seeds, cheese, roasted chickpeas, and edamame,” says Jones. “Add a few tablespoons of these toppers to dishes such as oatmeal, pancakes or waffles, toast, salads, grain bowls, and even soups or stews for an additional 3 or more grams of protein, plus anti-inflammatory fats and gut-supportive fibre.”

8. Incorporate Carbs With Protein
You of course still need carbs in your diet — especially as a runner. But instead of having simple carbs in your meals, like white rice and pasta, swap in carbs that also have a decent amount of protein.

“Add quinoa to your salad, beans to your burrito, or lentils to your soup,” suggests sports dietician Amy Stephens. This will allow you to fulfil two macro needs at once, plus you’ll get more protein than you would from simple carb options.

The post How to Increase Your Protein Intake appeared first on Runner's World.

As a runner, you want to consume enough magnesium so your body can make protein, conduct muscle and nerve functions, regulate blood sugar and blood pressure levels, and produce energy. Magnesium may also support your circadian rhythm a.k.a. your sleep and wake pattern. The body also needs this electrolyte to help with the activation of vitamin D, a key nutrient needed for bone health.

“After puberty, we’re done growing, but even up until age 30, female athletes in particular, are still developing their peak bone mass density,” says Kate Patton, registered dietitian for the Cleveland Clinic’s Digestive Disease and Surgery Institute. Along with vitamin D and calcium, your body needs magnesium to build strong bones, so if you’re low in any of these nutrients you could be at higher risk for stress fractures, or aches and pains like shin splints, she adds.

What are the symptoms of magnesium deficiency?
While a magnesium deficiency often doesn’t show clear signs, you may experience the following according to Patton and Yang:

Early symptoms:

• Fatigue or low energy
• Nausea
• Loss of appetite, which can lead to vomiting
• Slower recovery time

More serious symptoms:

• Muscle spasms
• Numbness
• Decreased immune system function
• Heart arrhythmia
• Other heart issues like plaque formation in heart blood vessels, which can lead to a heart attack
• Low blood pressure

How much magnesium do you need?
The recommended daily allowance of magnesium for adults assigned male at birth ages 19 to 50 is 400 to 420 milligrams and for adults assigned female at birth is 310 to 320 milligrams, according to the National Institutes of Health (NIH). For adults over age 51, experts recommend consuming the maximum recommended amounts of magnesium because as you get older, your body’s ability to absorb the nutrient decreases, and we tend to excrete more of it, says Patton.

Also, older runners with kidney disease may be at risk, says Yang. For these populations, it’s best to consult with your primary care physician about the best way to address your magnesium needs, as everyone is different and there isn’t a one-size-fits-all solution.

What are the best sources of magnesium?

*Magnesium numbers per serving size, according to the NIH

• 28 g roasted pumpkin seeds: 156 mg
• 28 g chia seeds: 111 mg
• 28  roasted almonds: 80 mg
• ½ cup spinach, boiled: 78 mg
• 28g  roasted cashews: 74 mg
• ½ cup black beans, cooked: 60 mg
• ½ cup edamame: 50 mg
• 2 tbsp peanut butter: 49 mg
• 250 ml low-fat, plain yogurt: 42 mg
• 1 medium banana: 32 mg
• 85  cooked salmon: 26 mg
• 85 g roasted chicken breast: 22 mg

Should you consider taking a magnesium supplement?
Whole foods are the best sources of magnesium, so if you have a good balanced diet that consists of fruits, vegetables, whole grains, seeds, and a variety of protein, or you take a multivitamin with minerals including magnesium, then you don’t have to worry about supplementation, says Patton.

The supplement comes in a variety of different forms. Though magnesium citrate is the most common form, it tends to have a laxative effect; magnesium glycinate is an alternative that’s commonly used to improve sleep and is easier on the digestive tract, Patton explains.

If you’ve been diagnosed with magnesium deficiency and are interested in supplementation, Patton recommends selecting a product that’s been certified by the National Sanitation Foundation (NSF), an independent third-party program that tests supplements, cosmetics, and personal care products for the health and safety of consumers.

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While these behaviours are generally considered normal and even admirable, it’s a “slippery slope” toward disordered eating at best, and an eating disorder at worst, says Jill Merkel, a registered dietitian specialising in sports nutrition and disordered eating. According to the National Eating Disorder Association, 35 percent of dieters will become pathological dieters, and of those, up to a quarter develop an eating disorder.

So what’s a runner to do? We talked to experts to find out what it means to have a healthy relationship with food, why it matters, and how to get there.

What does it mean to have a healthy relationship with food?
A healthy relationship with food is one where you base your food choices not on rules, restrictions, or how you want to look, but instead on how you want to feel. That means eating enough to satisfy your hunger cues and fuel your training, choosing the types of food that support your overall health and wellness, and feeling free to eat in social situations — even if you’re not necessarily hungry.

Honouring your hunger cues is key, says Stephanie Roth-Goldberg, a psychotherapist whose specialities include sports psychology and eating disorder recovery. At the same time, there are plenty of times where it makes sense to eat even when you’re not hungry.

Fueling for performance means eating before, after, and sometimes during long and/or intense workouts, regardless of hunger. And regardless of your training volume or intensity, there are times your schedule should take precedence over your appetite. If, for example, your job requires you to work through a meal, taking care of your health means eating before your shift begins, regardless of whether you’re hungry at that time, says Roth-Goldberg.

It’s also important to eat in a way that supports your overall health. What that looks like is different for each of us, but Roth-Goldberg suggests focusing not on the scale but on factors like your sleep quality and energy levels, and metrics such as blood pressure, blood sugar, and cholesterol levels.

At the same time, one of the keys to mending (or maintaining) your relationship with food is giving yourself permission to fully enjoy it. You don’t have to be hungry to enjoy your aunt’s Christmas cookies, your grandmother’s latkes, or a slice of birthday cake among friends — and you don’t have to work out to “make up for them,” either.

Meanwhile, “it’s been proven that socialising is really important for mental health,” Roth-Goldberg explains. “So having the freedom and flexibility to say yes to an invite to a dinner party or brunch with your friends supports health in a more global way.”

Why should runners care about developing a healthy relationship with food?
A healthy relationship with food makes life more enjoyable, full stop. “When food isn’t a stressor, we can be present with our friends and family,” says Roth-Goldberg. In addition to creating stress around social activities involving food (as in, practically every gathering), fixating on food often means underfueling — which can seriously interfere with your running and your mental and physical health.

Underfueling puts you at risk for performance issues, including difficulty completing workouts, going into workouts feeling sluggish, post-workout soreness that lingers longer than usual, and experiencing a plateau or even a backslide in performance, says Merkel.

But it’s not just your running that suffers, says Merkel. Underfueling can mess with your hormones, resulting in issues like sleep disturbances, injuries, and illness. For women, an irregular period or the loss of your period is often a sign that you’re not getting the calories you need to support your training.

Strategies for Making Food Less Stressful
If you love the idea of making peace with food but aren’t sure how to get there, here are som­­e pro tips to get you started. Keep in mind, if you suspect you have a disordered relationship with food or an eating disorder, it’s important to seek treatment. A registered dietitian and/or psychologist can help you address any struggles you experience.

1. Evaluate Your Current Relationship With Food
Before you start changing things up, take stock of your current situation, suggests Merkel. That means taking an honest look at how often you think about food, how much time you spend thinking about or preparing food, and noticing whether food brings you joy or whether you associate it with stress, anxiety, guilt, or shame.

If you find your thoughts about food take over a lot of your headspace and interfere with work or your happiness, it may signal that it’s time to re-evaluate your relationship with food, and a professional can help.

It’s also worth looking at how often you weigh yourself and whether that number affects your mood or your eating habits, says Merkel.

If the time and energy you spend trying to manage your food and weight are interfering with your mental health or your quality of life, it may be time to take a new approach. And if you do decide to change things up, if you’re tempted to return to the status quo, this “status report” will serve as a helpful reminder of why your old habits weren’t working for you.

2. Be Your Own Guinea Pig
If you’ve been focusing on weight loss to optimize your fitness, try taking a scientific approach, suggests Roth-Goldberg. That means paying more attention to how you feel during your workouts and less attention to the number on the scale.

For example, if you typically run on an empty stomach, try having breakfast or a pre-workout snack, and see what it does for your performance.

Roth suggests looking at energy levels, heart rate, and/or speed, to see how those metrics compare to your fasted workouts. You might be surprised to see how much adding some pre-workout nutrition or adding more carbohydrates into your diet throughout the day improves your performance.

Regardless, it’s a good idea to base your fueling strategy on current data rather than assumptions.

3. Tune into Your Self- Talk
“A lot of times, we’re not conscious of how we’re talking to ourselves,” says Roth-Goldberg. To get more familiar with your inner dialogue, she suggests writing your thoughts down in a journal so you can look at them — and then challenge them if you need to.

“Ask yourself, ‘would I say that to a friend? Is that, in fact, a helpful, motivating thought?’” If the answer is no, find a way to reframe the thought so it’s still true, but also kind (or at the very least, not mean).

For example, you could substitute “I ate a sleeve of Oreos because I have no self-control” with a non-judgmental thought like “I ate a sleeve of Oreos because I was craving something sweet,” or “I ate a sleeve of Oreos and now I feel bloated and tired.”

4. Go into Social Situations With Intention
If restaurants, parties, and other situations where you’re not in control of the menu stress you out, try setting an intention before your next social gathering.

Especially as we enter the holiday season — and all the parties, gatherings, gift baskets, and treats that tend to come with it—try focusing on what you want to experience at your next gathering, rather than the calories you’re going to consume. “Check if any stories you’re telling yourself about food align with that,” Roth-Goldberg says.

If your intention is to enjoy the holiday, ask yourself what that means to you. “Food is so often a part of that,” says Roth-Goldberg. And often, enjoying the holiday means allowing yourself to enjoy food.

If your goal is to connect with and enjoy time your friends and family, but the noise in your head about calories is interfering with your ability to be fully present, coming back to your intention can help you redirect your attention on the present moment rather than your food anxiety.

5. Declutter Your Social Media Feed
If you’re following accounts that feature fitness or weight loss tips, take a hard look at how that content makes you feel, suggests Merkel. If it motivates you to get out and move your body in a way that feels good, or to try a new recipe that looks interesting, great. But if it’s not sparking joy — as in you feel anxious, “less than,” frustrated, jealous, or any other un-fun emotion — it’s time to do some tidying. Go ahead and hit the “unfollow” button.

You can also seek out accounts that inspire you without making you feel icky. Merkel suggests looking for profiles that include words like intuitive eating and health at every size. Other keywords to look for include body neutrality, non-diet, and joyful movement.

6. Ask for Help
If food were just fuel, this whole thing would be easy. But food represents comfort, connection, and so much more. And to make matters even more complicated, we’ve been exposed to conflicting (and often harmful) messages about food our whole lives. Which is all to say, if you’re struggling with your relationship with food, there’s no shame in asking for help.

Working with a trained therapist, dietitian, or intuitive eating counsellor means having someone in your corner who has the knowledge and skills to ask the right questions and offer accurate information and individualized support. If you’ve ever worked with a running coach, you probably already know what a difference professional guidance can make.

When you’re searching for the right professional, be on the lookout for certain credentials, says Merkel. “You want to make sure you’re not going to see somebody who is actually reinforcing diet culture behaviour,” she explains. Look for someone whose bio mentions experience with disordered eating, eating disorders, or exercise obsession and who is aligned with intuitive eating, health at every size (or HAES), or body neutrality and takes a weight-neutral approach to health and fitness.

And remember that you’re worthy of help — even if you don’t meet the criteria for a clinical eating disorder. “You don’t need a specific diagnosis in order to seek help,” says Merkel. Because at the end of the day, as Roth-Goldberg reminds us, “A healthy relationship with food enables us to have a healthy relationship with our bodies.”

The post How to Build a Healthy Relationship With Food appeared first on Runner's World.

1. Greek Yogurt
Your muscles get broken down during a workout, and protein is key for building them up again. Greek yoghurt, which contains more protein than regular varieties, is an easy snack to grab out of the fridge post run. Opt for plain versions, which have about 6 grams of sugar and 15 grams of protein per serving. Flavoured varieties sneakily pack in added sugar.

 

2. Oats or Oatmeal
Hearty oatmeal not only warms you up after your sweaty runs, but it also provides complex carbs to help replenish depleted energy stores — without causing a crash later.

3. Tart Cherries
Studies have found that the antioxidants found in dark-coloured fruits, like cherries and blueberries, can delay the onset of muscle soreness.

4. Avocado Toast
We know, avocado toast is the trend that won’t quit — but the combination of healthy monounsaturated fats from avocados and whole grains from toast makes for a great (and easy) post-run bite. Sprinkle on salt for a little extra sodium.

5. Cottage Cheese
If the last time you saw this food was at your grandparents’ house, it’s time to bring it to your own refrigerator. Cottage cheese is packed with protein and calcium, and its relatively high sodium content is great for replenishing the electrolytes.

6. Tofu
Whether you like it fried, roasted, baked, or added to a soup, tofu is an excellent source of protein (it contains all nine amino acids, making it a complete protein). Plus, it has iron, calcium, magnesium, and zinc.

7. Eggs
Eggs, a classic protein workhorse, can be added to literally anything — try them fried on top of toast, tossed with brown rice for a healthy stir fry, or folded with veggies for a nutritious scramble. You can also use them to make egg muffins on a Monday, then save them up for breakfast all week.

8. Salmon
This protein-packed, superfood fish is chock-full of omega-3 fatty acids and vitamin D, which can strengthen bones and help prevent osteoporosis.

9. Sardines
Tinned fish is trending right now. And sardines are a great way to get in on that good-for-you fad. Salty sardines, like salmon, are an excellent source of protein and bone-boosting fatty acids, as well as essential vitamins like B12.

10. Whey Protein
Whey protein has been somewhat neglected in favour of whole foods as of late, but that doesn’t mean it isn’t a good recovery food. Look for brands that are low in sugar, then blitz up with berries, oats, and milk for a nutrient-rich smoothie.

11. Whole Grains
When you’re depleted after a run, it’s tempting to reach for a sugary granola bar. But whole and ancient grains like farro, quinoa, brown rice, and barley are a healthier choice for replenishing carb stores, as they also provide protein and fibre that’ll keep you full longer.

12. Mixed Nuts
A handful of nuts — such as almonds, cashews, hazelnuts, and pistachios — goes a long way in satisfying your protein, fat, and salt needs after a run. Plus, they pack minerals like calcium and zinc that boost bone health.

13. Ginger
If you’ve ever felt nauseous after a particularly hard session, ginger is a lifesaver; but while the rhizome’s stomach-settling abilities are well known, its other benefits, like reducing inflammation, may be less so. Brew a pot of ginger tea for a warming recovery drink.

14. Milk
The no-frills staple shouldn’t be overlooked: one glass of skim milk provides about 10 grams of protein, plus bone-building calcium and vitamin D.

15. Bananas
This portable, easy-to-digest fruit offers a one-two punch of carbs and potassium, which can stave off muscle cramping. Plus, there are many other science-backed benefits of bananas, like supporting your hydration and gut health.

16. Nut Butter
For a quick hit of protein and fat, nut butter — think peanut, cashew, or almond varieties — can be slathered on toast, stirred into yoghurt, or melted and drizzled on a warm grain salad.

17. Broccoli
The cruciferous vegetable is an excellent source of vitamin K, calcium, magnesium, zinc, and phosphorus — all nutrients that are crucial for maintaining healthy bones.

18. Dark Chocolate
Yes, you can indulge that sweet tooth — dark chocolate is a powerful antioxidant, and can help to reduce inflammation. Aim for varieties that are about 70 percent cocoa.

19. Pineapple Juice
The citrus juice replenishes your carb stores, provides immune-boosting vitamin A and beta-carotene, and can help reduce inflammation.

20. Beef
While you shouldn’t eat red meat every day, having beef after a long workout is a great way to replenish protein and iron.

21. Whole Wheat Pasta
Whole wheat versions of the go-to meal for runners offer protein, fibre, minerals, and complex carbs. Make a batch, then toss it with olive oil and veggies for a rounded meal.

22. Dried Fruit
While these foods can be sneaky sugar bombs, their high carb profiles make them great for a quick energy boost during or after a run. Figs, dates, and plums also provide fibre, which keep you full between meals.

23. Turmeric
A staple in Asian cuisines for centuries, turmeric is a powerful anti-inflammatory agent. Add a shake of turmeric to hummus for a great pos-trun snack or turn it into a golden milk latte, blended with your milk of choice.

24. Sweet Potatoes
Packed with complex carbs, fibre, potassium, and iron, this starchy root vegetable is the perfect base for a post-run breakfast hash.

25. Kale
These dark greens are chock-full of vitamin K, which helps produce proteins that strengthen bones. Leafy greens also promote heart health and pack in lots of other important, well-being-boosting vitamins and minerals.

26. Tomatoes
These ruby fruits are one of the few foods that contain lycopene, a powerful antioxidant, which has been linked to a reduced risk of several diseases.

27. Blueberries
This bright blue superfood is the king of antioxidants. Toss a few in your oatmeal or yoghurt to help reduce inflammation and protect your heart.

28. Watermelon
Like tomatoes, watermelon also contains lycopene, which reduces muscle soreness. Containing almost 90% water, the melon is also a great way to stay hydrated.

29. Chickpeas
These legumes are high in fibre and protein, which makes them a fantastic plant-based protein source. Toss them in olive oil and seasonings, then roast them in a hot oven for about 25 minutes for a crunchy, satisfying snack or topping.

30. Bone Broth
Made from simmering chicken bones low and slow, this popular broth is said to alleviate joint pain and promote healthy bones. After a cold run, sip it straight from a mug, or use it as a base for a satisfying soup.

The post Here’s What to Eat After a Run to Boost Your Recovery appeared first on Runner's World.

But, if you skip the important pieces of recovery — those healing tactics that include eating right and drinking up — you might find yourself in a state of fatigue. And this can plateau your progress. What’s more: If you miss your recovery process enough times, you’re potentially setting yourself up for chronic inflammation, which can contribute to bigger health issues. Research ties chronic inflammation to heart disease, dementia, diabetes and even cancer.

“Whether you run to perform or just run for the enjoyment of the sport, mitigating chronic inflammation is important,” says Jamie Lee McIntyre, a dietitian who works in New York, and Florida. “A diet rich in anti-inflammatory foods will help you achieve that.”

What an Anti-Inflammatory Diet Looks Like
The good news for runners is that foods that help reduce inflammation are foods that often do double duty — while lowering inflammation, they also promote overall health and longevity. They’re high in fibre, full of antioxidants, healthy fats, and vitamins and minerals — all healthful properties you want in your diet to keep you feeling your best, especially as you’re clocking kilometres.

Ramsing adds that the more you demand of your body, the more you should demand of your nutrition, too. “Ask yourself where you can add more [healthful foods],” she says. “If you’re cooking spinach, for instance, throw some extra in there.”

7 Anti-Inflammatory Foods to Eat Every Day

1. Colorful vegetables, like kale, spinach, broccoli, and sweet potatoes, all contain carotenoids, shown to reduce inflammation.

2. Tart cherry juice, which research shows can increase repair activity, reduces inflammation and oxidative stress.

3. Oily fish, such as salmon and tuna, is full of omega-3 fatty acids, which science associates with lowering inflammation, among other healthful benefits.

4. Nuts and seeds, such as pumpkin seeds, almonds, pistachios and walnuts, are rich in unsaturated fatty acids, vitamins, and antioxidants, as well as those coveted anti-inflammatory properties.

5. Fruits pack tons of disease-fighting nutrients, especially berries and citrus, the latter of which is flush with vitamin C, an antioxidant shown to reduce inflammation.

6. Healthy oils, such as olive, avocado, walnut and flaxseed, also help reduce inflammatory markers.

7. Turmeric, a major source of the polyphenol (or plant micronutrient) known as curcumin, has been associated with reduced inflammation in the body.

McIntyre recommends not sweating the small stuff when it comes to your intake of these foods. “Rather than clocking every gram of nutrients you’re eating, just look at your plate,” she suggests. “Aim for half a plate of vegetables, a quarter protein and a quarter starch, plus healthy snacks. If you’re training really hard, maybe increase the carbohydrate portion,” she says.

How to Time Your Anti-Inflammatory Food Intake
What about timing your intake of these anti-inflammatory champions? “While it’s ideal to eat these foods within about 30 minutes of a workout, it’s more important to include them in every meal or snack,” says McIntyre. “But you do want to think about their fibre content if you’re eating them before a run.”

If you’re someone who tends to experience GI upset, try to avoid eating these powerhouses before heading out for your run. Or eat them at least three hours prior to your run, says McIntyre. “These are foods that take longer to digest, so test them out to see what your threshold is,” she says.

