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.”

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While runners do tend to be much healthier than the general population, with lower rates of diabetes and heart disease, that’s largely due to a healthy diet rather than running regularly, says Dr Sara Mahoney, chair of the department of Exercise Science at Bellarmine University. In general, because runners run, they take care of their bodies by also eating well and resting.

But not all of them. Some of them — and we all know one — subsist on doughnuts and burgers. In the short term, running can mitigate the negative health effects of that lifestyle. But over decades, exercise loses its protective abilities.

As a runner, I just felt that if the furnace was hot enough, it would burn whatever you put in.

Longtime Boston Marathon director Dave McGillivray, 63, learned this the hard way. McGillivray, who’s run the Boston course every year since 1973, logged 145 to 190 kilometres  a week in his heyday, and every year on his birthday he runs his age in miles.

Four years ago, however, McGillivray began feeling short of breath at the start of workouts. An angiogram revealed he had severe coronary artery disease. “Wait a minute,” McGillivray said. “I’ve been running all my life. I’ve done eight Ironman Triathlons and 140 marathons. I’ve run across the United States. How can I have blocked arteries?”

McGillivray has a family history of chronic cardiac illness, and he had also been eating like a teenager for most of his life. “As a runner, I just felt that if the furnace was hot enough, it would burn whatever you put in,” he says. “So I would eat anything and everything I wanted.”

That attitude is not uncommon among runners. Half of the Runner’s World Twitter followers who responded to a poll said they eat whatever they want because they run and don’t gain weight. Those numbers align with a recent survey of recreational ultrarunners, which found that 62 percent do not follow the American College of Sports Medicine’s recommendations for nutrition, despite being aware of them.

But just because the number on the scale seems healthy doesn’t mean your diet isn’t doing damage on the inside. “Time and time again, I meet runners in their 50s and 60s, who think they’ve done pretty much everything right in their life from a health perspective, who end up with heart disease. When I talk to them about their diets, they are often quite shocking,” says McGillivray’s physician, Dr Aaron Baggish, director of the Cardiovascular Performance Program at Massachusetts General Hospital Heart Center and associate professor of medicine at Harvard Medical School.

While diet is one of the most important components of health among athletes, it is also one of the least understood, due to lack of clinical trials, says Baggish. Still, he points to overindulgence in simple sugars as “the single most common dietary transgression among any endurance athletes, but specifically runners.” He’s calling out white bread, white pasta, white rice, and refined sugars.

“Eat large portions of these, and the body turns them into bad molecules, bad types of fat, bad oxidative sugar species — things that do a lot of damage to the heart vessels,” Baggish explains.

Still, runners often hear mixed messages about how exercise — particularly high-intensity sessions — can erase the ills of a junk-food habit. A recent study by Dr. Christian Duval, a researcher in the department of Exercise Science at the Université du Québec à Montréal, provides the case in point: Duval fed a small group of men between the ages of 18 and 30 breakfast sandwiches, burgers, fries, dessert and soft drinks for every meal of the day for two weeks.

The subjects ate nary a vegetable, and they were consuming “an enormous amount of saturated fat, a very large amount of sugar, which is even worse than fat, and chemicals found in processed food,” says Duval. But thanks to an additional prescription of interval training, Duval’s subjects didn’t gain weight. What’s more, when he tested their blood for fat buildup and inflammatory processes — main drivers of heart disease, cancer, and other chronic diseases — it didn’t seem like the diet had any effect.

But this study, which was widely reported, was over the course of weeks, not years. The damage from a bad diet can take far longer to register. Take atherosclerosis, a disease that Baggish says festers over many years. “It’s a process that starts when we’re young, and it gradually accelerates over time. People don’t feel symptoms until the disease is already quite pronounced and progressed.”

Bottom line: You can’t outrun bad eating habits. As Baggish puts it, “Even if you exercise like a fiend, if you do other things that are unhealthy, the poor diet choices will catch up with you.”

The post Can You Outrun a Bad Diet? Experts Share Their Nutrition Advice for Runners 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.

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.

Some research suggests that certain adaptogens may improve tolerance to high endurance exercise, while others could potentially manage post-exercise stress and inflammation. That said, should you jump on the adaptogen bandwagon, or is this another wellness trend that will eventually fall by the wayside?

To figure out whether or not you should invest in this new trend, we consulted with two experts: Ginger Hultin M.S., R.D.N., owner of ChampagneNutrition and author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook, and Vicki Shanta Retelny, R.D.N., registered dietitian nutritionist.

What Is an Adaptogen?

Adaptogens are sometimes referred to as “super herbs” that adapt to your body’s needs and help fight against stress. For example, adaptogens may give you energy if you’re tired or calm you down if you’re restless. The proposed benefits are truly marvellous if they work, but also incredibly difficult to study since every person’s stressors vary greatly.

Types of adaptogens go beyond herbs (like holy basil and ginseng) to include other plants and mushrooms, such as ashwagandha, rhodiola, ginseng, astragalus, cordyceps, and schisandra. Each one has a slightly different health claim, but they all propose to ease stress. You’ll also find these adaptogens in different forms, such as powders, teas, tinctures combined with water, and pills. One of the most popular uses for adaptogens has become a coffee add-on. As a matter of fact, you can now buy powdered mushrooms mixed with coffee to make at home. Mushroom coffee claims to increase focus and productivity, but it’s mostly beneficial to those sensitive to caffeine, as it has half the amount found in a black cup of coffee.

Although the list of proposed benefits is long, there are downsides to adaptogens, like the fact that they aren’t regulated by the FDA and most of the scientific research is on human cells or animals.

Are Adaptogens Beneficial for Runners?

Retelny says that adaptogens may be beneficial for a runner’s energy, stamina, and strength—and there’s some research to support this. Although the human trials on adaptogens are lacking, there are a few small studies that show they may be promising for runners. In one small intervention study, 14 trained male athletes supplemented with the herb Rhodiola rosea for four weeks and underwent a cardio-pulmonary exhaustion test and gave blood samples to evaluate their antioxidant status and other biochemical markers. The researchers found that Rhodiola rosea intake reduced plasma free fatty acids and blood lactate levels, leading the researchers to conclude that Rhodiola rosea may reduce muscle damage after a tough exercise session.

Another small study with 18 endurance athletes observed the effects of a one-time oral dose of 3 milligrams per kilogram of body weight of Rhodiola rosea versus a placebo on performance, perceived exertion, mood, and cognitive function. The results showed that Rhodiola rosea ingestion significantly decreased heart rate during the warmup, and it increased the speed of the six-mile time trial on a bike. Athletes also claimed a lower rate of perceived exertion after consuming the Rhodiola rosea.

Although these studies are promising, it’s important to note the very small sample sizes and the lack of evidence on other types of adaptogens. Yet, Hultin notes that running— especially long distances—can cause stress on the body and adaptogens may be part of a self-care plan. That said, adaptogens alone won’t make you feel 100-percent different or better. Eating a well-balanced diet, taking time to recover from workouts, getting plenty of sleep, and reducing emotional stress are arguably even more important for self-care.

Should You Add Adaptogens to Your Diet?