Inflammatory Foods to Avoid Eating
Just like some foods reduce inflammation in the body, others promote it. Those inflammatory-promoting foods include refined starches, like white breads, waffles, pastries and processed cereals, which generally come with a dose of trans or saturated fats. “Look at labels and avoid anything with partially hydrogenated fats,” says McIntyre. Also steer clear of sugars like candy, cakes, and other sweet treats that can also promote inflammation.

While runners need plenty of protein, avoid too much red or processed meats as your primary source, as they are high in saturated fat that can cause inflammation. Instead, go for lean chicken or fatty fish.

While foods that reduce inflammation shouldn’t be viewed as a cure-all for your health, they should be a part of your everyday diet. “These are not miracle cures, but they will support you and your running,” says Ramsing. “It’s all about boosting intake of these foods in your diet wherever you can.”

The post 7 Anti-Inflammatory Foods to Add to Your Diet appeared first on Runner's World.

Many runners rely on stretching to prevent cramps and grab electrolytes and salty drinks to cure them if they happen. One of those drinks: pickle juice. But should you drink pickle juice for muscle cramps?

Here, we break down the science and expert-backed info on what you need to know about pickle juice to help relieve muscle cramps, plus what else you can try for ache relief.

What are muscle cramps?
Muscle cramps are, officially, “continuous, involuntary, painful, and localised contraction of an entire muscle group, individual single muscle, or select muscle fibres,” according to the National Library of Medicine.

A 2021 review of the research around the causes and cures of exercise-associated muscle cramps published in The Journal of Athletic Training, found that the three main factors that contribute to this painful experience include dehydration, muscle fatigue, and not getting a good night’s sleep. However, researchers still don’t know when and how those situations will lead to a muscle cramp in some athletes and not others.

Can pickle juice relieve muscle cramps?
The lead researcher of that study on causes of cramping, Dr Kevin Miller, professor of health and human performance at Texas State University,  tells Runner’s World that his team found that drinking 1 millilitre of pickle juice per kilogram bodyweight relieves cramps more than drinking water or doing nothing in a study published in 2010.

“The investigators hypothesised that the vinegar triggered an oropharyngeal reflex that inhibited cramping,” Miller says. This means that the sour vinegar flavour may immediately distract you from the cramp and actually “inhibit the firing of alpha motor neurons of the cramping muscle.” In other words, because you’re paying attention to the taste of the pickle juice, your brain ignores the cramp.

How do they know it’s not the actual pickle juice, but rather its flavour that stops the cramp? Because the athletes stopped feeling the cramp within 35 seconds, and pickle juice can’t travel from your throat and through your digestive system to a muscle that quickly. So the researchers suggest your brain just stops thinking about the cramp while you’re drinking the juice.

While that research review suggests pickle juice may work for cramping, the mechanisms aren’t quite understood and we need more information to say you should stash some of the green juice in your pocket while you run. “More research is needed on pickle juice because we still need to figure out how it works, its active ingredient, optimal dosage, frequency, and who should and shouldn’t be using it,” Miller says.

Also, other research says the opposite about pickle juice for muscle cramps. A study published in 2021 in the journal Applied Sciences, found no difference in cramp duration or perceived discomfort in those that took pickle juice versus water — at least in the 11 adults involved in the study.

So should you be drinking pickle juice?
Despite the lack of strong research, and because everyone loves a potential magic bullet, more pickle juice products have been marketed toward athletes, including some packaged in convenient, single-serving shots.

If you decide you want to give the drink a try, Marie Spano, a sports nutrition coach in Atlanta, tells Runner’s World that reading nutrition labels before trying pickle juice (or any other product) is important, because they are frequently high in sodium and may not be healthy for those with high blood pressure or who are sensitive to sodium and need to limit their intake.

Fortunately, many of the products marketed to runners and other athletes are well within general sodium recommendations. According to the Dietary Guidelines for Americans adults should limit sodium intake to less than 2,300 milligrams per day which is equal to about 1 teaspoon of table salt. A shot of pickle juice has 470 milligrams while a Gatorade Endurance gel has significantly less — 90 milligrams.

While sodium is the number-one electrolyte lost in sweat and one we need to replenish, Spano says, it’s not the only electrolyte to pay attention to as you run. Electrolytes are essential minerals that regulate muscle contractions, balance your pH levels, and keep your nervous system in check, among other things. That’s why Spano recommends experimenting with “electrolyte products with higher sodium contents including sports drinks, electrolyte powders, and gels and gummies,” she says.

Figuring out which product works for you may take some time. But if you’re not concerned about going overboard on sodium, pickle juice may be one that you try during a run to see how it helps with your energy and keeping cramping at bay. Just know there’s not much sound science to back up its benefits.

Also, whenever you want to incorporate a new supplement or product into your training, whether it’s to increase performance or prevent pain, you should speak with your doctor. “Before trying a cramp prevention product, people should discuss the product and its ingredients and its proposed mechanism of action with their physicians,” says Miller.

The post Can Pickle Juice Really Help With Muscle Cramps? appeared first on Runner's World.

But what about the best diet for runners? Because that’s not a category (yet), we tapped our own panel of pros to help us determine what qualities are — and aren’t — included in the best diets for runners. Read on to find out the main points of a balanced eating plan and how to determine if your diet is serving you or if it’s one you should run away from.”

“Food is supposed to be nourishing, first and foremost, so your eating plan should leave you feeling satisfied and energised.

The answer is simple: The best eating plan is one that fits your lifestyle. Look for an eating style that you could adhere to for the foreseeable future, says Julie Upton, a registered dietitian and co-founder of the nutrition news company Appetite for Health

“Your eating plan should meet your emotional and physical needs,” adds Lauren Harris-Pincus , a registered dietitian and founder of NutritionStarringYOU.com, and author of The Everything Easy Pre-Diabetes Cookbook.

Before starting a new strategy, ask yourself:

• Does this mesh with my medical nutritional needs?
• Does this align with my ethics and morals?
• Can I find ways to stick to this plan that match my taste and cultural preferences?
• Does this include carbohydrates, protein and healthy fats — all of the essential macronutrients?
• Is this eating style possible within my financial means, access to food and any travel?
• If I don’t live solo, can I make this part of my household’s lifestyle?
• Do I have the cooking ability and time to stick with this plan long-term?

For runners like herself, Frances Largeman-Roth, a Dobbs Ferry, New York-based registered dietitian and the author of Smoothies & Juices says that energy levels are also important to consider.

“Food is supposed to be nourishing, first and foremost, so your eating plan should leave you feeling satisfied and energised. My top diet choices ensure your body is getting all the essential nutrients it needs, as well as allowing a bit of flexibility for fun within an overall balanced eating plan. Let’s remember, runners may be regimented, but they’re not robots,” Largeman-Roth says.

While some people do take up running with a goal to lose weight, “trying to train while restricting kilojoules is not a recipe for success,” Largeman-Roth continues. (ICYMI, here’s how it feels to run on a calorie deficit. Spoiler: not great.)

Finally, when thinking about healthy eating more holistically, consider these general guidelines:

• Limit ultra-processed foods
• Aim to get your fill of fibre, fruits, and vegetables
• Steer clear of any diets that call for speciality products or branded snacks or meals
• Consume enough kilojoules to fuel performance and keep energy levels stoked
• Include a mix of all three macronutrients: fat, carbs and protein

The Best Diets for Runners
Ranked by Harris-Pincus, Upton, and Largeman-Roth, these diets all allow for enough flexibility and kilojoules to adequately fuel for exercise and recovery. They also include seafood, which is “a great source of protein that also offers essential vitamins and nutrients your body can’t make on its own,” Largeman-Roth says. And they feature a mix of fruits and vegetables, “which not only provide vitamins and nutrients but also contribute to an individual’s overall hydration —another important factor for runners,” she adds.)

1. Mediterranean Diet
“It’s no surprise that the Mediterranean diet tops the list, although it’s more a pattern of eating than a diet,” Harris-Pincus says—and that’s part of what makes it such an awesome option. It offers flexibility to adjust portion sizes and kilojoule intake to meet your needs, she adds.

Going Med involves eating primarily plant-based, with fish at least two times per week and smaller portions of poultry and dairy sprinkled in, with red meat on more rare occasions. Carbs are most definitely allowed, especially whole grains, and it allows for moderate amounts of wine, if that’s something you enjoy.

“The foods in the Mediterranean diet can help keep inflammation in check to help hasten recovery,” Upton says.

2. Dietary Approaches to Stop Hypertension a.k.a. DASH Diet
Originally designed to help lower or maintain a healthy blood pressure, this eating style emphasizes foods rich in potassium, calcium, magnesium, and fibre — all of which can also benefit runners, Largeman-Roth says. It’s similar to the Mediterranean diet, just with a keen eye on sodium consumption.

“Runners with hypertension or a strong family history can consider implementing this type of sustainable diet [into their lifestyle],” Harris-Pincus says. Athletes without those concerns can supplement with higher-electrolyte foods and drinks on intense training days, when you need the sodium.

3. Flexitarian Diet
Registered dietitian Dawn Jackson Blatner coined the term “flexitarian” in 2009 to act as a mash-up of flexible and vegetarian, “and this lifestyle is a fantastic way to encourage the addition of more plant foods without completely eliminating animal foods,” Harris-Pincus says.

Going flexitarian involves eating a mainly plant-based diet, with the option to include meat, poultry, seafoo, and dairy every so often. Jackson Blatner endorses a mix of kilojoules from carbs, protein and fat, and because it has few hard and fast rules, “many runners will be able to stick with it for a long time,” Upton says. Plus, the eating style is linked to reduced risk for chronic diseases, including heart disease, certain cancers, and type 2 diabetes, she adds.

“This flexible eating pattern lets you include some animal protein, like eggs and chicken, which means you’re never missing out on important nutrients like iron, vitamin B12, and choline — all of which are extra important for female runners,” Largeman-Roth says.

4. MIND Diet
MIND stands for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, and it’s essentially a combo platter of the DASH and Mediterranean diets. This strategy is not originally designed for athletes, but is still “a great all-around eating plan for runners as it focuses on plant-based foods, fish and anti-inflammatory foods,” Upton says. The original goal? Eat in a way that reduces risk for dementia—certainly not a bad bonus.

The MIND diet emphasizes leafy greens, berries, beans, whole grains, nuts, olive oil, poultry, and fish, and advises going light on red meat, sweets, and cheese, Harris-Pincus explains.

“This is a balanced diet approach for runners, particularly those with a family history of Alzheimer’s or dementia,” Harris-Pincus continues.

5. Dr Weil’s Anti-Inflammatory Diet
Running and other forms of exercise can cause inflammation in the body, Largeman-Roth says, so eating a diet rich in foods that tame that flame can be a boon for both recovery and long-term health. To diversify vitamin and mineral consumption, variety is the name of the game for this diet, according to Dr Andrew Weil, director of the Andrew Weil Centre for Integrative Medicine at the University of Arizona and creator of this eating plan.

Fresh fruits and vegetables, nuts and seeds, fish and seafood, unsaturated fats and whole grains get top billing. Dr Weil suggests steering clear of ultra-processed and fast foods, and promotes consuming about 40 to 50%  of your kilojoules from carbs, 30% from fat and 20 to 30% from protein.

“This is a great ratio of carbs, protein and fat for runners,” Upton says. Also, because it’s based on a daily intake of about 5000 to 10 000 kilojoules (depending on your gender, size, and activity level) it’s not as restrictive as many of the crash diets floating around social media.

No matter how much you run, certain eating strategies are always going to be a wise choice for your health and longevity. A review published February 2020 in the journal Nutrients confirms that these eating plans are all scientifically proven to reduce risk for chronic diseases, including heart disease and certain types of cancer:

• Mediterranean Diet
• DASH Diet
• MIND Diet
• Nordic Diet
• Traditional Asian Diets

How to Tell if a Diet Is a Good Match For You
Humans are not robots, and as such, we’re never going to stick to an eating plan’s pyramid, plate, or other formatted recommendations perfectly. For a diet to “work” for you and your lifestyle, it should be something you can adhere to about 80% of the time, Harris-Pincus says. Allow for flexibility for other 20% — when you enjoy foods outside of your eating plan.

These are some possible signs a diet isn’t working for you, according to the dietitians we spoke to:

• You’re feeling hungry or tired all the time.
• You’re obsessing about food all day long—that likely means you’re not eating enough to sustain and satisfy you.
• You’re bonking during runs—a sign the plan may not be allowing enough carbohydrates to adequately refuel glycogen stores.
• You’re bored or feeling overly restricted by your menu. A healthy and sustainable eating pattern should allow you to sprinkle in foods you enjoy without being a “failure” or being “off plan.”
• You’re having to go out of your way to stock up on loads of speciality foods that you wouldn’t normally gravitate toward or that are draining your budget.
• You’re noticing slower postworkout recovery.
• You’re not sleeping well.

The Bottom Line on the Best Diet for Runners
There’s no one “perfect” diet for runners, but if you’re looking for a way to eat healthier and enjoy following a plan, this list offers a wide range of options and enough flexibility to customise and meet your nutritional needs and personal preferences.

Runners need to take special care to avoid restriction before, during, and after a workout, as a strong run requires sufficient gas in the tank (a.k.a. fuel in form of kilojoules). In general, you also need sufficient calories to avoid more serious issues like RED-S, or relative energy deficiency in sport, which is defined by a lack of period, low energy availability, and bone-loss, and stems from inadequate energy intake compared to what you expend.

Beyond eating enough to fuel your running, feel free to choose the eating plan that jives best with your energy levels and personal preferences. “Each body is unique and your diet should be too,” Harris-Pincus says. “If you’re feeling confused or conflicted, consult a registered dietitian who can help customize your diet to keep you optimally fueled for your best athletic performance and overall health.”

The post The Best Diets for Runners, According to Dietitians appeared first on Runner's World.

You may have also heard, though, that some people link fasted cardio to weight loss and performance benefits. So, should running on empty always be your morning ritual? Here’s what the experts have to say about completing cardio workouts in a fasted state.

What is fasted cardio?
Fasted cardio is quite simple: “It literally just means doing a workout after not eating for some amount of time,” explains Lauren Antonucci, R.D.N., a board-certified specialist in sports dietetics based in New York.

“If we run fasted, we tap into our fat stores as a fuel source sooner, so we’re running more on oxidised fat versus glycogen or carbohydrates,” says Featherstone.

Some research helps to demonstrate this source of fuel change that happens during fasted cardio. For example, a systematic review and meta-analysis published in 2016 in the British Journal of Nutrition states that an aerobic workout performed in a fasted state leads to greater fat oxidation, compared to a cardio workout done after eating.

More specifically and more recently, a study published in the International Journal of Environmental Research and Public Health in 2022, involving 12 male participants, found that fasting, even for just six hours, and then running on a treadmill for 20 minutes at a low to moderate intensity (45% to 65% of VO2 max) enhanced fat metabolism, when compared to running in a fed state.

What are the drawbacks of fasted cardio?
People tend to latch on to those concepts, and see fasted cardio as a path to weight loss (you’ll burn more fat!) or enhanced performance (if you can tap into fat stores for long periods, you’ll never hit the wall!).

When it comes to weight loss, all that fat-burning potential from fasted cardio does sound appealing. But “you’ll still be burning the same amount of calories,” says Antonucci. If you’re eating within the nutritional budget determined by your training plan and weight-loss goals, “burning a little bit higher percentage of fat is not really that important to your body weight over time or your body composition,” she says.

Also, your body may not automatically burn fat instead of glucose in a fasted state; it may turn to protein. “Research shows that there’s an increase in muscle breakdown when we exercise fasted, so it could actually decrease our strength,” says Featherstone.

While the research on protein metabolism in a fasted state is limited, one review article published in the Strength and Conditioning Journal in 2011 states that exercising in a fasted state yielded greater protein loss than in a non-fasted state, suggesting it might not be best for those looking to build muscle. Another scientific review published in 2020 states that while protein doesn’t provide much fuel for exercise on a regular basis, when you restrict calories, that contribution markedly increases.

Let’s not forget those endurance benefits: People were actually able to perform aerobically for longer after eating than when they fasted, a meta-analysis published in 2018 in the Scandinavian Journal of Medicine & Science in Sports found. And additional research shows that fasting has negative impacts on the intensity and volume of training—both of which can hinder your performance. “Intensity increases with our runs, and with that our dependence on carbs increases,” says Featherstone. “If we don’t have carbs to pull from, the intensity of our workout is going to suffer.”

Any time you do any high-intensity workout — intervals, fartleks, any speedwork — you’re going to burn a super high percentage of carbs no matter what. “Not fueling beforehand just shortchanges your energy and ability to work hard,” says Antonucci. Plus, your rate of perceived exertion is much higher at a lower intensity when you’re running off fat versus carbs, says Featherstone, and you’re likely to finish fasted high-intensity runs feeling terrible or hit a wall sooner in longer efforts.

Finally, while there is some research on the benefits of fasted cardio, there’s a need for more long-term, bigger studies and those done on different populations. A review paper published in the Proceedings of the Nutrition Society in 2018, points out that while fasted cardio enhances fat metabolism, we still need to know how that might affect those with cardio-metabolic conditions and how training in a fasted state might affect outcomes when doing other types of workouts, like resistance training.

So, is fasted cardio right for you?
If you’d rather use your pre-run time in the morning to sleep in a little bit or you can’t handle the idea of eating early in the morning, sure, it’s okay to do fasted cardio. “Just make sure you’re only doing easy runs when you’re in a fasted state,” says Featherstone. Because of limited glycogen, don’t regularly plan long (90 or more minutes) or hard workouts when fasted.

Otherwise, when it comes to really putting in the work, it’s better to run within one to three hours after eating breakfast. “Running isn’t just about burning fat,” says Antonucci. “When you’re properly fueled, it’s going to feel better mentally and physically.”

The post Fasted Cardio May Mean You Use More Fat as Fuel, But… appeared first on Runner's World.

It’s true that not all carbs are created equal. Studies have shown eating too many refined carbs—anything made with white flour—can lead to an increased risk for type 2 diabetes, as well as heart disease and stroke. But that doesn’t mean you need to cut this important macronutrient completely out of your diet.

Instead, focus on finding the best carbs to eat. Read on to find out why carbs are an important part of a healthy diet, how runners can effectively use them to fuel workouts, and the best carbs for runners.

Why are carbs important for runners?

Carbohydrates are our bodies’ primary source of energy, especially for your working muscles. And while our bodies can rely on fat and protein for energy too, these two macronutrients take a lot longer to digest than carbohydrates. This can be problematic if you’re looking for an immediate source of energy to fuel your run.

“Our bodies are always using fat and carbohydrate for energy. It’s never one or the other,” Megan Robinson, registered dietitian, C.S.S.D, and certified level 1 RRCA run coach tells Runner’s World. On slow recovery runs, Robinson says, your body will rely more on fat than carbohydrates for energy. But for more intense workouts—think speedwork, interval sessions, tempo runs, or even long-distance runs—your body will need more energy, faster.

“Anytime you’re doing a longer run (longer than 90 minutes) typically, your body will start to burn through glycogen. So, if you want to sustain pace, or you want to sustain energy without hitting the wall or bonking, you have to replenish muscle glycogen through carbohydrate,” Robinson says. If not, your glycogen stores deplete, translating to a decrease in performance—less stamina, less drive, and a faster “bonk.”

Plus, if there’s no readily available energy, you will start to break down muscle tissue, meaning all that hard work you put into building muscle in the gym kind of goes out the window. “If you really do too many runs fasted, or you do too many runs without carbohydrate—especially on the longer runs—you’re reducing your energy availability and your body, in the long run, will start to break down your muscle for energy,” Robinson says.

Eating an adequate amount of carbohydrates throughout you day at the appropriate times is key to maintain your energy levels and keeping your performance on par. Robinson says having the right amount of carbs either before or during a workout—depending on the level of intensity—will also help you maintain your blood sugar levels. This blood sugar control also impacts your alertness and ability to continue a workout. (Your brain works on carbohydrates, too!)

What are the best carbs for runners?

The best carbs to eat to fuel daily activities and workouts will be whole grains, fruits, and vegetables. But, Robinson says, it’s tricky because not all carbs are bad and even refined grains—when eaten in moderation—have a place in our diets.

“We’re not going to be eating whole wheat pasta, or a fibre carb bar in a training session because they’re going to wreak havoc on our gut,” Robinson says. “So during training, we want to stick to the simple carbs or the refined carbohydrates, because those are the quick-acting carbs that get into our bloodstream fast and that is what is more easily digested when we’re exercising.”

But bottom line when it comes to the best carbs to eat: It’s all about finding a balance between what you eat, how much you eat, and when you eat it.

Try to increase your portion sizes of carbohydrates and decrease your protein and fat intake in the meal you eat prior to running, Robinson says. For example, at breakfast, if you typically have a Greek yoghurt with fruit, swap the yoghurt for one cup of cooked oatmeal. For a postrun meal, bring it back to a balance with a mix of carbs, proteins, and fats.

A general rule of thumb, Robinson says, is maintaining a 3:1 carb-to-protein ratio. This looks like half a plate of leafy green salad with one-third avocado, two eggs scrambled, and a medium-sized baked sweet potato.

There are lots of really healthy, nutrient-rich foods out there that would make the list of best carbs for runners. But here are a few top choices:

• Sweet potato (and other starchy vegetables, such as squashes)
• Whole grains (rolled oats, farro, whole grain brown rice, quinoa, millet, rolled oats)
• Sprouted breads
• Fruits (banana pre-workout, berries post-workout)
• Dried fruit (limit to pre-workouts due to high-sugar content)

How many carbohydrates should you be eating every day?

The portion of carbohydrate on your plate is going to depend on your intensity, duration of run, and timing of your meals. Robinson says, if you’re doing a light activity or exercising during your off season, you will need about 3 grams of carbohydrate for every kilogram of bodyweight.

For those of us who are casual runners (not pushing paces or doing hard workouts multiple times a week), the portions you need are not much more than non-runners. So you can stick to eating a diet that consists of about 10 to 35 precent of your total daily calories coming from protein, 45 to 65 percent from carbs and 20 to 35 percent from fats, as recommended by the USDA Dietary Guidelines for Americans.

As for runners training for races, you should consume about 5 to 6 grams of carbs per kilogram of bodyweight. Robinson says eating less than 200 grams of carbs a day is a red flag because most runners who are training for a marathon or any race should be consuming at least that amount or more.

How do carbohydrates affect weight loss?

No matter the scenario, the scoop is that cutting a food group completely out of the diet is unrealistic for healthy, sustainable weight loss. That’s especially true for runners who literally run-on carbohydrates—but also for anyone looking to maintain their energy and focus.

Instead, your plan of attack for weight should be about choosing better quality carbohydrates (think whole foods, fruits, and veggies, rather than items like chips or cookies). And focus on making small changes rather than doing a diet overhaul.

The post The Best Carbs for Runners appeared first on Runner's World.

Early morning training sessions, and navigating jam-packed schedules, all require thinking ahead when it comes to food. It can be easy to miss fuelling windows of opportunity if you don’t plan ahead. So finding ways to get nutrition in portable, easy-to-prep ways can be really valuable for someone who is constantly on-the-go, and for those who need to be eating more frequently. Taking advantage of mason jar recipes for meals and snacks can be cost-effective and convenient, while offering a sustainable option.

Mason jars are great because you can easily take them with you, whether you’re running errands, going into the office, or just want a healthy meal or snack ready to go.

I’ve put together some of my favourite mason jar recipes, with runners in mind. These include foods that support energy, are filling, support gut health, and can be great as part of your post-run recovery!

Pick what you can tolerate and what gives you the energy you need for your run. (Remember portions can be adjusted to meet one’s individual needs.) The great thing about mason jars is that they come in a variety of sizes. And each of these recipes contains a mix of carbohydrates, proteins and fats.

One note: If you prefer heating any of the following recipes before consumption, make sure your jar is microwave-safe. The lids on jars contain metal and should not be put into the microwave. Also, the foods and recipes provided here are general recommendations for runners and other active individuals. Some of these meals may serve better as snacks for some individuals.

Reach out to a registered dietitian nutritionist for personalised nutrition advice and take time to listen to what your body needs. If you need to give your body more than the recipes below, use these recipes as a base and add more of other foods that help increase satisfaction around training.

Mason Jar Creamy Oats Recipe

This is a great meal for sustaining energy and leaving you feeling full and satisfied. It offers a good source of fats that may help reduce inflammation, and plenty of fibre (4 to 6 grams in the oats depending on serving size, nearly 2 grams from walnuts, and even more if you add berries—at least 3 grams). This supports gut health and regularity when it comes to digestion, and it’s tasty and easy to eat!

This recipe can be consumed as a meal or snack. For those who need more nutrition, pairing this recipe with a side of eggs with avocado, chicken sausage, or side of toast with peanut butter and jam.

Ingredients

½–¾ cup dried oats

¼ cup of chopped walnuts

½ a banana, chopped or ½ cup fresh berries (or top with fresh jam)

1–2 tbsp of almond butter or sunflower seed butter

Add 2 tbsp of chia seeds to the top of the oats

Drizzling of honey or agave

Directions

Cook oats in milk or water according to package directions. (I start off with water then add milk to the end of the meal to make it “more creamy.”) Adding soy or cow’s milk can help increase the protein content. Soak the walnuts in hot water for a few minutes before chopping them to make softer and easier to bite into. After cooking them, add fruit, stir in almond butter or sunflower seed butter, add chia seeds, and lastly drizzle with honey or agave on top.

Mason Jar Salad Recipe

The recipe is also packed with fibre from the quinoa or barley (about 5 grams), garbanzo beans (about 4 grams) and provides long-lasting energy. It’s also filled with antioxidants from veggies and leafy greens, as well as veggies that offer vitamins A and C. Due to its high fibre content, eat three hours before training and consume a simple carbohydrate (like fruit slices, diced fruit, a granola bar, or a banana) right before training.

Ingredients

1 cup of spinach or arugula

½–1 cup of cooked quinoa, barley or a mix

½ cup of garbanzo beans

½ cup of sliced cucumbers

¼ cup of radishes

A handful of chopped bell pepper

Add 4 oz of chopped cooked salmon or chicken or tofu

Dressing: Red wine vinegar, extra virgin olive oil, salt, and pepper too taste

Directions

Wash and cut veggies. Cook protein and let cool in the fridge after cooking. Then add veggies and protein to the mason jar. Add dressing just before eating.

Mason Jar Yogurt Parfait in a Cup Recipe

This mason jar recipe offers gut-friendly probiotics from yogurt, is rich in fibre (the berries can pack nearly 4 grams) and disease-fighting antioxidants from those berries, too. This dish also offers a good source of protein from the yogurt, granola, and nuts. The nuts and seeds offer extra benefits, including health-boosting fats. This combination of carbs, proteins, and fats help to sustain energy and serve up a satisfying meal or snack. Go for this one if you have no issues tolerating dairy before a run, or eat it as a recovery snack.

Ingredients

1 cup of yogurt

1 cup of berries

¼ cup of granola

¼ cup of seeds or choice of nuts

Directions

Layer the following: Greek yogurt, plain yogurt, or alternative (Greek yogurt is a top choice for its protein content). Add fresh or frozen blackberries or blueberries (blackberries and wild blueberries are shown in the photo). Add granola with dried fruit, nuts, and seeds. Top with chopped walnuts.

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Mason Jar Apple Cinnamon Overnight Oats Recipe

Packed with fibre to support digestion and help to increase satisfaction, you get this nutrient from apples (2.5 grams from ½ an apple), raisins (a little more than 1 gram from from ¼ cup) and oats (which have 4 grams). As a registered dietitian, I love recommending combinations of foods that help satisfy hunger prior to training. This recipe is a perfect mix of carbohydrates offering both an easy-to-use quick burst of energy and a longer/sustained source of energy. You can also add yoghurt for a creamy texture and protein!

Ingredients

½ cup of dry oats

½ cup of almond or soy beverage

½ cup of apple chopped

¼ cup of raisins

½–1 tsp of ground cinnamon

Directions

Mix all of these ingredients together in a mason jar or other container you can store in the fridge, and top off with chopped apple. Drizzle with honey or agave.

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The post Easy and Nutritious Mason Jar Meals for Runners appeared first on Runner's World.

Fermented foods and drinks have long been produced in various cultures. But research is now just trying to play catch-up about all the potential benefits they bestow to people who enjoy them regularly. The general consensus though: Take care of your gut, and in turn, it will take help take care of you.

Here is why bacteria from fermented foods has power when it comes to your health and performance, and the items you should keep on your culinary radar.

What exactly are fermented foods?

Whether you realise it or not, fermentation is a process that’s used to produce some of the world’s most popular foods and beverages. It is an anaerobic process where microorganisms (predominantly yeast and lactic acid bacteria) break down components of foods, such as sugars, into other products including lactic acid and alcohol.

Historically, fermentation has been used to extend the shelf-life of items like vegetables and dairy and alter their flavour. This gave people the option of prolonging the “freshness” of grains, vegetables, and milk that were available to them during different seasons and before the time of refrigerators that now keep spoilage at bay.

Why should you eat fermented foods?

If you’re keen on optimising your nutrition and health, here are four important benefits of wedging more fermented foods into your diet.

1. To improve your gut microbiome

Fermented foods are an excellent source of beneficial bacteria (probiotics) that support your gut microbiota—the trillions of bacteria that reside in our intestines.

After analysing blood and stool samples of healthy adults, Stanford School of Medicine researchers discovered that a 10-week diet high in fermented foods (six servings daily) resulted in measurable improvements in microbiome diversity and decreased markers of inflammation. A high-fermented food diet had more of a beneficial impact on the microbiome of participants than did a high-fibre diet, suggesting it may take longer for the latter to have a noticeable effect.

The evidence also shows that including a variety of fermented foods in the diet can help ensure a well-balanced microbiome and help prevent a bacterial imbalance in your gut called dysbiosis, which can have certain negative health consequences. A modern Western diet relying heavily on ultra-processed foods (and too little on fermented ones) can tilt the balance of your gut microbiota towards unfavourable residents.

In recent years, fostering a healthy microbiome through lifestyle and dietary choices, such as eating more fermented foods, has shown some promising pay-offs for cardiovascular and mental health. Some of these health effects are mediated by bacterial-produced postbiotics, or bioactive metabolites like short-chain fatty acids that can have wide-ranging benefits for the body including lowering inflammation.

Recent research even suggests that the makeup of our microbiome may also play a role in how our muscles adapt and develop in response to exercise. And fertilising your gut with more desirable bacteria via fermented foods may payoff with better digestive functioning during periods of hard training and throughout long races (read: fewer sprints to the nearest port-a-potty).

It’s also worth noting that the good bacteria in fermented foods can help produce a significant percentage of our daily requirement for several vitamins including folate, B6, and vitamin K once they take up residence in our digestive tract.

To date, the literature suggests that probiotic foods (like fermented foods) are still the preferred method of obtaining probiotics rather than relying on supplements.

2. For a nutritional upgrade

Fermentation can make vegetables, grains, and legumes even more nutritious. That’s because plant-based foods typically contain various so-called ‘anti-nutrient’ compounds such as oxalates, phytates, and tannins that can reduce the bioavailability of several important micronutrients, including calcium and iron. In other words, you won’t be able to use the full amount of nutrients in this food. However, research shows that the fermentation process can improve the nutrient bioavailability of plant foods.

For instance, fermentation increases mineral bioavailability by producing an enzyme that degrades the phytic acids in plant foods. According to research, this may increase the amount of calcium, iron, and zinc you can absorb from foods, such as the vegetables used to make kimchi or the soybeans that make tempeh. During fermentation, pH is reduced, which enhances the absorption of plant-based iron because of its conversion to the more readily absorbed ferrous iron.

Plant protein digestibility also increases during the fermentation process and there is also some evidence that inoculating foods with starter cultures (that’s how you ferment foods) can boost levels of antioxidants.

This makes the various guises of fermented foods a good way to help runners meet their overall nutrition needs to better support training and overall health. And these are nutritional benefits that remain even if a fermented product like tempeh or sourdough is heated, which will likely to kill off most of the probiotics.

3. To improve your digestion

Microorganisms used in fermentation can produce a range of enzymes that can dismantle fats, carbohydrates, and proteins into simple digestible constituents, making them easier to digest. This means the probiotics found in fermented foods can reduce many of the gastrointestinal symptoms, including bloating, diarrhea, and constipation that some people experience when eating certain plant foods like cruciferous veggies and soy.

For instance, fermentation breaks down the non-digestive oligosaccharides (a type of carbohydrate) in soy foods so you may experience fewer gassy side effects when eating tempeh compared to tofu. The process has also been shown to lower FODMAPs in several foods. These are short-chain carbs that are resistant to digestion and the cause of stomach woes for some people.

During fermentation, bacteria also feed on and reduce levels of the lactose that occurs naturally in dairy. (Bacteria that ferment milk break down much of the lactose into easier-to-digest lactic acid and lactate.) This is why many people who are intolerant to lactose will find fermented dairy including yoghurt and kefir better tolerated than milk and other non-fermented dairies.

In fact, a study in the Journal of the American Dietetic Association found that consuming kefir resulted in much fewer digestive issues including flatulence, diarrhea, and abdominal pain in those with lactose intolerance.

4. For making new and improved proteins

During fermentation, bacterial-derived enzymes breakdown the protein in food into smaller fragments called peptides that are biologically active and can result in certain health advantages once eaten. This includes lowering blood pressure and inflammation. Perhaps, this could be a reason why consistent yoghurt consumption has been linked to a lower risk for hypertension.

Fermented Foods to Add to Your Diet

Including a variety of bug-laced foods in your diet is a smart move for optimal health benefits. Here are the not-so-fresh foods to add to your grocery list.

A note on eating too many fermented foods too quickly: If you’re not used to consuming fermented foods, introduce them slowly into your diet (just like you would fibre-rich foods!) to help side-step some potential GI symptoms, such as gas and bloating.

This is sage advice especially before gearing up for a run. Each person will need to find their initial tolerance and then build up from there. Also, to keep your overall sodium intake within a healthy range, offset some of the higher sodium fermented foods, like miso and kimchi, with lower sodium options, including tempeh and yogurt.

1. Apple Cider Vinegar

Vinegar that is raw and contains the “mother” floating within it can be considered fermented and likely contains some probiotics. Use it in your salad dressings and try switchel (a mix of apple cider vinegar, honey, ginger, and water) for an ultra-refreshing vinegary drink.

2. Kombucha

This slightly fizzy fermented tea is a good alternative to soda and a way to help stay hydrated. The drink is often flavoured with herbs or fruit. Just watch out for sugar numbers. Stick to a drink with no more than 8 grams of sugar per serving.

3. Kefir

This fermented dairy drink is made using kefir grains (a combination of bacteria and yeast). The result? A probiotic-laced tangy dairy that’s thinner in consistency than yogurt. Find it in the dairy case and use it as a base for smoothies or a swap for buttermilk in pancakes.

4. Kimchi

There are hundreds of varieties of this Korean fiery fermented side dish, commonly made from a base of napa cabbage, radish, scallions, and spices. Use it atop scrambled eggs, burgers, sandwiches, and tacos.

5. Miso

Made from cooked whole soybeans, which are combined with koji (a bacteria starter), salt, and rice or barley. The longer the ferment time the darker the colour, and the bolder the flavour. Try whisking the umami-rich paste into salad dressings or stir a tablespoon or two into mashed potatoes. Stirred into warm water for a healthy electrolyte recovery drink too.

6. Natto

Perhaps the funkiest of the bunch, natto is a popular food in Japan consisting of soybeans that are fermented into a mass of beans with a sticky, slimy texture.

7. Sauerkraut

This traditional Eastern European “sour cabbage” can jazz up your lunch sandwiches as well as tacos, grain salads, and burgers. To guarantee it still has probiotics, look for the words “unpasteurised” or “raw” on labels, and make sure it comes chilled. The kind sold as shelf-stable in cans or jars have been heated which degrades the probiotics.

8. Sourdough bread

Its quintessential tang hails from the old-school baking method of using a bacteria- and yeast-rich starter to kickstart fermentation. Some evidence suggests the bread is easier to digest for certain people by reducing gluten levels. If not baking your own, seek out authentic loaves from artisanal bakers.

9. Tempeh

Produced when whole soybeans are soaked, cooked, left to ferment, and then pressed into a protein-rich firm meaty patty with an earthy, nutty flavour. You can marinate and grill slabs like steak, or crumble and use tempeh as a substitute for ground meat in chilli, pasta sauces, and tacos.

10. Yogurt

Made from fermenting milk (or a non-dairy alternative) with a starter culture of bacteria. Yoghurt labeled with the “live and active cultures” seal guarantees 100 million probiotic cultures per gram at manufacturing time. Opt for Greek or Skyr and you’ll net about twice as much protein, compared to regular varieties.

The post Are Fermented Foods Good for You? appeared first on Runner's World.

Mushroom coffee is basically powdered mushrooms mixed in with coffee grounds. And proponents of this drink combination swear that it not only tastes good, but it’s also loaded with “good for you” ingredients.

The mushrooms infused into coffee are also known as adaptogens—or plants thought to have stress-fighting capabilities. Manufacturers claim that adaptogenic mushrooms, like cordyceps, reishi, and Lion’s mane, make mushroom coffee a calming beverage, rather than a jittery caffeine fix.

To figure out how mushroom coffee stands out from your regular cup of java, we turned to a few nutrition experts. Here’s what to know before you buy.

Are there benefits to mushroom coffee?

There are many health promises associated with mushroom coffee, such as enhanced productivity and athletic performance, a boost in metabolism, and increased relaxation. The only problem is that there is absolutely zero research on mushroom coffee.

That said, “all mushrooms are rich sources of vitamins and minerals, so they do contribute nutrients and antioxidants [to your diet],” says Ginger Hultin, M.S., R.D.N.

Elizabeth Shaw, R.D.N., C.P.T,  says researchers have studied the health benefits of mushrooms and the results show promise in a variety of areas.

That means that while the combined effects of mushrooms and coffee have not been proven, there is some research on the benefits of fungi for athletes. For example, a study published in High Altitude Medicine & Biology in 2014 examined the effects of rhodiola (an herb) and cordyceps (a mushroom) supplementation on male athletes who were training at high altitude. The athletes who supplemented with rhodiola and cordyceps were able to run for longer before reaching exhaustion than those in the placebo group.

Another randomised controlled trial found that eight weeks of supplementation with rhodiola and cordyceps slightly enhanced endurance training performance and body composition in young sedentary individuals.

There is some research on other varieties of mushrooms and their health benefits, too, such as reishi for improving immune response and Lion’s mane for mitigating impaired cognition, but the populations studied were small groups (less than 50 people) and football players or cognitively impaired men, so the results don’t necessarily translate to runners.

That said, while there is some research on the benefits of mushrooms for athletes, we still need more science to solidify their pay-offs.

Besides the lack of scientific evidence, Shaw does point out a pro to mushroom coffee that she has personally experienced: “One of the cool things [about] mushroom coffee is that it’s actually lower in caffeine but gives me the same ‘jolt’ I’m looking for,” says Shaw. For example, a cup of Four Sigmatic’s instant mushroom coffee has 50 mg of caffeine, compared to almost 100 mg in a cup of regular coffee. So for those who like some caffeine in their life but find coffee to be “too much,” certain mushroom coffees may do the trick.

Are there drawbacks to mushroom coffee?

There aren’t too many drawbacks to drinking mushroom coffee, other than putting a dent in your wallet. “This specialty coffee can get a little pricey, so while it’s a fun, trendy, functional food to try out, it’s not a must-have for health if you’re on a tight budget,” says Shaw.

Not to mention that very high doses of medicinal mushrooms are used in research to show any health benefits. Most mushroom coffee manufacturers don’t disclose the amount of shrooms in their products, meaning that it’s unlikely that you will reap the same benefits from a cup of mushroom joe.

As with all new additions to your diet, though, Hultin advises checking with your medical team to make sure the mushrooms do not interact with any medications you may be taking.

What to know before you buy

“Be sure to check the label and read the ingredients,” says Hultin. She suggests watching out for added sugars or flavours. “It’s important to know what’s in all of your foods and beverages because these ingredients can add up throughout the day,” Hultin adds. For example, the max recommended dose of caffeine per day is 400 milligrams or about 4 cups of coffee so keep that in mind when sipping mushroom-infused variations.

As for brands to look for on shelves, Shaw is most familiar with Four Sigmatic, which comes in whole bean, ground, instant, pods and even lattes with powdered mushrooms mixed in. They also feature non-mushroom additives in their coffee, like probiotics and ashwagandha.

The bottom line on mushroom coffee

If you want a cup of coffee with less caffeine and maybe some mild health benefits, then there’s no harm in trying mushroom coffee. But don’t expect it to completely revolutionise your health. And keep in mind that it does have a slightly earthier taste than normal coffee. So if you like it, go for it. If you compensate by adding more sugar and cream, then consider skipping it.

The post What’s Up With Mushroom Coffee? appeared first on Runner's World.

Any and all of the types of berries are a boon for your body and brain, and support for your fitness goals—offering plenty of reasons why runners should get more of them in their diets. Here, all the benefits of berries and how they promote your overall health and performance.

What nutrients will you get from berries?

According to 2021 data from the American Society for Nutrition, a mere 7 percent of Americans eat enough of one very important carbohydrate: fibre. While whole grains and vegetables are strong sources of fibre, fruit—something that 80 percent of American adults don’t eat enough of—is also a major vehicle for this important nutrient. Not only does fibre keep us full, but it also aids in digestion, supports heart health, and lowers risk for several chronic diseases, according to research.

“Berries are among the best sources of dietary fibre in the fruit category,” explains Michelle Hyman, RD, a registered dietitian. “They also contain antioxidants and phytonutrients. Some varieties, such as strawberries, are even surprisingly great sources of vitamin C.”

The nutritional value of berries differs slightly based on the type, but each one packs mega health benefits. Here, the nutrition facts per 1-cup serving of some of the most common raw berries, according to the USDA.

Strawberry nutrition facts:

• 53 calories
• 1 g protein
• 0.5 g total fat
• 13 g carbohydrates
• 3 g fibre
• 8 g sugar
• 98 mg vitamin C
• 27 mg calcium
• 254 mg potassium

Blueberry nutrition facts:

• 86 calories
• 1 g protein
• 0.5 g total fat
• 22 g carbohydrates
• 4 g fibre
• 15 g sugar
• 15 mg vitamin C
• 9 mg calcium
• 116 mg potassium

Blackberry nutrition facts:

• 65 calories
• 2 g protein
• 1 g total fat
• 14 g carbohydrates
• 8 g fibre
• 7 g sugar
• 32 mg vitamin C
• 44 mg calcium
• 243 mg potassium

Raspberry nutrition facts:

• 78 calories
• 2 g protein
• 1 g total fat
• 18 g carbohydrates
• 10 g fibre
• 7 g sugar
• 39 mg vitamin C
• 38 mg calcium
• 226 mg potassium

Cranberry nutrition facts:

• 46 calories
• 0.5 g protein
• 0 g total fat
• 12 g carbohydrates
• 4 g fibre
• 4 g sugar
• 14 mg vitamin C
• 8 mg calcium
• 80 mg potassium

What are the health benefits of berries?

Getting your five-a-day of fruit and veggies from any source has been linked to lower risk of mortality, per a meta-analysis published in March 2021 in the journal Circulation. But berries specifically offer a slew of health benefits:

1. They’re an all-natural anti-inflammatory

Fruit as a whole category is known to fight inflammation, Hyman says, “which may be of benefit for individuals that participate in high-intensity training like running.”

Vitamin C, quercetin (a flavonoid), and manganese function as antioxidants in the body, adds Mary Stewart, RD, a registered dietitian. This and the anthocyanins (polyphenols) that lend the vibrant colour to berries makes them especially powerful at combating chronic inflammation caused by stress, unhealthy food choices, and lack of or too much physical activity.

2. They might help you perform better

In addition to being anti-inflammatory, berries offer antioxidant properties that can help combat fatigue and promote recovery, explains Frances Largeman-Roth, RDN, a nutrition expert and avid runner.

Research suggests that blueberry powder supplementation can stave off the blood lactate response in running, potentially allowing you to go longer or at a higher intensity without fatigue, Largeman-Roth says.

3. Berries help increase satiety

Berries, one of the best carbs for runners, are also among the most filling ingredients to add to your post-workout snack or smoothie—that’s thanks to their fibre content. Raspberries and blackberries are particularly potent in fibre, “a key nutrient for weight management, gut health and reducing risk of chronic disease,” Stewart says.

Berries of all kinds feed your gut with soluble fibre, which not only helps keep you fuller longer than, say, potato chips, because its slower to digest, but also blocks the absorption of some of the fat and cholesterol in your bloodstream.

4. They lower risk for chronic diseases

Research proves that eating berries three times per week or more may lead to lower risk for type 2 diabetes and heart attacks. Adults who fall into the “overweight” and “obese” categories who eat 1 cup of blueberries each day for six months report notable improvements in heart health, reports a study published in the American Journal of Clinical Nutrition in June 2019.

5. They support your immune system

All berries come packed with vitamin C, no supplementation required, and strawberries are an especially good source. (A cup of strawberries actually has more vitamin C than an orange, according to the National Institutes of Health.)

“Vitamin C is an antioxidant that helps support a healthy immune system and protect cells from free radical damage,” Largeman-Roth says.

6. They may reduce risk for certain cancers

Speaking of free radicals, the antioxidants in berries, such as anthocyanins, ellagic acid, and resveratrol, has been correlated with lower risk for several cancers, including breast cancer, cancers of the GI tract, and oral cancers. This may be in part due to the antioxidants’ ability to “detoxify” carcinogens that may harm DNA during the cancer development process.

10 ways to add berries to your diet

Crank up the colour and the nutrition of any meal of the day with these unexpected ideas from Hyman, Stewart, and Largeman-Roth:

• Pop a few berries into ice cubes to use in regular or sparkling water
• Stack inside a grilled cheese sandwich
• Make a sweet-and-savoury pizza with ricotta cheese, prosciutto, berries, arugula, and fresh herbs
• Stir together a berry pan sauce for pasta with a splash of olive oil, plus equal parts berries and Parmesan cheese and a pinch of salt
• Create fruit chia jam by heating frozen berries with a spoonful of chia seeds, then refrigerate until gel-like
• Fold them into pancake or waffle batter
• Puree frozen berries and coconut water or nut milk for a DIY sorbet
• Stir berries into yogurt, cereal, or oatmeal
• Snack on a smashed berry and nut butter tortilla roll-up

Just keep in mind: “As with any food or beverage, portion size is key. Berries are a high-fibre food and although this is a great attribute when evaluating the nutrient density of a food, consuming too much fibre too fast can lead to digestive discomfort, like bloating or constipation,” Stewart says. “If you’re new to consuming berries, start with a small serving of ½ to 1 cup and drink plenty of water.” Also, begin by incorporating berries into your diet after workouts, rather than before until you know how your digestive system responds.

The bottom line on the benefits of berries

“Athletes, including runners, may experience exercise-induced oxidative stress and, therefore, consuming adequate amounts of anti-inflammatory foods like berries, will support in recovery,” Stewart says.

If it fits your budget and you can find them, stock up on organic berries, Stewart suggests. That’s because strawberries, blueberries, and raspberries are consistently ranked among the highest fruits in terms of pesticide residue, per the Environmental Working Group. “This can be significantly improved by buying organic produce,” Stewart adds.

Whether you buy them fresh or frozen, organic or non-organic, the goal is getting in your two to four servings of fruit per day, with berries being a top choice.

The post Why Every Runner Should Be Eating More Berries appeared first on Runner's World.

But since the 90s, we’ve learned that fat is essential for proper cell functioning, organ protection, body temperature, and so much more. And now the pendulum has swung to the other end of the spectrum, as countless keto followers embrace fat so much that it makes up about 70 to 80 percent of their total calorie tally.

Whether you’re on the zero (fat-free) or 80 (keto) end of the scale—or somewhere in between—chances are that you’re still falling for some big fat lies. There are a multitude of misconceptions about fat floating around the internet and social media, and even though this has been true for decades, many people are surprised to learn the Dietary Guidelines for Americans recommend that about 20 to 35 percent of daily calories should come from fats.

“First off, let’s talk about how important fat is! Fat is necessary for the absorption of the vitamins A, D, E and K, and is essential for the production of important hormones, including oestrogen and testosterone,” explains Frances Largeman-Roth, R.D.N., a nutrition expert. “It was drilled into athletes for too long that fat is bad for us and that led many runners and other athletes to adopt fat-free diets in the 1990s and even later, which wasn’t healthy and certainly didn’t boost performance.”

Just as overtraining or under-training can derail your best laid race plans, overeating or under-eating fat can do a number on your body too. Studies prove that runners who skimp on fat are subject to compromised immune systems and slower speeds. At the same time, runners who consume too much fat, and at the wrong times, can have gastrointestinal (GI) system distress and, if those fat-filled foods take the place of carbs and protein, runners can then lack energy to perform and recovery can suffer.

So how do you balance the need for fat without getting too much of it?

We delve into what science and nutrition experts have to say about fat—and how much you should eat per day. Plus, score a sample menu so you can see how to put this into practice on your own plate.

The Different Types of Fat

The reason fat gets a bad reputation is because there are harmful fats—namely, saturated and trans fat. But there are also helpful fats, including polyunsaturated and monounsaturated fat. The difference in these types of fat boils down to chemistry.

All fats consist of a chain of carbon atoms bonded to hydrogen atoms. In saturated fat, the carbon atom is fully “saturated” with hydrogen. Unsaturated fat, on the other hand, does not contain as many hydrogen molecules on the carbon chain.

“Unsaturated fats provide a benefit beyond flavour, including protecting heart and brain health and fighting chronic inflammation,” Largeman-Roth says.

When we talk about “healthy fats,” those are typically the mono- and polyunsaturated fats which are liquid at room temperature, adds Lauren Harris-Pincus, M.S., R.D.N.

Unsaturated fat comes from fatty fish and plant foods, like nuts, seeds, avocados, and most oils (excluding coconut). Ashley Reaver, M.S., R.D., a registered dietitian and breaks down these two types of healthy fats:

• Monounsaturated fats: These are relatively neutral in flavour, and the majority of fats that we should consume. These are not associated with any negative health conditions. In fact, when monounsaturated fats replace saturated fats in the diet, they are beneficial. They may help to increase HDL (a.k.a. “good”) cholesterol levels. Get your fix from avocados, olives, olive oil, and nuts.
• Polyunsaturated fats: Mostly found in plant sources and fatty fish such as salmon, mackerel, and halibut, these are the types of fats you want to intentionally add to the diet as they are beneficial for heart heart and inflammation. Omega-3 fats fall under this umbrella, and other strong food sources include walnuts, flax seeds, and pumpkin seeds.

While certain unsaturated fats are getting some shade lately—namely, vegetable and seed oils—“there is no scientific basis for these claims in humans,” Reaver says. “Canola oil, soybean oil, and other seed oils are typically neutral when it comes to human health since they are primarily monounsaturated fats. Research shows that they may actually be beneficial for heart health when used in place of animal fats—important to caveat!”

Saturated fat is solid at room temp, but can become liquid once heated. These are found primarily in animal foods, such as red meat, poultry, whole milk, cheese, butter, and even coconut oil.

While the jury is still out on whether or not saturated fat alone causes heart disease, a meta-analysis by the American Heart Association states that replacing saturated fat with unsaturated fat (poly or mono) can reduce the risk of developing cardiovascular disease.

“You don’t need to eliminate saturated fat entirely, however the foods high in those types of fats should be enjoyed in smaller portions with the emphasis on fruit, veggies, beans, whole grains, and the healthy fats found in seafood, nuts, and seeds,” Harris-Pincus says.

Trans fats are created when hydrogen is added to liquid oil to transform it into a solid fat. Food manufacturers previously used this inexpensive type of fat in processed foods, but it’s since been outlawed in the United States due to health risks.

How Much Fat You Should Eat Every Day

Ideally 20 to 30 percent of your total daily calories should come from fat, according to Angie Asche, M.S., R.D., C.S.S.D. (This goes up to 35 percent, according to the USDA Dietary Guidelines for American.) She adds that you can approximate your fat needs as 1 gram per kilogram of body weight.

Jenna Braddock, R.D., C.S.S.D., agrees: “This is a big range and allows runners to play with the amount of fat in their diet to achieve their energy needs,” she says.

For the average 2,000 calorie diet, that’s 400 to 600 calories from fat (44 grams to 66 grams). In a normal day, that’s like eating the following:

• ½ avocado (11 grams fat)
• 1 to 2 tablespoons olive oil (14 to 28 grams fat)
• 1 tablespoon peanut butter (8 grams fat)
• 1 cup low-fat plain Greek yogurt (5 grams fat)
• 113 gram chicken breast (6 grams fat)
• 1 tablespoon chia seeds (4 grams fat)

A Sample Healthy Fat Menu for Runners

Tallying up how much fat you’re eating throughout the day can seem overwhelming. So rather than logging every single piece of food you eat, try to incorporate a healthy fat at every meal.

“Because we need fat to absorb fat-soluble vitamins, it’s smart to have a little fat with each meal and snack for optimal absorption,” says Largeman-Roth, an avid runner herself.

Keep in mind that the serving sizes for fat are smaller than carbs and protein. To give even more context and show you how she incorporates fat into her menu, consider Largeman-Roth’s meal plan:

• Breakfast: ½ cup dried oatmeal cooked with 1 cup water + 2 tablespoons natural peanut butter + ½ cup blueberries (380 calories, 15 grams of fat)
• Snack: 28 grams walnuts + 1 medium orange (270 calories, 18 grams of fat)
• Lunch: 1 cup cooked quinoa + 1 cup roasted veggies + sauce of choice + ½ an avocado (600 calories, 12 grams of fat)
• Snack: Banana + 2 energy bites (280 calories, 18 grams of fat)
• Dinner: 85 grams roasted salmon + 1 cup cooked pasta + 1 cup asparagus + 2 tablespoons grated Parmesan (490 cals, 15 grams of fat)

Approximate daily total calories: 2,020

Approximate daily total fat: 70 grams (30% calories from fat—majority is from mono and polyunsaturated fat sources)

“Food immediately before, during, and after workouts should be relatively low in fat to allow your body to easily digest and access energy available from carbohydrates to fuel and recover from the workout,” Reaver says. So you can adjust your food choices accordingly, based on your day’s training schedule.

When Should Runners Eat and Avoid Fat

Experts encourage eating healthy fats throughout the day to reap its many health benefits, such as reducing inflammation and muscle soreness, keeping blood pressure in check, and increasing oxygen uptake. But Asche recommends eating fat at least an hour before a training run.

Fat has more calories per gram than carbohydrates and protein (9 calories per gram, compared to 4 calories per gram), meaning that it takes longer to digest. And any fat that is left in the stomach during a run can cause GI disturbances.

In addition, Braddock suggests limiting fat considerably in the 24 hours leading up to a race, and proposes experimenting with when you eat different sources of fat in relation to your training runs.

“This will vary depending on the athlete, the duration of the event—a marathon versus an ultra—and the overall type of diet they consume,” adds Asche.

With the rise of low-carb, high-fat diets, like keto, some runners have been experimenting with them in an attempt to train their bodies to use fat as fuel. The research on fat adaptation for exercise is still relatively new and limited, and the general consensus on how it affects performance is mixed. One study on elite race walkers suggests that although you can train the body to use fat as fuel, it may negatively affect overall performance.

Other research in runners suggests it may be beneficial. For example, a study on male endurance athletes found that twelve weeks of keto adaptation enhanced their body composition, fat oxidation, and certain measures of endurance performance. Another study of 20 elite ultramarathoners and Ironman-distance triathletes determined that those who were keto-adapted used a much higher rate of fat as fuel, with no differences in glycogen depletion, as compared to the high-carb group.

Again, these studies were done on a very small, narrow range of participants, and personal results may vary. In other words, more research is needed. That said, with a diet like keto, 80 percent of your calories from fat and almost zero come from carbs—which is the fuel source your body and brain like to tap into first, because it’s fast acting and most easily accessible. In other words, loading up on fat probably won’t do your long runs, speedwork, and HIIT workouts any favours.

The Bottom Line on Healthy Fats

The dieticians we spoke to confirm that it’s important to prioritise unsaturated fat and minimise saturated fat to 10 percent or less of total daily calories. According to Braddock, “the essential [omega-3] fatty acids, EPA and DHA, are particularly important to focus on because of their well-known benefits on health and physiology,” such as boosting your heart and brain health, and preventing certain cancers.

That said, it’s entirely possible to overdo it on fat. “Eating too much of any macronutrient could lead to an excess amount of calories or unwanted weight gain,” says Asche. She adds that increasing fat above the recommended range could result in offsetting carbohydrates and/or protein, which could negatively impact both performance and exercise recovery.

The post The Runner’s Guide to Healthy Fats appeared first on Runner's World.

Energy density is a concept referring to the amount of energy or calories per weight of food. At one end of the spectrum is something like celery, which has just 14 calories in 100 grams. At the opposite end would something like a croissant, which has about 406 calories in a 100-gram serving.

Certainly, it’s a wise move to limit your intake of energy-dense foods that hail from ultra-processed sources like fried foods, chips, and even buttery croissants. But that doesn’t mean you should cross them off your menu completely.

Just because a food is highly caloric doesn’t make it problematic. Healthy, whole foods can be both energy-dense and nutrient-dense. “When training volume is high, energy needs are as well,” says Emily Edison M.S., R.D., C.S.S.D. “Our stomachs can only handle so much volume of food at one time, so energy-dense foods allow us to meet the energy demands of sport without overfilling our stomachs, which can cause discomfort.” Those extra calories can also support building lean body mass for runners who have trouble doing so when burning a ton of calories.

Scratching your head on which healthy energy-dense foods you should toss into your shopping cart? These items make it clear that not all calories are created equal. Enjoy them, and remember to eat mindfully.

Extra Virgin Olive Oil

1 tbsp (14 g) = 119 calories

Liquid fats are the most energy-dense foods around, but this staple of the much-researched Mediterranean diet is proof that some fatty items do the body good.

A study published in the Journal of the American College of Cardiology this year found that adding half a tablespoon or more of olive oil to your diet could lower risk of death from heart disease and cancer by an impressive 19 percent and 17 percent, respectively. Olive oil was also associated with a 29 percent lower mortality risk from neurodegenerative disorders, such as Alzheimer’s disease and Parkinson’s disease. Replacing about 10 grams a day (about 3/4 tbsp) of butter, margarine, mayo, or dairy fat with the equivalent amount of olive oil was associated with a lower risk of early death by up to 34 percent.

A separate report concluded that eating a moderate amount of extra virgin olive oil is associated with improvements in several health measures including reduced inflammation, blood pressure and certain cancers.

“Polyphenols in olive oil have been associated with reducing morbidity which is related to their antioxidant and anti-inflammatory properties,” Edison tells Runner’s World. “These properties can also help enhance healing from sport and minimise the damaging effects of free radicals released during intense training.” She also points out that the monounsaturated fats in olive oil can contribute to a reduction in LDL cholesterol when replacing other fats in the diet.

The fat pressed from olives is also a source of vitamin E, a nutrient that also acts as an antioxidant to protect our cells from the harmful effects of circulating free radicals. Another way that olive oil may help athletes better recover from the rigours of training.

Edison says that extra-virgin olive oil is considered the highest quality and healthiest grade of olive oil. “It is not treated with heat or chemicals, thus maintaining the phenol and nutrient content.” However, more refined “pure” or “light” varieties are better suited to higher heat cooking and still contain high amounts of heart-healthy monounsaturated fat.

Make EVOO the backbone of your salad dressings, but also drizzle it on roasted vegetables and soups.

Dried Plums

1 cup (132 grams) = 447 calories

Dried fruits like plums (a.k.a. prunes) are fresh fruits that have had nearly all of their water content removed through various drying methods. By weight, they are more calorie-dense than fresh options (a cup serving of fresh plums has a mere 76 calories), but also a denser source of important nutrients. These include fibre, B vitamins, potassium and large amounts of heart-benefiting vitamin K.

A recent study in the Journal of the American Heart Association found that people who ate more foods that are high in vitamin K had a lower risk for cardiovascular diseases related to atherosclerosis compared with those who ate fewer foods rich in vitamin K.

What’s more, people who regularly eat dried fruits (about 1/4 cup daily) have better overall diet quality and higher intakes of important nutrients like potassium and fibre, compared to those who don’t consume any of the water-starved fruit, according to research.

Since most Americans do not get the recommended number of servings of fruit per day, turning to shelf-stable and convenient dried fruits can be a way to squeeze more in and help fill any nutritional gaps. “Dried fruit is a convenient, portable snack for athletes to aid in fuelling performance on the go, and to also get in some extra high-antioxidant fruit servings,” adds Edison.

Because dried plums are carbohydrate-dense (118 grams in a cup serving) Edison says they can be a great option for runners who are wishing to restock their energy stores after a long workout. “Just be sure you don’t forget to drink plenty of water with them.” Edison also points out that some athletes can use dried fruit as a fuel source during a long workout. “But the concentrated fruit sugar in dried fruit can cause an upset stomach in some people so, as always, try your fuelling strategy during practice before using it in competition.”

Research also suggests that prunes can help prevent or delay bone loss as we age. Possibly due to their nutrients and antioxidants reducing inflammation and oxidative stress, both of which can contribute to bone loss and weakening.

And, yes, it’s true, eating dried plums can lead to better bathroom visits. Research shows that the fibre contained within the parched fruit increases stool frequency and consistency.

Pickled Herring

3 ounces = 223 calories

Ounce for ounce, this Scandinavian favourite contains more calories than popular options like salmon, tuna and tilapia. But those are extra calories that can help keep your ticker—that’s because herring is very high in calories from omega-3 fatty acids.

A study in the American Journal of Clinical Nutrition that monitored 2,200 people over eleven years concludes that having higher levels of the omega-3 fatty acids in the blood that you can get from fatty fish like pickled herring increases life expectancy by almost five years. Recent evidence shows these mega-healthy fats can make our red blood cells more uniform in size which allows them to move around our bodies, while carrying oxygen, more easily.

Herring is also one of the few reliable food sources of vitamin D for better bone health. It also appears that vitamin D plays a role in improving metrics of exercise capacity including the amount of aerobic and anaerobic power you can generate during a workout. The swimmer also helps you reel in plenty of vitamin B12, “a vital nutrient for energy metabolism and helping runners feel more energetic,” says Edison. Plus, you get a good amount of high-quality protein to support muscle growth and maintenance.

Chunks of no-cooking required pickled herring (which are more delicious than you think if you are a fish fan!) can be worked into sandwiches as a healthy upgrade to deli meat or tossed onto salads for a nutritional boost.

Macadamia Nuts

1 ounce = 204 calories

In a food group that is never in danger of being accused of being stingy in calories, macadamia nuts are the leaders of the pack.

But it’s important to look past their lofty calorie count. Almost 80 percent of the fat contained within the buttery nuts is the monounsaturated kind—a likely reason why including more macadamia nuts in the diet appears to help bring down total cholesterol and LDL (“bad”) cholesterol levels which could translate into better heart health in the long term.

Tree nuts like macadamias are also rich in polyphenols which have antioxidant and anti-inflammatory functions in the body. Another nutritional perk includes significant amounts of manganese and thiamine, two nutrients that are necessary for various metabolic processes. Finally, each serving of these nuts supplies some dietary fibre and because very few Americans are eating enough, every bit counts.

Toss macadamia nuts into your smoothies, oatmeal, and trail mix. Like other nuts, these delicious morsels can serve as a great energy source for runners when the daily schedule has you on the go.

Avocado

1 cup (150 grams) = 240 calories

Compared to other whole fruits, avocados are significantly more calorie-dense. That’s because their creamy flesh is rich in fat. Each gram of fat supplies 9 calories, compared to the 4 calories in carbs and protein. So with 22 grams of fat in each cup of avocado, you can see how the calories add up.

Keep in mind, the majority of these fat calories hail from monounsaturated fat, which are less troublesome in the case of heart health than the saturated fat you would find in some energy-dense meats, coconut oil, and ultra-processed foods.

Science suggests replacing some of the carbs in a meal with calories from avocado can increase feelings of satiety which may translate into consuming fewer calories later in the day.

Beyond the fat, the high amounts of fibre in avocado, 10 grams in each cup, make it extra filling. This lofty fibre level is likely a major reason why including avocado in your diet can improve how well your microbiome (that mix of bacteria in the gut) is functioning. Dietary fibre serves as a food source for the beneficial microorganisms in your gut so they can flourish.

Research also shows that the diet quality of people who regularly enjoy nutrient-dense avocado tends include higher intakes of several vital nutrients including fibre, vitamins E and K, potassium and magnesium.

Cacao Nibs

3 tablespoons (30 grams) = 190 calories

Nobody should consider these bitter-sweet crunchy nuggets as being low in calories—but they’re also not being low in nutrition.

These are made when roasted whole cacao beans, the same beans used to make chocolate bars, are smashed into small pieces. So you can think of them as a lesser processed form of chocolate (and minus the added sugars). That leaves you with a more concentrated source of cacao-derived antioxidants including flavonoids that have been linked with a lower risk for heart disease and improved brain functioning.

“Intense exercise triggers the release of free radicals. causing acute inflammation in the body,” Edison explains. “Athletes can use antioxidant foods like cacao nibs to provide some protection against these free radicals.” And research on 20 participants found that consuming dark chocolate (cacao nibs are about as dark as you can get) can help improve your VO2 max, which is a measure of how efficiently you can use oxygen.

On top of supplying a payload of antioxidants, each 3-tablespoon serving of crunchy nibs provides an impressive 9 grams of dietary fibre. A recent investigation in the American Journal of Clinical Nutrition found that as the intake of fibre goes up the risk of premature death from conditions like heart and respiratory disease drops.

Cacao nibs are also a source of several key minerals including iron, magnesium, copper and manganese to further up the health ante.

You can toss cacao nibs on oatmeal, yoghurt, and salads. They are good in homemade energy bars and balls. And you can try grinding them with your coffee beans to add a chocolatey background flavour to your morning cup of Joe.

The post 6 Best Energy-Dense Foods to Fuel Your Workouts appeared first on Runner's World.

That’s not a bad thing, considering avocados are the real deal when it comes to packing essential nutrients for runners like potassium, magnesium, vitamin C, and more.

But if you’re not sure what the hype is all about—or you eat ‘em but you’re unsure about avocado’s nutrition—we spoke with a dietitian and sorted through the research to bring you all the health benefits. Plus, how you can add this fruit to your diet.

What nutrients will you get from avocados?

The nutritional value of avocados will differ slightly depending on the variation and size. Here are the nutrition facts for one full avocado.

• 322 calories
• 1347 Kilojoules
• 4g protein
• 30g total fat
• 17g carbohydrates
• 14g fibre
• 24mg calcium
• 58mg magnesium
• 105mg phosphorous
• 975mg of potassium
• 14mg sodium
• 20mg vitamin C

Plus, traces of other nutrients your body will need to replenish after a workout like iron, sodium, and zinc.

What are the health benefits of eating avocados?

Here’s how runners can benefit from eating avocados, according to Yasi Ansari, M.S., R.D.N., C.S.S.D., national media spokesperson for the Academy of Nutrition and Dietetics, as well as recent research.

1. You get a great source of energy

Ansari says avocados are a great for runners because they can help you fuel your workouts. “Foods that contain fats like avocado, offer an excellent source of energy. Fats can also help to fuel long-duration, low-to-moderate intensity exercise. It is key to incorporate foods like avocado into a runner’s diet to help them meet their increased energy needs and support good health and recovery,” she says.

2. They can help you maintain a healthy gut

Ansari says avocados can help improve your gut health because they contain nearly 14 grams of fibre, a nutrient that helps with GI regularity, as well as keeping you full post-meal. “Foods that increase satiety can help to keep athletes feeling full and more satisfied for longer periods of time,” she says. Plus adding avocados to you diet can help you meet your daily fibre requirement of 25 grams for women and 38 grams for men.

But remember too much fibre can lead to discomfort for some people, especially when consumed too close to a run. Try eating avocados on training days to gauge how your body responds, since everyone will respond differently. And if you eat avocados before a race, Ansari suggests allowing enough time for digestion. Depending on how your body responds that might mean having them the night before you hit the starting line, eating them a few hours beforehand, or waiting to enjoy them as a postrace meal or snack.

3. They offer up must-have magnesium

Avocados are rich in magnesium, which is an important mineral for runners because it helps regulate muscle and nerve function. “Not getting enough magnesium can impair exercise performance and can increase the effects of oxidative stress from strenuous training,” Ansari says.

4. Avocados are a great source of potassium

Surprisingly, there’s more potassium in an avocado than a banana. Potassium is a key nutrient your body needs to complete important bodily functions, like regulating heart rate and blood pressure and keeping you hydrated, Ansari says. “Potassium, sodium, and chloride also work together to help regulate fluid balance. An athlete with a higher sweat rate may require more potassium and sodium from foods,” she says. Avocado offers some sodium too, so you get both electrolytes.

5. They pack antioxidants and anti-inflammatory properties

Avocados contain nutrients like phytosterols, vitamin C, and vitamin E , which offer antioxidants that fight off free radicals, helping you stave off sickness and battle inflammation. “Vitamins C and E from foods can help to reduce cell damage, inflammation, and increase overall antioxidant activity that provides health-protective properties,” Ansari says.

6. They can help your body absorb vitamins

When mixed with other ingredients, like a kale salad with carrots, mushrooms, tomatoes and seeds, avocados can also help your body increase the absorption of fat-soluble vitamins such as vitamins A, D, E, K, Ansari says.

7. You get heart-healthy fats that help regulate cholesterol

Avocados are a heart-healthy fat—primarily rich in monounsaturated fatty acids—that can add flavour to any meal and snack, Ansari says. According to the American Heart Association, monounsaturated fats can help reduce bad cholesterol levels in your blood which can help lower your risk of heart disease and stroke.

Are there any downsides to eating avocados?

As with any food, it’s possible to overdo it on avocados. You probably don’t want to eat multiple every day. They are also higher in calories and fat, so consider your goals when determining how much of each you need and how much you want to get from avocados alone. And make sure you’re switching up your sources of healthy fats and fibre, too, incorporating other ingredients like olive oil and a mix of fruits and veggies in your diet.

Also, keep in mind that avocados are higher in FODMAPs. These types of carbohydrates can cause digestive discomfort in some people, so it’s worth keeping intake low if you’re aiming to follow a low-FODMAP diet.

What’s the healthiest way to add avocados to your diet?

Bottom line, anyone can gain from adding this fruit to their diet, especially runners. And adding more avocados to your diet is pretty simple. Try these tips from Ansari for a place to start getting more of the creamy fruits into your meals:

• Add it to a smoothie to make it thicker in texture
• Mix chopped avocados into a salad to get those fats that help you absorb vitamins
• Add avocado spread to a sandwich of your choice in place of mayo
• Make avocado toast with eggs and tomatoes for a balance of carbs, protein, and fat
• Add avocados to your taco, burrito, or burrito bowl for a Mexican-inspired dish
• Make ice cream by freezing avocado pulp and adding honey for a tasty frozen treat

The post Are Avocados Actually Good for You? appeared first on Runner's World.

Vegetables are easily overlooked as a source of carbohydrates because they’re highlighted for being such good sources of vitamins and minerals, like calcium, iron, zinc, and potassium. Truth is, though, a lot of vegetables are low in carbs and could be a great source of energy for less intense workouts.

While carb loading definitely has its place in your training to help fuel intense, long workouts and increase glycogen storage, there are times when you might prefer low-carb options. During low-training periods, for example, your body won’t require as many carbs as it does during high-mileage weeks.

For those times, consider fueling with low carb vegetables. Many vegetables consist of less than 10 grams of carbohydrates per cup, making them a healthy addition to any diet because they also pack in a ton of micronutrients and sometimes fibre too.

Robert Graham, M.D., M.P.H., doctor of internal and integrative medicine, recommends the following low-carb leafy greens and cruciferous vegetables, which are high in fibre, antioxidants, and various anti-inflammatory compounds.

One simple rule to remember: Vegetables that are grown above ground (tomatoes, spinach, kale, broccoli) tend to contain fewer carbs than those that are grown below ground (potatoes, parsnips, onions, carrots).

1. Spinach

(1.1 g carbs and 0.7 g fibre per 1 cup raw)

Spinach has been hailed as a “superfood” for years thanks to its ability to provide plenty of vitamins and minerals such as vitamins A, C, and K, as well as magnesium and iron—all of which support healthy bone, muscle, and immune system function. Make a spinach salad with your favourite fruits and veggies, sauté it with garlic and olive oil to add it as a side dish to any meal (instead of rice or potatoes, perhaps), or throw it in a tomato and egg scramble for an extra hearty breakfast.

2. Kale

(6 g carbs and 2.6 g fibre per 1 cup)

Like spinach, kale is packed with vitamins and minerals, but this dark leafy green is heartier and more fibrous. Plus, it boasts anti-inflammatory benefits. Toss it in olive oil and sea salt, then bake for crunchy kale chips, chop it and mix with your favourite salad dressing, protein, and other veggies to make a salad, or add to soups, stews, and smoothies for an extra dose of greens.

3. Cauliflower

(5 g carbs and 2.1 g fibre in 1 cup chopped)

Cauliflower has become a popular substitute for all things starch (think: rice, pizza crust, pasta, gnocchi, and more). While this veggie is white, it is chock full of fibre, B vitamins, antioxidants, and phytokines that help improve digestion, reduce the risk of cancer, and may even improve memory and learning. Toss with spices and roast it whole or sliced, pulse it in a food processor to create “rice,” or try replacing your usual pizza base with a store-bought crust.

4. Zucchini

(3.5 g carbs and 1 g fibre per 1 cup sliced)

Zucchini is a squash that contains more potassium per serving than one banana. This mineral helps maintain healthy blood pressure and fluid balance. You’ll also get tons of fibre, a good dose of vitamin C, and a range of energising B vitamins. Use a spiraliser to create “noodles” that replace pasta, chop it up to add to a stir-fry, or shred it to add vegetables to energy muffins.

5. Tomato

(7 g carbs and 2.2 g fibre in 1 cup chopped)

Tomatoes come in many shapes and sizes and are an easy addition to any meal. Plus, studies suggest they may help fight cancer, improve vision, and boost heart and muscle function. Snack on cherry tomatoes, throw them in a salad, or roast them in the oven with some olive oil and rosemary to pair with scrambled eggs for a low-carb breakfast.

6. Brussels Sprouts

(8 g carbs and 3.3 g fibre per 1 cup)

These mini cabbages are high in nutrients and rich in antioxidants that promote bone and skin health as well as reduce the risk of cancer and diabetes. Slice thin and toss with a vinaigrette for a salad, sear on the stovetop in olive oil and rosemary, or roast in the oven with your favourite marinade. You’ll be wishing you ate more when you were a kid.

7. Broccoli

(6 g carbs and 2.4 g fibre per 1 cup chopped)

If you’re not eating some broccoli every week, you should start. This green comes with vitamin K, C, folic acid, potassium, and vitamin C—an important vitamin for the collagen formation that is necessary for strong muscles and bones. It can be steamed, sautéed, “riced,” or roasted to maximise its appeal. Eat it raw with some hummus or toss it in a skillet with olive oil, garlic, and other vegetables on this list for a delicious veggie stir-fry.

8. Bell Peppers

(9 g carbs and 2 g fibre per 1 cup)

Bell peppers come in many varieties and all are good sources of vitamins A and C, potassium, folic acid, and fibre. Plus, the spicy options add a flavour boost to bland food, making it more satisfying. Enjoy them grilled or sautéed in stir-fry dishes, blend up and add to soups or sauces, or snack on them raw with hummus.

9. Onion

(11 g carbs and 2 g fibre per 1 cup sliced)

A below-ground vegetable, onions are slightly higher on the carb-meter, but they add flavour and depth to pretty much every recipe. Particularly high in vitamin C, they boost immune health, collagen production, tissue repair, and iron absorption. Sauté with garlic, roast them in wedges, or slice raw.

10. Carrot

(11 g carbs and 3 g fibre per 1 cup shredded)

Carrots make a great go-to snack and add colour to this list. That bright orange indicates a mega dose of beta carotene and other nutrients, which help lower cholesterol and improve eye health. Grab a bag of mini carrots to have an easy-to-nibble snack anywhere you go, or shred some with raisins, oil, and vinegar for a delightful side salad.

The post 10 Low Carb Veggies to Fuel Your Workouts appeared first on Runner's World.

When it comes to runners, the positive health benefits of vegetables are amplified. Some veggies have anti-inflammatory properties, which are helpful for reducing soreness after tough workouts. Others help fight upper respiratory problems, something we want to avoid leading up to a big race. And others lower blood pressure while improving athletic performance.

We talked to Roxana Ehsani, M.S., R.D., C.S.S.D., spokesperson for Academy of Nutrition and Dietetics, about what vegetables are essential to a runner’s diet. Here are her nine definitive selections.

Beets

Why should you eat beets?

Beets are a superfood for athletes. On top of numerous vitamins and minerals, Ehsani says that beats are high in nitrates, which help blood flow.

She also says that it’s been proven through research that beets make you more efficient: “It doesn’t require as much oxygen when you are running, and it also increases the time to exhaustion.”

How can you add beets to your diet?

It can be as simple as drinking beetroot juice, adding them into a smoothie, or chopping them up into a salad.

Ehsani’s favorite way to prepare beets? “Roast them in the oven at a high temperature. It tastes really sweet.”

Bell Peppers

Why should you eat bell peppers?

Research shows that high-intensity exercise, like long-distance running, can lead to upper respiratory tract infections, such as colds. Luckily, the same research showed that vitamin C—which bell peppers are high in—helps prevent this.

Ehsani also lauds them for having plenty of antioxidants, which help prevent heart disease, cancer, and diabetes.

How can you add bell peppers to your diet?

Bell peppers are great to snack on. You can cut them into slices and dip them into hummus or ranch. If you want to add them to a full meal, they make a great choice for tacos, burritos, and stir-fry dishes.

Ginger

Why should you eat ginger?

“Ginger is the first root veggie I think of when it comes to inflammation,” says Ehsani. For runners who are grinding miles every day, building up lactic acid in workouts, and hitting the gym to work on weak muscles, anything anti-inflammatory is a must.

Ginger also helps with stomach issues. It helps reduce nausea after a hard workout or calm your stomach after a long marathon.

How can you add ginger to your diet?

You can eat ginger raw, says Ehsani, by grating it into soup or stews. You can brew ginger chunks into a hot tea for a cold day. You can even add it to smoothies and yogurts. Because it’s sweet, a little spicy, and slightly citrusy, it goes with almost anything.

Broccoli

Why should you eat broccoli?

Broccoli is a classic vegetable, often a bane to children everywhere. Despite its bad reputation with kids, it’s great for runners.

Broccoli has important nutrients necessary for a well-rounded diet: Vitamin C helps the immune system, vitamin K supports strong bones, and potassium is a valuable electrolyte that needs replenishing after runs.

How can you add broccoli to your diet?

“It’s just a really great veggie to incorporate and have on deck,” says Ehsani. She likes to eat it raw with some dip or in a salad, but also recommends roasting it for a stir fry or rice pilaf.

Garlic

Why should you eat garlic?

Garlic is chock full of great compounds that have anti-inflammatory, antibacterial, and anti-fungal properties, so it’s well equipped to fight for your immune system. Whenever a runner feels the onset of sickness, Ehsani recommends garlic straightaway.

How do you add garlic to your diet?

Garlic is a great addition to a multitude of dishes. You can sprinkle chopped garlic onto avocado toast or throw it into an omelette for breakfast. You can sauté it for lunch soups or salads. You can make garlic bread as a side with dinner.

“It’s a unique veggie that people don’t think about that has great benefits,” Ehsani says.

Potatoes

Why should you eat potatoes?

Carbs, carbs, carbs.

If you run every day, you need carbohydrates for energy. Potatoes are an excellent source, and luckily, they have even more to offer.

“Runners always think about, ‘oh, I’ve got to eat a banana [for potassium],’” says Ehsani. “But you can get [potassium] from potatoes too.”

How can you add potatoes to your diet?

There are tons of ways to use potatoes. You can roast them, bake them, mash them, make them into fries or hash browns, add them to soups and chilis, and the list goes on! There’s no shortage of ways to enjoy a potato, so find the way you like and add them to your rotation.

Spinach

Why should you eat spinach?

Spinach is loaded with vitamins and minerals, specifically the ever-important iron.

“Runners are more susceptible to having lower iron stores,” she says. “So it’s really important they have good sources of iron each week.”

Ehsani warns that while animal sources of iron are better absorbed by the body, spinach can easily do the trick as long as you pair the leafy green with a good source of vitamin C.

How can you add spinach to your diet?

Making a simple salad that pairs spinach with tomatoes or bell peppers that have a lot of vitamin C will help you reap the iron benefits.

Spinach is also easy to add to a sandwich, wrap, or smoothie. In fact, you can add it to almost any dish. Ehsani just recommends that, if you’re going to cook it, don’t overdo it or the spinach will sweat out important nutrients.

Tomatoes

Why should you eat tomatoes?

Tomatoes are high in vitamin C and potassium, and also have some vitamin K. But their most unique benefit comes when they’re cooked.

“Lycopene get pulled out,” says Ehsani. Lycopene is an antioxidant that helps with bone and oral health. It also helps with blood pressure and reduces risk of cancer, diabetes, and heart disease.

How can you add tomatoes to your diet?

Tomatoes can be made into sauces for pasta, slices for sandwiches, cubes for salads, or tossed into stews. You can even simply sprinkle salt and drizzle olive oil on a slice for a tasty snack.

Mushrooms

Why should you eat mushrooms?

Mushrooms are the main sources of vitamin D in the produce aisle. “It’s mainly found in dairy products,” Ehsani says, and fish. So if you can’t eat dairy or don’t like fish, then mushrooms are vital.

Vitamin D is important for many things, like calcium absorption, proper immune function, and general bone, heart, and muscle health. You get vitamin D naturally from the sun, but in the winter months or in colder, cloudier climates, you’ll need to consume more of it.

How can you add mushrooms to your diet?

Mushrooms have an almost meaty flavour, so they make a good substitute for foods like ground beef or turkey. Like many other veggies on this list, you can roast or sauté them too.

Bottom line: Just eat more veggies!

Vegetables are good for you, so they need a place in your diet. If you find that you aren’t having enough or if you gag at the sight of anything green, Ehsani has some sound advice.

“Try them in a variety of different ways,” she says. “Maybe you try it roasted one day, maybe you try it grilled … You don’t have to be eating them raw in a salad because that’s boring, or you don’t have to just steam your veggies.”

Do you love having eggs for breakfast? Great! Try throwing a little spinach in there. It’s all about finding creative ways to incorporate more veggies into your daily routine.

“You don’t have to cut anything out of your diet,” Ehsani says. “We just want you to try to add a little bit more veggies.”

The post The Best Vegetables for Runners appeared first on Runner's World.

A certain cheerleader named Gabi Butler on the Netflix hit docuseries Cheer boasted about going on the watermelon diet leading to a stir on social media and leaving some people wondering if it’s worth checking out. (She talks about it as a watermelon “fast” in an interview with Extra.)

Like many other aggressive diets, the watermelon diet makes some big promises. But does it deliver?

Obviously, any diet that only involves eating one food for a certain period is going to get alarm bells ringing. So we chatted to a dietitian for the lowdown on the watermelon diet to figure out if it’s just another fad or one that can give your health and your running the boost they need.

What precisely is the watermelon diet?

Imagine eating a crisp, juicy slice of watermelon on a hot summer’s day after a steamy run. Now, imagine eating nothing but watermelon, morning to night. That is the gist of the so-called watermelon diet.

There are a few variations on ways to do it that are floating around, but most often someone will eat no other calories than those hailing from watermelon for a certain number of days, and then start to introduce more foods into the diet. For example, you may begin introducing other foods back into your life by having two light meals each day and eat watermelon as a snack before returning to your regular eating schedule. But some people just resume their regular diet from the get-go after their ‘cleanse.’

The watermelon-only stage generally does not last more than a week, and can be as little as three days, but may reach up to 10 days for some die-hards. There are not any strict rules about how much watermelon you’re supposed to eat, but for many people, it may end up being about one fruit per day.

Why? The big sales pitch is that it can help you lose weight, reduce inflammation, and cleanse your body of harmful toxins—or at least that’s what a handful of influencers would have you believe. These types of diets inevitably appeal to people because they have a lot of structure but only require a short commitment period. And who doesn’t love eating watermelon? It would be a tougher sell if it was called the Sardine Diet.

Is the watermelon diet worth trying?

Before you go stock up on watermelons, though, dietitian and marathon runner Anne Mauney, M.P.H., R.D., offers some words of warning about this detox plan.

The main downside she tells Runner’s World is that by eating only a single food item, you won’t get a sufficient balance of macronutrients—that means carbohydrates, fat, and protein. “[Macronutrients are] essential for everyone, but especially for runners,” Mauney says.

Though you get some carbs from the watermelon, she stresses the diet is devoid of protein and fat, and in turn, an adequate amount of calories. “Not fuelling adequately means your body will not be able to sufficiently recover from workouts because your muscles can only adequately repair and re-build after long runs if your body has enough energy to do so.”

Over time, too large of an energy deficiency can lead to negative consequences such as nutrient deficiencies, fatigue, muscle loss, and hormonal issues, just to name a few. And with no gas in the tank, you’ll certainly have to scale back on your workouts during the watermelon-only phase of the diet. Your body just won’t have the energy to push through miles.

What’s more: You also run the risk of stomach woes from eating all that fruit, thanks to the fructose content, which can cause bloating and even diarrhea in some people.

Since watermelon is so high in water, proponents say that this helps keep hunger in check in the absence of a reasonable amount of calories. But this will quickly subside and soon you’ll likely find yourself ravenous, which could leave you going to town on an entire bag of chips or other foods with empty calories, which goes against the purpose of the diet.

As for cleansing the body, nutrition experts like Mauney are quick to point out that no food item will flush toxins from your system. Your body already has a natural detoxification system thanks to your liver and kidneys, and focusing on one particular food like watermelon is not going to impact that.

Plus, when you go back to eating your regular diet, it is very likely you’ll just put back on any weight you lost. You might end up gaining weight once you return to a normal diet if you end up overeating to make up for the previous restriction. Also, if you rarely ate fruits, veggies, and whole grains and didn’t have a balanced diet before doing the watermelon cleanse and go right back to it after, you certainly won’t be any further ahead when it comes to your health.

To be fair, if you’re generally healthy, it’s unlikely that following the watermelon diet for a few days will cause harm when it comes to longterm health consequences and nutritional deficiencies. If you have a plan for how to continue healthy eating efforts once the diet is over, and all you need is a little jumpstart, then maybe you explore it. But it’s never the best choice to eat a diet that focuses solely on one food. Instead, make small changes to create a bigger impact on your health.

But, what about the benefits of eating watermelon?

Just because the watermelon diet is a dud, doesn’t mean you shouldn’t consider wedging more of this fruit into your diet.

For starters, since the blushed fruit is about 90 percent water, Mauney says it can help runners meet their overall hydration needs. It’s not just the fluid you drink but also the fluids you get from certain foods like water-logged fruits that can contribute to daily hydration. And because watermelon has a mere 46 calories per 1-cup serving, you can eat plenty of it to help top up your fluid stores without too much worry about going overboard on calories.

Watermelon also contains vitamin C, beta-carotene, and the carotenoid phytochemical called lycopene. Lycopene is a red pigment that occurs naturally in certain plant tissues and can provide us with various health benefits. A meta-analysis of research conducted by British investigators found that higher intakes of lycopene and greater levels in the blood may offer some protection against mortality, stroke, and heart disease.

Meanwhile, a recent study in the journal Public Health Nutrition found that lycopene intake is inversely related to the risk of death from various cancers. Lycopene has also been well-studied regarding its inhibitory role in the progression of prostate cancer, specifically. To top off lycopene’s benefits, a few studies, including one from The Journal of Nutrition, suggest lycopene can help protect against cognitive decline as we age.

Lycopene acts as a powerful antioxidant which is likely how it benefits our health. Such antioxidants can scavenge cell-damaging reactive oxygen species to render them less harmful. This can lower levels of oxidative cell damage and inflammation in the body and, in turn, lower the risk for several chronic conditions, like cancer and heart disease.

Worth noting is that watermelon appears to contain even more lycopene than tomatoes. And research in The Journal of Nutrition shows that the bioavailability (i.e. how much we can absorb and use) of the lycopene in watermelon is very high. Levels can vary based on the type of watermelon with seedless varieties testing for higher lycopene amounts than seeded types.

Watermelon is also a source of citrulline, an amino acid that may have a positive impact on exercise performance. While you can make citrulline in your body, you can increase your levels by eating foods like watermelon that provide the amino acid. Citrulline can help widen your blood vessels by increasing levels of another amino acid, arginine, which then raises levels of the vasodilating compound, known as nitric oxide, that relaxes and widens arteries or veins to improve blood flow.

Due to its ability to boost blood flow, several studies have looked at citrulline in the context of endurance exercise performance. The increased oxygenation of muscles and glucose delivery to working muscles resulting from improved blood flow has been shown to improve performance, shown by metrics like increasing time to exhaustion by making the body more efficient at generating energy at a given work rate.

A study in the Journal of Sport and Health Science even found that citrulline supplementation may help reduce post-exercise muscle soreness, a benefit we can surmise is also chalked-up to better blood flow. The improvement in how blood flows through the body is likely why research shows increased citrulline consumption may help improve blood pressure numbers, which could have cardiovascular benefits in those with hypertension.

But how much watermelon you need to eat to get enough citrulline to boost your running and for how many days you need to eat it before a workout for it to have an ergogenic effect is not well known. A single dose of citrulline from watermelon juice does not appear to be beneficial for performance, which suggests that you need to consistently take in more citrulline.

Watermelon Diet: The Bottom Line

Watermelon can, of course, be part of a healthy, balanced diet considering its many nutritional benefits—not to mention it’s ultra-refreshing after a sweaty workout. But eating watermelon, or any single food item, alone is not an overall healthy approach to eating. There are smarter ways to approach eating for health, weight loss, and performance than such crash diets that research rarely finds have lasting results.

“If you’re looking to better nourish your body and want an approach that is sustainable longterm, I’d recommend focusing on an ‘add rather than subtract’ approach,” says Mauney. “So rather than subtracting too many things from your diet, which is not sustainable longterm, try putting a positive spin on it and adding in healthy items instead.” That could be an extra serving of vegetables at lunch or a wedge of watermelon for a satisfying afternoon snack.

The post Is the Watermelon Diet Worth Trying? appeared first on Runner's World.

Macronutrients: What They Are and How Much You Need

The word “macros” is simply short for macronutrients, which refers to carbohydrates, fats, and proteins. “They are referred to as macronutrients because we need them in larger amounts than micronutrients, which include vitamins and minerals,” explains Cynthia Sass, M.P.H., a registered dietitian and performance nutritionist.

Pretty much everything we eat is made up of some form of macronutrients, plus also typically micronutrients. You’ll find carbohydrates in foods like whole grains, fruits, and veggies; protein in foods like legumes, nuts, and meat; and healthy fats in foods like olive oil, avocados, and fatty fishes. You need these macronutrients to support your muscles on the run, fuel your energy levels, and for everyday functioning of your brain and body.

According to the U.S. Department of Health and Human Services, carbohydrates should account for about 45 to 65 percent of adults’ total daily calories, protein should make up about 10 to 35 percent of total calories, and total fat should account for about 10 to 35 percent of total calories.

An individual can calculate their own macronutrient needs as a percent of the total calories they consumed. “So for example, if you’re a middle-aged, 60kg active individual and average gym goer following a 1600-calorie diet, you want about 40 percent of your calories to come from carbs, 30 percent from protein, and 30 percent from fat,” explains Sass. These ratios would be typical for individuals that don’t train for a living, or people who are active, but not hardcore endurance athletes. Here’s how those calculations would look:

1600 x 0.40 = 640 calories from carbs
1600 x 0.30 = 480 calories from protein
1600 x 0.30 = 480 calories from fat

To covert those calorie numbers to grams, you divide the carbs and protein by 4, because both carbs and protein provide 4 calories per gram, explains Sass, and the fat by 9, because fat provides 9 calories per gram. Here’s how those calculations would work:

640 / 4 = 160 grams of carbs
480 / 4 = 120 grams of protein
480 / 9 = 53 grams of fat

Depending on your goals, your macronutrient ratios will change accordingly. “It’s important to consider your level of activity and what type of exercises you do,” explains Jennifer Silverman, M.S. in health promotion management and certified nutrition specialist. “For example, anyone who does more strength training will need to increase their protein intake to support proper muscle recovery and prevent injury. Whereas, anyone who focuses more on cardio will need to increase carbs to prevent depletion of glycogen stores.”

The easiest way to calculate the macronutrient levels that work best for your lifestyle? Silverman suggests inputting stats into a macro calculator website, which will ask you for things like age, height, weight, gender, activity level, goal weight, as well as how often and intensely you lift weights. She recommends If It Fits Your Macros (IIFYM), which also asks how soon you’re looking to hit your goals, or Healthy Eater, which is simpler, but yields similar calculations.

The Benefits of Counting Macros

One positive of eating according to your macros is that each macronutrient performs a unique function, explains Sass. As runners or endurance athletes, it’s important to get enough carbs in order to prevent hitting a wall, but without overdoing it in that it leads to GI distress. “The goal is to hit the just right amount of each, so you don’t fall short or surpass your body’s needs,” Sass says.

By achieving that balance, your body will perform at its peak level, and you’ll also recover properly. Plus, your other systems—like your immunity, digestive health, and sleep—will be fully supported. “I like to think of it as the just right amount of workers showing up in the body to perform their respective jobs and keep everything in good working order,” says Sass.

Of course, those “jobs” will depend on your activity level and goals. “If you’re an athlete, macros are incredible important for performance,” agrees Silverman.

Plus, by eating according to macros, you don’t have to cut out any major food groups or deprive yourself—you need a balance of all three macronutrients and that comes from a range of different food sources.

That being said, whether you choose to count macros to lose fat, gain muscle, fuel performance, or for a different reason, the sources and quality of your food choices are really key, explains Silverman. “I’ve seen ‘macro counters’ go all out, pounding donuts because it ‘fits their macros,’ but they certainly don’t feel as good or perform as well as they would had they opted for sweet potato or more nutrient-dense carb options,” she says.

The Downside to Counting Macros

With a macro diet, the goal isn’t to deprive yourself, but rather to fuel yourself properly in order to make your body more efficient. The downside is that counting macros can be time consuming and can sometimes lead to disordered eating. Not only do you have to know your ratios, but it also typically requires you to measure out your food, using a food scale.

So, if flexibility in your diet choices is something you need and enjoy—and the idea of weighing your food at every meal and snack is less than appealing—counting macros may not be the right option for you. Instead, just focus on a balance of all three macronutrients, with slightly more focus on those fuel-providing carbohydrates that’ll power your runs.

Also, monitoring, tracking, and weighing out everything you eat may create and/or perpetuate an unhealthy relationship with food. If you’re a very numbers-oriented person, and you find satisfaction in keeping tabs on your diet, then more power to you. But if you’ve suffered from disordered eating or suspect you might have an issue with it, counting macronutrients probably isn’t the healthiest habit for you.

You want to enjoy your food, not just count every bite that goes into your body. So do what works best for you.

The bottom line: Just like every other diet out there, counting your macros or the IIFYM diet are not silver bullets. Focusing on macronutrients can help your body function efficiently and might even help you meet certain goals, but remember that the quality of what you eat is most important.

As an athlete, your diet is only one part of the performance equation, so the best thing to do is find what works with your lifestyle and what you can sustain longterm. Remember that carbs, protein, and fat—all the macronutrients—are important to a healthy lifestyle. So it’s important to get a mix of all of them, focusing on whole foods to make it happen.

The post What to Know About Macronutrients appeared first on Runner's World.

As the popularity of plant-based eating continues to rise, protein sources from the plant kingdom have flooded the food market. From hemp to soy to rice, there are almost too many to keep track of for protein-hungry athletes.

There’s one source of vegan protein, however, that seems to have taken the lion’s share of popularity: pea protein. Sure enough, it’s making its way inside a ton of products including protein powders, dairy-free milks, ice cream and yogurt, cheese puffs, energy bars, crackers, and veggie burgers as companies look to ramp up protein numbers to meet consumer demand for the macronutrient.

If you’re curious about this pea protein benefits and why it’s showing up everywhere, we’ve put together everything you need to know. Read on to learn more about pea protein and if you should blend more of it in your diet for a performance and health edge.

What is pea protein, exactly?

A bag of frozen green peas contains a surprising amount of protein, but it is even higher in split yellow peas, which is the core ingredient most often used to make pea protein powder. A 1-cup serving of cooked split peas delivers about 16 grams of plant-based protein.

The dried peas are ground into flour after which it is further processed so the protein can be separated from the starches. Isolates go through an additional filtration step, creating a product with roughly 90 percent of protein by weight, meaning fewer carbs. Depending on the brand, a pea protein powder can have 15 to 25 grams of protein in a serving. Companies have worked out ways to make sure it has a fairly neutral flavour profile and less grittiness. That makes pea protein an attractive choice for companies that want to hike up the protein levels in their products without imparting an earthy or bitter flavour or greatly impacting texture. Protein shakes made from pea protein are no longer like drinking sludge.

What are the pros and cons of pea protein?

Yes, you can build bigger, stronger muscles with pea protein. A study published in the Journal of the International Society of Sports Nutrition showed a significantly great effect on muscle thickness in those who consumed pea protein vs. whey protein or a placebo. (There were no notable differences in strength and muscle size between the pea and whey groups.)

Another investigation discovered that people who consumed the same amount of whey or pea protein during a two-month high-intensity training program benefited equally concerning improvements in body composition, muscle thickness and strength, and overall performance.

According to Marni Sumbal, M.S., R.D., these outcomes make sense when you consider that tests show pea protein has high essential amino acid content as a percentage of its total protein. In contrast to non-essential amino acids that can be produced within the body, essential amino acids are the ones you must get from your diet daily. FYI, amino acids are the building blocks of muscle protein, cells and connective tissues.

“This includes significant amounts of leucine, an essential amino acid that plays a critical role in repairing and building lean body mass,” Sumbal tells Runner’s World.

A recent study in the American Journal of Clinical Nutrition discovered that pea protein isolate has a digestible indispensable amino acid score (DIAAS), a method of determining protein quality based on the number of amino acids that are absorbed by the body and contribute to protein needs, which is nearly as high as milk-derived casein protein. This means it can certainly help meet the amino acid requirements active athletes.

One concern is that it’s not quite a complete protein, since Sumbal says that it is low in the amino acids methionine and cysteine. But she stresses that assuming you eat a varied diet with other foods that provide these amino acids (such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds, and legumes), it is not necessary to consume complete proteins at each meal. Sumbal also points out that many protein powder brands will blend pea protein with other plant-based options, like brown rice, to create a complete protein with an optimal amino acid profile.

We still need to see what impact consuming pea protein could have on muscle repair, muscle-building, and performance metrics in endurance athletes, since most of the research out there has studied its impact on resistance training. But since runners typically have higher protein requirements than sedentary individuals, pea protein can help meet daily needs.

Just keep in mind that pea protein does not provide the levels of fibre, vitamins, minerals, and antioxidants that you would get from whole peas, according to Sumbal. However, pea protein powders you buy often do contain iron—up to 30 percent of the daily value of this important mineral for oxygen delivery in the body. It’s a form of iron that is less absorbable than that found in animal products, but Sumbal says this can be improved by consuming pea protein with vitamin C-rich foods, like berries, in a smoothie.

Sumbal does caution, however, that if you are getting a high amount of your protein from this source, it could be a tip-off that you are eating too many processed packaged foods that may also be high in added sugars, sodium, and unhealthy fats. “Despite the benefits of pea protein, it’s still recommended to prioritise whole foods in your diet.”

She also recommends checking your nutrition labels carefully, as you’ll want to choose a protein powder brand with the least amount of unnecessary fillers, added sugars, artificial sweeteners, or artificial flavours. Her recommendation is to use products that add ingredients like raw cacao, natural flavours, or dried fruit to enhance the flavour profile. “Ideally, the protein powder that works best for your body will taste good and will be easy to digest without discomfort such as gas and bloating.”

How can you incorporate pea protein into your diet?

If you’re going more plant-based and concerned about your protein intake to support training needs, you can look for the types of packaged foods you normally consume that are beefed up with pea protein. Pea-based milk can have up to 8 grams of protein per 1-cup serving (compared to 1 gram of protein in almond milk), while an energy bar made with pea protein can have more than 10 grams of protein. You can even try using brands of oatmeal that include pea protein to add a little more of this macro to your daybreak meal.

Pea protein powder, which is now available in most supplement aisles, is versatile enough that it can be used to boost protein numbers in more than your post-run smoothies. Stir it into oatmeal or yoghurt or use it to replace some of the flour in pancake and muffin recipes. Plain flavoured versions can also be blended into dips.

The bottom line

Pea protein powder is a high-quality protein that is an easy and effective way to boost your protein intake. Just remember that you should ideally consume protein-enriched packaged foods and protein powders as a small part of a whole-foods based balanced diet. Think of it as a little extra boost to your day.

The post The Benefits of Pea Protein for Runners appeared first on Runner's World.

1. Greek Yoghurt

The post What to Eat After a Run to Boost Recovery appeared first on Runner's World.

The promises are enthusiastic: better blood sugar control, improved heart and immune health, reduced cancer risk, and weight loss (if that’s your goal) to name a few.

So, you’re probably wondering what science has to say. Can ACV really go the distance in helping us stay healthy for longer? Here’s the truth on whether sour has the power.

What exactly is apple cider vinegar?

While vinegar can be gleaned from various starting materials including grapes and rice, apple cider vinegar is produced by pulverising apples into a slurry of juice and pulp that is then allowed to ferment in the presence of bacteria and yeast. This converts the fruit sugar largely into acetic acid (among other types) and produces various flavour compounds, which lends the vinegar its strong sour smell and sharp flavour.

What are the health benefits of apple cider vinegar?

Though singled out as a remedy for a laundry list of ailments, some purported health perks may hold true.

Foremost, the high levels of acetic acid in ACV may help with blood sugar control and improve certain blood lipids, according to a 2021 systematic review and meta-analysis in the Journal of the Academy of Nutrition and Dietetics. Acetic acid was also found to lower concentrations of blood triglycerides among those who were overweight or obese and in those with type 2 diabetes, which may promote better heart health. Additionally, another review study in the journal BMC Complementary Medicine and Therapies found enough evidence to suggest that apple cider vinegar used for longer than two months can improve blood sugar management and blood cholesterol levels.

An investigation in the European Journal of Clinical Nutrition found that when people consumed white bread with vinegar, there was a lower blood glucose and insulin response, as well as improved ratings of satiety, than when they consumed the same amount of bread without the vinegar. The higher the acetic acid content of the vinegar the greater the impact.

Though we often think of improved blood sugar control as something that’s only important for people with diabetes, Molly Kimball, R.D., registered dietitian with Ochsner Health in New Orleans, tells Runner’s World it’s beneficial for everyone, including runners. “Maintaining steady blood sugar levels—meaning avoiding the peaks and valleys—as much as possible is key for optimising energy, mood, and fending off cravings, to name a few.”

The slower release of blood sugar into the bloodstream with apple cider vinegar use and the subsequent rise in hunger-reducing hormones could result in feelings of fullness and, therefore, potential weight loss over time.

ACV can improve blood sugar numbers, which Kimball says are most likely to occur when it’s paired with carb-rich foods, because it reduces the activity of an enzyme that breaks down starch and increases the uptake of glucose into tissues—including skeletal muscle—by improving insulin sensitivity and blood flow.

But keep in mind that we don’t know what impact is on people without any impaired insulin sensitivity or blood sugar control, including healthy runners. And, noticeable blood sugar improvement may only occur when apple cider vinegar is added to meals containing high glycemic index foods and drinks like white bread, juice, potatoes, and white pasta.

Kimball adds that it’s also unclear how apple cider vinegar’s metabolic effects vary from any other kinds of vinegar. Though most of the research has been conducted on apple cider vinegar, the blood sugar benefits may not differ a great deal among different varieties of vinegar like balsamic and white wine, since they also contain acetic acid.

Since apple cider vinegar is a fermented food product, Kimball says it could, in theory, supply probiotics to improve our microbiome, which is the population of microbes in our digestive tract that appear to play a big role in overall health. After analysing blood and stool samples of healthy adult participants, Stanford School of Medicine researchers discovered that a 10-week diet high in fermented foods (6 servings daily) resulted in measurable improvements in microbiome diversity and decreases in markers of inflammation.

“However, because we’re typically consuming such small volumes, it doesn’t seem likely that apple cider vinegar would be a significant source of probiotics in our diet compared to other fermented foods,” says Kimball. “Instead, I would look at it as every bit helps.” To date, there are no studies specifically addressing apple cider vinegar’s impact on the microbiome.

It’s likely that apple cider vinegar contains small amounts of the various phytochemicals found in the apples it is produced from. These phytochemicals could give the vinegar some antioxidant activity to help reduce cell damage in the body that may offer protection from various conditions like cognitive decline.

“But, the amount of antioxidants you’d get from typical serving sizes of apple cider vinegar is likely much less than what you would get from whole apples and other fruits,” Kimball says. “I would not count on it to give us a significant impact in terms of antioxidant benefit.”

Here’s how to add apple cider vinegar to your diet

The easiest way to incorporate ACV into your diet is to use it in salad dressings. You can also toss it into cooked grains and use it in sauces and homemade condiments for some vinegary tang. Pickled vegetables can also be another source of acetic acid in your diet.

Some people will dilute the ACV in water and drink it before meals, which could improve post-meal blood sugar numbers. “I typically recommend diluting 30ml [of ACV] in about 120ml of water, herbal tea, or other types of no-sugar beverages,” Kimball says. However, she cautions that it’s essential to adequately dilute the vinegar—due to its acidic nature, it can damage the gastrointestinal tract and tooth enamel.

Ideally, you want to use an unfiltered apple cider vinegar that contains a cobweb-like floating substance referred to as the “mother” and has an amber colour with a cloudy appearance. Most commercial apple cider vinegar takes shortcuts from the longer fermentation process so it won’t have the same flavour nuances or probiotics.

You can also find apple cider vinegar in capsule and gummy form, but it’s not known if these are as helpful and there can be quality control issues.

The bottom line is…

Though the research holds some promise, especially related to blood sugar management when eating your higher carb meals, the quality of evidence surrounding the benefits of apple cider vinegar is not yet there and we don’t yet know if it is any better for you than other vinegar varieties. At the very least, it can make vegetables taste more exciting so you’ll want to eat more of them, which is certainly something to celebrate.

The post What Are the Health Benefits of Apple Cider Vinegar? appeared first on Runner's World.

Protein bars are a simple way to boost energy levels easily and effectively. Here are six benefits of the trusty protein bar.

1. A Pre- or Post-Workout Solution
   Like ordinary sources of protein, the amino acids found in protein bars help maintain your energy levels while you go through your routine. With an adequate protein intake, you can help prevent muscle fatigue, and help repair and regenerate muscle tissue after your workout.
2. A Continuous Supply of Energy
   A steady supply of energy from protein can help you feel more focused and alert during the working day. If you start flagging, a quick protein bar can give you an instant lift and help you maintain good energy levels for hours to come.

3. A Diet-Friendly Protein Boost
   Protein is vital for maintaining muscle mass and protein bars are a convenient and compact way to supplement your daily protein intake.
4. A Partner in Fitness Goals
   The regenerative properties of protein promote muscle growth, help you see results faster, and keep you motivated.
5. A Healthy, Satisfying Snack
   Protein helps you feel fuller for longer but still provides enough energy to get through the day.
6. An On-The-Go Option
   It’s easy to pop one in your pocket or handbag and use it as a stopgap when you’re short on time. Unlike other snacks, protein bars don’t feature a lot of the unhealthy fats and sugars that can rescind your health and nutritional goals.

Luckily protein bars are delicious as well as nutritious snacks, so pretty much the perfect supplement to a well-balanced diet.

Choose the perfect protein bar HERE

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Why do we need magnesium?

Magnesium is required for energy production, muscle recovery and bone development. It protects us from oxidative damage, which is increased as a result of the energy produced when we run. It also supports resistance to mental stress and acts as a smooth-muscle relaxant. Optimal magnesium levels can help reduce tiredness, maintain normal blood pressure and protect your DNA. Magnesium might also help reduce the accumulation of lactic acid during hard sessions.

How can I tell if I’m deficient?

Fatigue and muscle spasms or cramps are among the symptoms; but these can have many different

causes. Low magnesium levels over a long period can compromise your health in various ways and even lead to osteoporosis. Those typically

at risk are people with gastrointestinal diseases or type 2 diabetes, elderly people, and those who aren’t consuming optimal amounts in their diet.

How can I boost my levels?

Before you even think about supplements, try to increase the amount of magnesium-rich food

in your diet. The recommended daily intake for adults is between 300mg and 400mg per day. Include leafy greens in your diet – they are rich in magnesium. Add a

big handful of spinach to your post-run smoothie, or into a salad. Kale is also high in magnesium, while some nuts and seeds are heaving with the stuff.

Supplementing magnesium

While we might naturally turn to a pill, in some cases the digestive system can fail to absorb nutrients efficiently. Skin-absorbed supplements are well worth

considering; these are available in forms such as body butters, oils and flakes that you can add to your bath.

A post-run magnesium bath is a great way to help soothe both muscles and mind.

Here are my top three magnesium supplements:

• Lifematrix Magnesium Oil (Trans-Dermal Spray)/ R65, faithful-to-nature.co.za / A quick fix for magnesium absorption post-exercise.
• Sfera Advanced Magnesium Complex 60s / R195, takealot.com / Advanced magnesium complex containing two superior forms of magnesium for absorption.
• Better You Magnesium Flakes / R68 /dischem.co.za / A cost-effective bag of crystal magnesium flakes. Pour two cups into a bath and enjoy a mineral-rich soak

Magnesium Rich Foods

Fruit & veg:

• Kale 88mg per 100g
• Spinach 79mg per 100g
• Green peas 33mg per 100g
• Avocados 29mg per 100g

Nuts:

• Brazil 350mg per 100g
• Cashew 250mg per 100g
• Peanuts 160mg per 100g
• Walnuts 150mg per 100g

Seeds:

• Pumpkin seeds 590mg per 100g
• Sesame seeds 350mg per 100g:
• Sunflower seeds 325mg per 100g

Soya products:

• Soyabeans 280mg per 100g
• Tofu 60mg per 100g

Legumes

• Lentils 36mg per 100g

_______________________________________________________

Kim Pearson is a qualified nutritionist, with more than 12 years’ experience.

Web: kimpearson.com

Twitter & Instagram: @kimmypearson

The post The Miracle Mineral appeared first on Runner's World.

If you’re new to IF or need a quick refresher, “intermittent fasting is an eating plan based on times you allow yourself to consume food,” Natalie Allen, R.D., an instructor of biomedical sciences at Missouri State University, previously told Runner’s World.

You can drink water, coffee, certain teas (like green or herbal), and other unsweetened beverages during the windows of time you’re not eating.

Popular intermittent fasting periods include:

• 16:8, a 16-hour fast, which means you have an eight-hour eating window
• 5:2, where you eat normally for five days of the week and cut your calories to 25 percent of your normal intake on two nonconsecutive days of the week
• OMAD (one meal a day), where you fast just under 24 hours—from dinner to dinner, for example—two or three times per week

Here’s the catch, though: Simply skipping breakfast is not enough to qualify as time-restricted eating, like many people may think. It takes planning, individual experimentation, and awareness of effects to ensure IF is truly working for you.

Here are some ways you might be getting it wrong, along with better tactics if you’re looking to explore intermittent fasting.

1. You don’t have a goal

Similar to understanding why you run or your motivation for anything, IF requires an understanding of your purpose, according to Jason Fung, M.D., author of The Complete Guide to Fasting.

If you’re just trying IF to see if it changes anything for you, that’s fine. But it’s better to have at least a few goals, such as improved sleep quality, better digestion, more consistent energy throughout the day, or changes in body composition. That way, you can have a better sense of progress.

“If you don’t know your ‘why,’ it makes it harder to adjust your plan because you won’t have anything to measure,” Fung tells Runner’s World.

2. You’re not getting enough calories—or you’re getting too many

Time-restricted eating is exactly that: You’re restricting the timeframe for eating. While it can be used along with calorie reduction, it’s not meant to be a diet in itself, says Fung.

“If you’re cutting way back on calories with fasting, then it’s likely going to backfire,” he adds. That’s because restriction has a tendency to make you swing hard in the other direction, toward a binge. When that happens often enough, you may get stuck in a yo-yo pattern that has been shown to have significantly negative effects on your health, especially on cardiovascular function.

Another potential hazard is overeating, since you’re trying to smush all your calories into a shorter timeframe. This doesn’t mean you’re in a binge every day, but you may be eating more than you’d planned because you’re concerned about being hungry during your fasting window.

Fung suggests setting your calorie intake needs first—based on factors like your age, weight, and level of activity—and then making sure you meet those calorie needs within the timeframe you’ve chosen. Chat with a registered dietitian or other medical professional if you’re not sure how many calories you should fuel with each day.

3. You’re not playing around with your timeframe

One friend raves about eating only within an eight-hour timeframe daily, but another friend eats in a 12-hour timeframe but fasts for one entire day per week—a strategy known as 7:1—and yet another says 10-hour time blocks are the way to go.

Which are you supposed to choose? The expert advice is: All of them.

“It takes time to find out what works best for you, and that involves different approaches with the understanding that if you’re not seeing benefits, you likely need another strategy,” Luiza Petre, M.D., a cardiologist who practices intermittent fasting herself—as well as advises the strategy for patients—tells Runner’s World.

The easiest way to start is with the most common variation first, she suggested, which is an 8-hour block, followed by fasting time that includes sleep. For example, breakfast at 9 a.m. and dinner at 5 p.m. and then not eating again until the next morning.

“When you’re getting started, it’s much better to see this as a long-term strategy and experiment with different schedules, rather than think you need to stick to one specific schedule because that’s what worked for a friend or family member,” Petre says.

Fung suggests trying a variation for about a week or two to give your body time to adjust. After that, you’ll know better if you have to tweak your time block to be shorter or longer. You can also try out on all-day fasting variation—like 7:1 or 5:2—to see whether that makes a difference. Along the way, it helps to record potential effects, including digestion—yes, even “output” can change—sleep quality, energy levels, and mood.

4. You’re not changing what you eat

One of the benefits of IF is that a greater focus on timing can include a pivot away from unhealthy foods you may have fallen into eating mindlessly as a late-night snack, for example. But if you’re simply moving those not-so-healthy choices to earlier in the day, it’s likely that IF won’t be much of a health booster.

Here’s the bottom line

It’s possible that intermittent fasting is not for you, and that’s okay. At some point, if you’ve tried different variations and you’re still feeling hungry or sluggish, it might be time to ditch the effort and just focus on healthy eating in general, but that doesn’t mean it will be a total loss, Fung says.

“For many people, trying this leads to a greater understanding about the effects of what they’re eating,” he says. “Even if you decide time-restricted eating doesn’t work for you, that awareness tends to remain.”

The post Intermittent Fasting Mistakes You Might Be Making appeared first on Runner's World.

Microgreens have emerged as a much-loved garnish at restaurants and another piece of produce to pick up at your local grocery store. And not only do the dainty plants offer up visual appeal, but they are also full of punchy flavors and plenty of nutrition.

But are these itty-bitty leaves worth the splurge? Do runners need them to pack in more vegetables and pump up their nutrition for better health and performance? Or are microgreens just another over-hyped food fad that will do little more than leave a dent in your wallet?

We got to the bottom of whether microgreens should have a place on your grocery list and why they’re proof that sometimes less is more. Read on before you make your next sandwich or salad.

What are microgreens, exactly?

“Microgreens” is a marketing term for vegetables and herbs that haven’t yet matured—the middle ground between sprouts and baby greens. For example, these include foods such as radishes, kale, and broccoli that are a long way off from reaching mature status, but instead are at the germination stage where they have two unfurled seed leaves called cotyledons. (In contrast, sprouts are germinated seeds that have cracked open and have grown what looks like white tails.)

Microgreens are harvested above the soil line when the plant is no taller than about 5 centimetres, which takes one to three weeks from when the seeds are sown. Tiny as they are, these young plants deliver intense flavours, vibrant colours, and unique textures.

Radish and mustard microgreens add a fiery punch; arugula will wake up taste buds with a peppery kick; and pea shoots taste like the freshest sun-kissed peas.

How healthy are microgreens?

Nutritionally, microgreens prove that great things can come in small packages.

“Research suggests that younger leaves of plants can have higher levels of certain vitamins and antioxidants than more mature plants,” says Sharon Palmer, R.D.N., author of The Plant-Powered Diet.

Research from the U.S. Department of Agriculture found that ounce for ounce, microgreens like cilantro and amaranth can be more concentrated in important nutrients including vitamin C, beta-carotene, and vitamin K than their grown-up versions.

For example, the microgreen version of red cabbage could give you a bigger shot of vitamin C—a nutrient that is essential for heart health—than what you’d get from the shredded stuff you find in bagged slaw mixes. Little nutrition-packed sprigs of broccoli are rife with sulforaphane, a potent cancer-battling compound. (When you chomp on broccoli sprouts, you activate an enzyme called myrosinase that converts the compound glucoraphanin in the broccoli sprouts into sulforaphane.)

In addition, microgreens contain a notable amount of dietary fibre to help keep you feeling full and improve your microbiome.

Why do they hit above their weight nutritionally? “Since microgreens are harvested when the plants are not yet mature, they’re rich in the nutrients and antioxidants needed to grow into full-blown plants,” says Palmer.

Nutrient and antioxidants levels can vary greatly among microgreens—growing, harvesting, and handling conditions may have a considerable impact on nutrient content—so Palmers says it can be a good idea to include a few different varieties in your diet to get a bigger range of nutrition.

Are there any downsides to microgreens?

You should not trade in your fully-grown heads of broccoli for a shopping cart full of microgreens. For most people, it would be hard (and crazy expensive if you aren’t growing your own) to get all their vegetable nutrition from microgreens, since portion sizes tend to be on the smaller size and shelf life is on the shorter end.

“It’s best to use them to complement your diet, and you certainly don’t have to choose all of your veggies in this form,” says Palmer.

In other words, go ahead and stuff some kale microgreens into your mid-day turkey and cheese wrap, but still make use of the grown-up leaves for your dinner salad.

How can you add microgreens to your diet?

Results of a study in the Journal of Food Science suggest that many consumers are intrigued by the flavours and appearance of microgreens and would be willing to include them more often in their meals. Luckily, versatile sprouts can be eaten in a variety of ways. Palmer suggests trying them out in sandwiches, wraps, and salads.

“I love them in homemade sushi rolls and as a garnish on a veggie burger or grain bowl,” she adds.

They can also perk up tacos, grilled cheese, avocado toast, omelettes, and scrambled eggs as a fanciful garnish. And blend them into dips, pesto, and green smoothies.

Microgreens may carry fewer food safety concerns than sprouts because they are grown in an environment with less moisture, and, unlike sprouts, the roots of microgreens are left behind during harvesting. With that said, they still should be rinsed before eating to reduce the risk of contamination from bugs such as salmonella and E. coli.

Where can you buy microgreens?

Expanding past alfalfa, microgreens ranging from daikon radish to amaranth are becoming increasingly available at natural food stores, farmers’ markets, and even some supermarkets. Choose those with jumpy looking greens—a sign they were recently harvested and are at peak flavour and nutrition. They should also smell fresh with no pungent odour. Definitely avoid any that are slimy, which could be a sign of bacterial growth.

Compared to regular vegetables, they can be shockingly pricey based on weight. You can likely buy an entire cabbage for the same price as a small bunch of the top-dollar micro version. (They can be cheaper if purchased from a local supplier at a farmers’ market, though.)

However, you can easily grow a plantation of microgreens year-round in your very own kitchen that will put a much smaller hole in your wallet—it’s about the easiest gardening project around, no green thumb required. It’s a great family project, too, as there is some evidence that growing vegetables can help encourage children to eat more of them and enjoy a more varied diet.

For a half-inch garden, all you need are seeds, soil, and a few containers (plastic clamshells that house strawberries and baby spinach work perfectly).

The post What Are Microgreens? appeared first on Runner's World.

That said, fibre, which is a type of carbohydrate, is an incredibly important nutrient of which most people do not get enough. And that’s a problem.

A 2019 meta-analysis published in the The Lancet found that people with the highest fibre intakes had a 30 percent lower risk of death from heart disease, a 22 percent lower rate of stroke, and a 16 percent lower rate of type 2 diabetes and colorectal cancer compared to people who ate the least amount of fibre.

While the recommended daily intake for fibre is 25 grams per day for adults assigned female at birth and 38 grams per day for adults assigned male at birth, most people get less than 20 grams per day, Andrew Reynolds, Ph.D., one of the study’s coauthors, previously told Runner’s World.

“That’s mostly because we eat a Western processed diet of fast food, fried food, processed grains, and sugary sodas,” says Natalie Rizzo, M.S., R.D.

Without enough fibre, you can run the risk of constipation, irregular bowel movements, increased cholesterol and blood glucose levels, and even an increased risk of colorectal cancer, Rizzo says. For example, a study published in the American Journal of Clinical Nutrition found people who consume high amounts of fibre have a decreased risk of colorectal and colon cancers.

While there isn’t a blood test to measure your fibre levels, like there is for vitamin D, these are signs that indicate you might not be getting enough, and how you can change that.

1. You’re constipated or bloated

Constipation looks a little different on everyone. According to the U.S. National Library of Medicine, you might have three or fewer bowel movements per week. Rizzo points out that even if you don’t go every day, your schedule, so to speak, should be regular.

If you’re constipated, it will also be very difficult to poop, and that poop may be physically hard and dry.

Not consuming enough fibre (or in some cases, eating too much fibre) might also lead to bloating, says sports dietitian Lindsey Cortes, M.S., R.D., C.S.S.D. She emphasises the importance of addressing fibre intake before testing for food sensitivities if you experience these symptoms.

2. You have haemorrhoids

Related to constipation is the development of haemorrhoids, or swollen veins in your anus and lower rectum. They can be a sign of a low-fibre diet and can occur as a result of straining or pushing while trying to poop, explains Cara Harbstreet, M.S., R.D.

A diet high in fibre helps soften poop and reduces the time it spends in the colon, which helps it pass more easily.

3. You’re always hungry

Fibre, like protein, is incredibly important to keeping you feeling full, according to Rizzo.“It promotes satiety after a meal,” she says.

That’s because it moves slowly through the digestive tract, Harbstreet explains.

4. Your cholesterol or blood glucose levels are elevated

While you can’t test for a fibre deficiency or inadequacy, Rizzo explains, there are other red flags that may point to a problem. Because fibre, particularly beta-glucan (a type of fibre), plays such a key role in decreasing cholesterol levels—which can affect heart health—if your numbers are elevated, it’s worth discussing your diet with your healthcare professional, Rizzo says.

A 2019 review published in Nutrients points out that more than a few studies have found that dietary fibre has a “protective effect” when it comes to heart health.

Fibre also regulates our blood glucose levels, or our blood sugar.

“White bread spikes blood sugar more than whole wheat bread because whole wheat has more fibre” Rizzo says. “If you have a low-fibre diet over the long term you can develop insulin resistance, and that’s the first step to type 2 diabetes.”

How to get more fibre in your diet

Fibre is found in a wide variety of foods, most notably fruits and vegetables, Rizzo says.

“Any fruit or vegetable you want to eat will have a good serving of fibre in it,” she says, noting that if you peel the skin from an apple or a potato, for example, you’ll lose most of the nutrient.

“Most people don’t get enough fibre because they don’t eat enough fruits and vegetables,” Rizzo says.

Other foods that are high in fibre include whole grains—brown rice and pasta, for example—oats, farro, legumes, beans, soy, tofu, tempeh, and nuts and seeds.

Here’s the fibre content breakdown of five common foods:

• 1 medium-size apple, skin on: about 4 grams of fibre
• 1 cup of cooked brown rice: about 3.5 grams of fibre
• 1 cup of cooked oatmeal: 4 grams of fibre
• 1 avocado: 14 grams of fibre
• 1 cup of beans or lentils: anywhere from 2-16 grams of fibre

How to balance fiber intake and running

So yes, fibre’s number-one job is to, well, help you go number two. And understandably, that can scare runners who need to move for hours at a time. But, Rizzo says, you can get enough fibre without running to the bathroom mid-workout. It’s all about timing—and trial and error.

“Everyone is a little different,” Rizzo says. “Some people can eat a huge bowl of oatmeal before a race and they’re fine. Other people might get an upset stomach from that oatmeal.”

She recommends practicing prerun fueling to determine what your body can tolerate. If you know that a fibre-rich meal before a run can cause stomach troubles, Rizzo says, limit that fibre and eat those fruits and veggies after your workout.

“Try a slice of white bread instead of whole wheat an hour or two before a run, or avoid having a salad for lunch if you’re an afternoon runner,” she says.

Your best bet is to plan out your meals and snacks to make sure you’re getting the fibre you need without upsetting your stomach.

For an afternoon workout, one way to do that, Harbstreet says, is to prioritise a high-fibre breakfast, a piece of fruit with the skin for a snack, a low-fibre lunch and pre-workout snack, and a high-fibre dinner. This, she says, takes into account that it takes about two to four hours for digestion.

The short answer is probably not, Rizzo says. There are easy dietary changes you can make to up that fibre intake before turning to a supplement like Metamucil. (Plus, eating whole foods helps you consume other important nutrients, including iron, calcium, and potassium.

“If there’s a reason why you’re potentially not getting enough fibre or are more prone to constipation due to certain medications, a fibre supplement might help you stay regular,” Rizzo says.

In general, Harbstreet recommends that athletes first assess their diet before adding any sort of supplement.

“While a target supplement like Metamucil is perfectly safe to use as directed, it may not be necessary if there are opportunities to introduce more fibre-rich foods,” she says. “As training intensifies and energy needs go up, your increased food intake is another opportunity to meet the recommended fibre intake without resorting to a supplement.”

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But not everyone gets excited about gnawing on raw kale. Luckily, research shows that steaming your vegetables produces favourable results for flavour and texture, which, in the end, could help you to eat more of them.

“Steaming softens vegetables, making chewing easier, and can make some vegetables easier to digest—like broccoli and cabbage,” registered dietitian and chef Michelle Dudash, R.D.N., tells Runner’s World. “Steaming vegetables adds moisture, too, making the vegetables juicier.”

Here’s why you should consider steaming your veggies, plus how to make them tasty without breaking a sweat.

What are the nutritional benefits of steaming?

Steaming is a healthy way to prepare food, according to Dudash.

“While boiling involves submerging the vegetables completely underwater, therefore causing some nutrients—like vitamin C and B vitamins, as well as antioxidants—to leach out into the water, steaming helps retain more of these nutrients,” says Dudash. (FYI: Vitamin C is good for your immune system and aids in the production of collagen, which renews and repairs connective tissues; B vitamins help keep you energised and help your body produce red blood cells, which carry oxygen to your muscles; and antioxidants reduce inflammation in your body and combat oxidative stress—a harmful chemical process.)

In other words, steaming keeps food separate from the hot water, which keeps all those valuable nutrients inside the veggies instead of in the cooking liquid. In fact, researchers found that, on average, boiling reduced vegetables’ levels of polyphenol antioxidants by 38 percent—mainly because they are leached into the water. (On the flip side, steaming increased polyphenol content by 52 percent in this study.)

However, when making a soup or stew, this might be less of an issue, as the liquid is eaten as part of the dish. Harsher cooking methods—like grilling, sautéing, and roasting—may break down vegetables’ tissues, laying waste to some, but not all, of their nutrients and antioxidants.

A study published in the Journal of the Science of Food and Agriculture found that steaming does a better job at preserving phenols and glucosinolates—disease-fighting antioxidant compounds found in foods such as kale, broccoli, and Brussels sprouts—than other cooking methods like boiling. A separate study published in the journal Food and Chemical Toxicology saw similar results. Steaming also appears to be a way to help preserve the anti-inflammatory powers of leafy greens compared to frying them.

In fact, steaming can make certain aspects of eating vegetables healthier for you. For instance, a report in the European Journal of Nutrition discovered that we can absorb more beta-carotene (good for a strong immune system and eye health) from cooked carrots than raw ones. Science suggests that getting more beta-carotene in our diets can improve brain functioning as we age.

This separate study in the Journal of Agriculture and Food Chemistry also tosses shade at the idea raw vegetables are better for us by finding that water-cooking methods like steaming can boost the antioxidant power of carrots, broccoli, and zucchini.

Of course, all this doesn’t mean that eating boiled or roasted vegetables isn’t helpful—they just might have a lower nutritional score than the steamed stuff.

Which veggies are best for steaming?

Nearly any vegetable from green beans to butternut squash to Brussels sprouts can be steamed with good results. Items like broccoli and cauliflower can turn soggy when simmered, so steaming is an excellent cooking method for them. “Steaming helps retain a nice bright colour, too,” adds Dudash.

Harder veggies like potatoes, beets, and carrots will take the most time, but cutting them smaller will quicken the cooking time.

Furthermore, you can steam vegetables first before cooking them using another method second. For example, steaming potatoes until slightly tender before roasting them will shorten their cooking time tremendously but still give you that oven-crisp texture.

What other foods can I steam?

One of the best ways to cook vegetables is to steam them, but this cooking technique can be used for other types of food as well, such as fish and chicken. Unlike grilling and roasting, meats won’t dry out if you happen to cook them too long. Choose quicker-cooking proteins, such as scallops, shrimp, fish fillets, and boneless poultry—including chicken breast— instead of tougher cuts or bone-in meats. You can also steam eggs instead of hard-boiling them. which results in more creamy yolks and shells that will effortlessly slide off the just-set whites. Steam whole eggs for 12 minutes and then immediately transfer eggs to a bowl filled with ice water. Let rest for 20 minutes before peeling.

Here’s how to steam properly

Steaming is a simple method of cooking using just liquid and heat. Liquid that is heated to the boiling point—past 212° F—turns to vapor (steam), which then circulates around the food, transferring energy and heat to the food in your steamer basket. Luckily, steaming is a straightforward cooking method that needs little equipment and even less skill in the kitchen.

Step 1: Fill a large pot about one-third full with water and insert a steamer basket. The water should come up to just below the basket—if the water comes above the basket, pour some out since your goal is steam the veggies and not boil them. Dudash says aromatics such as herbs, citrus peel, garlic, and/or ginger can be placed in the steaming water to add slight flavour. “You can also steam with broth instead of water—that will also boost flavour,” she adds. Instead of a steamer basket, you can use a bamboo steamer placed on top of your pot or use a plug-in steamer. Alternatively, you can crunch up a few big balls of aluminium foil, place them on the bottom of the pot, and place a heat-proof plate on top.

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Protein also does more than make your muscles. Regarded as one of the building blocks of life, protein makes everything. Each and every cell contains the essential amino acids that make up this macronutrient. You need it for muscle repair, immune system function, healthy blood, strong bones, and more.

According to the Dietary Reference Intake report, sedentary adults should get 0.8 grams of protein per kilogram of body weight daily.

“But that number is not based on an active person—certainly not a runner,” says sports nutritionist Leslie Bonci, M.P.H. “The ideal range for runners can be twice that amount.”

Indeed, the American College of Sports Medicine recommends 1.2 to 2.0 grams of protein per kilogram of body weight a day for athletes, depending on training, with the protein spaced throughout the day and after workouts. Research shows that regularly getting about 1.6 grams per kilogram per day “promotes favourable muscle adaptations to exercise training.” That works out to be about 110 grams per day for a 68 kg athlete.

Though most people aren’t protein deficient, runners can run the risk of dipping into the danger zone, Bonci says.

“If you’re barely getting the general recommended amount, you’re going to be falling short of what active people need,” she says. And when you do, your performance and general health takes a hit.

Runners who follow a strictly plant-based diet in particular may find themselves running low, Bonci says, especially if they’re avoiding soy and gluten—both sources of non-animal protein. Additionally, plant-based foods don’t always contain the same amount of protein as the foods they’re substituting. A 170g container of milk-based yogurt can contain 17 grams of protein, while a similar serving of almond or coconut-based yogurt contains just one gram—or none. So it’s important to read your labels.

Unlike cars that are equipped with dashboard lights to let us know when our essentials are running low, we humans are left to our own devices. Here are six symptoms of low protein to look out for, plus what you can do to boost your intake.

1. You keep getting injured

When you eat protein, your muscles take the amino acids and use them to rebuild and repair. Without enough protein, they’re left vulnerable to injuries like tears, Bonci says.

Research shows that low protein intake is also a risk factor for bone injuries, such as stress fractures. One study on female distance runners shows that increased calcium, vitamin D, and protein is linked to increased bone mineral density and protection from stress fractures, and that protein may improve calcium absorption for stronger bones. A 2018 research review found that exceeding the minimum daily recommendation is associated with less bone loss, stronger bones, and lower risk of hip fracture even in adults with osteoporosis.

2. Your muscles have gone MIA

Your body needs protein to live, and if you don’t give it adequate amounts, it will break down your muscles to get it. “If you’re seeing body composition changes where you’re losing muscle, but hanging onto fat, that’s a sign you’re not getting enough protein,” Bonci says.

3. You cannot revive your dead legs

When your legs simply will not come around, it’s a sign that you’re not recovering properly. Protein—especially within an hour of a hard run or workout—is a big part of that picture, says Stacy Sims, Ph.D., senior research associate at Auckland University of Technology in Auckland, New Zealand.

“Protein helps you recover better and avoid dead legs—especially when you consume it in that window because it stops your exercise-induced catabolic [muscle breakdown] response; it facilitates muscle repair, and it helps to restore your body’s glycogen stores, since protein enhances your body’s ability to replace glycogen.” she says.

4. You seem more susceptible to getting sick

Amino acids are the building blocks of antibodies, which help you fight off infections, such as the upper respiratory infections (URTIs) that commonly follow hard training blocks and races like marathons.

“Not hitting your protein needs makes you more prone to these upper respiratory infections,” Sims says.

Research on cyclists shows that doubling protein from 1.5 grams per kilogram to 3 grams per kilogram during a high-intensity training week was was associated with fewer symptoms of URTIs. The researchers concluded that a high protein diet might reduce the incidence of URTIs in athletes by preventing training-induced impairments to the immune system.

5. You feel tired and weak

It’s well known that iron is essential for haemoglobin and healthy red blood cells, which carry oxygen to your hard working muscles. But you may not realise that protein is part of that picture, Bonci says. “Protein is part of haemoglobin, which is in your red blood cells and carries oxygen. You need protein as well as iron.”

6. You’re hungry all the time

“One of the things people notice when they’re not getting enough protein to support their training is that they’re hungry all the time,” Bonci says. “Protein is critical for satiety. Without enough, you’ll just keep piling food on your plate without feeling satisfied.” Research shows that protein, even more so than fat, is the most effective macronutrient for providing satiety.

How to get more protein in your diet

Your body can only process so much protein at one time, so it’s important to spread it throughout the day. Your system is especially primed to process it after exercise, so post-run or post-workout is a great time to prioritise protein for recovery.

“Aim for 20 to 30 grams at each meal,” Bonci says. “You want to be getting some protein in at least every four or five hours.” Older athletes, especially women who are in the menopause transition, need to aim for the higher ends of the recommended protein ranges.

“As oestrogen drops, it’s harder for women to build and maintain muscle and they need more protein,” says Sims, who recommends aiming for 30 grams at each meal and 15 to 20 grams in your snacks, which is in line with research on maintaining muscle with age in general.

Protein comes in two varieties, complete and incomplete. Complete protein sources are those that contain all nine amino acids. You can find complete proteins in:

• Meat
• Poultry
• Fish
• Eggs
• Most dairy products
• Soybean foods like edamame and tofu

Plant sources are usually incomplete sources, meaning they’re missing some amino acids:

• Nuts and seeds
• Beans and other legumes like peas
• Whole grains (with the exception of quinoa)
• Vegetables

The foods we naturally eat in concert, such as beans and rice and peanut butter on bread work together to make a complete protein. There’s no need to stress about combining foods to make a complete protein at every meal.

“As long as you eat all the amino acids you need within a day, you’ll get the complete protein you need,” Bonci says.

If you’re having trouble hitting the mark, or you don’t feel like eating a plate of beans after a long run, especially during heavy training weeks, protein powders can help.

Mixing a scoop of protein powder into a nut butter on a slice of bread can be an easy way to replenish that won’t weigh you down. Or go with a shake or smoothie that helps hydrate you as well, she says. “Protein powder in a smoothie provides protein along with carbs and liquids, which is everything you need for replenishment after a long run.”

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Eating a diet rich in foods containing vitamin K can provide a significant protective effect when it comes to heart health, according to new research.

Researchers looked at dietary data from more than 50,000 people taking part in a decades-long study in Denmark. They found that those who ate more foods high in vitamin K had a 21 percent lower risk of developing atherosclerotic cardiovascular disease than those who ate the lowest amounts.

The effect was highest among those who consumed green leafy vegetables and vegetable oils, which have a form of the vitamin called K1, according to lead author Nicola Bondonno, Ph.D., a research fellow at the Institute for Nutrition Research, at Edith Cowan University in Australia. But, she told Runner’s World, there was also lower risk among those who ate foods high in a form called K2, found in animal products and fermented foods.

Although it’s possible to get a boost of vitamin K through taking supplements—much as you can isolate other vitamins or minerals in the same way—previous studies on supplements in general cast doubt on whether this is the best route.

For example, a 2019 research review looked at both observational studies and randomised trials on multivitamins, antioxidants, folic acid, vitamin E, folic acid, and beta-carotene, which have all shown promise for cardiovascular health. But researchers found little evidence that any of them aided in prevention or treatment of cardiovascular disease.

Getting these compounds through food, however, is a very different story. That’s because dietary sources not only have a range of vitamins, they also tend to have fibre, antioxidants, and healthy fats, which all work together to improve your heart function, according to Robert Greenfield, M.D., cardiologist and lipidologist at MemorialCare Heart & Vascular Institute at Orange Coast Medical Center in Fountain Valley, California.

For instance, foods high in vitamin K—such as dark leafy greens, broccoli, Brussels sprouts, and avocados—are also abundant in other vitamins and minerals that benefit the heart, Greenfield told Runner’s World. Those include iron, magnesium, and zinc. Meats and dairy high in vitamin K—such as beef liver, chicken, and hard cheeses—also provide protein and healthy fats. Greenfield added that vitamin K is fat soluble, which means you need a bit of fat for proper absorption, so dietary options may be an advantage there as well.

One more benefit to getting vitamin K in your diet: It doesn’t take much effort to see benefits. In the recent study, those who had more of the vitamin didn’t see greater benefits, said Bondonno. So, adding options like chard or spinach to a meal every day is likely enough of a heart booster, she said.

“The multitude of bioactive compounds in vitamin K-rich vegetables can protect you against other chronic diseases in many different ways,” she said. “And the takeaway is that they help protect against cardiovascular disease as well.”

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As it turns out, studies have revealed that people who eat plenty of antioxidant-rich foods have reduced risk for disease, increased life expectancy, and potentially faster kilometre splits. Antioxidants can give your body the extra help it needs to step into each new workout more refreshed and recovered.

We chatted with two experts to learn more about what research is currently saying about antioxidants for runners, as well as some tips on consuming more of them.

What are antioxidants?

Antioxidants are molecules that can help your body fight free radicals, which are unstable atoms that can damage cells and cause health issues. While training, it’s very likely that your body is experiencing surges of inflammation, immune dysfunction, and oxidative stress—a condition in which the production of free radicals exceeds your body’s ability to handle them and prevent the damage. Your body has systems in place to reduce inflammation and oxidative stress within a certain range, but prolonged endurance exercise commonly places your body beyond that range. Fortunately, antioxidant-rich foods can give your body the extra help it needs to combat that stress.

David Nieman, Dr.PH., FACSM, director of the Human Performance Lab at the North Carolina Research Campus and finisher of 58 marathons and ultramarathons, tells Runner’s World that while antioxidants are not “magic bullets,” they are an excellent factor to offset the stress that comes with running.

“It takes the edge off of oxidative stress, inflammation, and immune dysfunction, it improves viral defence, and reduces the number of days of illness,” Nieman says. “It is one important strategy to just keep your health up at all times so that you can perform as a runner.”

An important note to make around antioxidants is that they are not only good for you in general, but they can also enhance your performance while you run due to their ability to protect your cell membranes from oxidative stress in the first place—meaning the better protection you provide to your muscles on the run, the better your muscles will feel.

What foods are rich in antioxidants?

Research shows that consuming five to nine pieces of fruits and vegetables per day (the upper quartile for the population) can provide the best benefits. Eating a wide variety of fruits and vegetables is important, but keeping options rich in polyphenols are especially important for runners. (Polyphenols are a sub-group of phytochemicals and are essentially very good antioxidants.) Polyphenols are found in a variety of plant foods and are especially rich in in berries, cherries, dark chocolate, green tea, and even coffee.

Typically, runners train with some form of carbohydrate, whether that is in the form of gels or sports drinks. However, fruits can offer carbohydrates as well as antioxidants, which is an excellent combination for fueling your run, protecting your body, and getting a head start on recovering for your next run. Given their added health benefits, fruits (or products containing fruit extracts) may very well emerge as the optimal fuel source when compared to the more traditional sports carbohydrate options due to their added perk of containing antioxidants.

“We have a lot of data now showing that just having some fruit with water is great—better than a sports drink and much healthier in the long run,” Nieman says.

Ideally, before and during training, consider fruit-based options that have a lower fibre content to avoid gastrointestinal (GI) distress. For example, bananas have many metabolites that exert anti-inflammatory effects. Similarly, dates, diluted fruit juices, and even sweetened tea offer the same carbohydrate plus antioxidant benefits. While incorporating fruit into your on-the-run fuelling plan can have many benefits, you must combine them with the fluids and electrolytes that you need for hydration, and most importantly, practice in training.

Here’s how to incorporate more antioxidants into your diet

Adding more antioxidants into your diet likely has more training benefits than any supplement or performance-enhancing fad on the market. However, recognising the benefits versus actually incorporating them into your diet may be the larger challenge. For that reason, Namrita Brooke, Ph.D., R.D.N., a sports dietitian and avid runner, offers several tips to make hitting your five to nine pieces of fruits and vegetables per day more achievable and practical for the busy runner.

• Have plenty of washed fresh fruits and vegetables around for snacking and for adding to a meal (such as apples, pears, peaches, cherries, carrots, snap peas, cucumber, tomatoes), and don’t be afraid to use a variety of frozen fruits in smoothies and grain bowls.
• Frozen vegetables sautéed or steamed make healthy, quick sides for your meals.
• Adding in a variety of fresh or frozen fruits and vegetables (such as leafy greens, zucchini, cucumber, carrots, and frozen cauliflower) to your smoothies can increase the nutritional value of them at any time of day.

It’s important to remember that the phytochemicals in fruits and vegetables are just one benefit that these nutrition powerhouses bring to the table.

“Between the antioxidant properties and micronutrients, such as vitamin C, vitamin A, and vitamin K, as well as the fibre that they provide, fruits and vegetables make an excellent source of carbohydrate for a runner,” Brooke says.

An excellent starting place is to think about how you can add a little more colour to your daily meals. Around training alone, you may see excellent results from simply adding a banana to your pre-run toast, replacing one of your long run gels with a few dates, and adding frozen mixed berries to your post-run smoothie. If you’re willing to think ahead and try new things, the options are endless and could potentially come with an always-welcome boost to your running.

The post Can Berries Make You Run Better? appeared first on Runner's World.

In short, the goal with pre-race nutrition is to optimise fuel stores while avoiding gastrointestinal distress. You optimise fuel stores by carb loading in the days prior to race day and by having a carb-rich breakfast the morning of the race. You should take the time to determine the volume of carbs your body needs, as well as what that looks like—meaning, make a nutrition plan based on your preferences, gut feedback, and available options.

Avoid becoming a mid-race bonker or a kilomtre 4 bathroom-stopper, and take the time to develop and practice a smart and effective fuelling plan using the following tips.

Understand your individual carbohydrate needs

The goal with carb loading is to optimise muscle glycogen stores (stored carbohydrates) to fill your body’s natural energy bucket to the brim for it to pull from on race day. While races less than 90 minutes do not require carb loading, longer events—like the marathon—do.

The Mayo Clinic currently recommends that you consume 8 to 12 grams per kilogram of body weight of carbohydrate per day in the two to three days prior to their event, while resting or significantly dialling back their training.

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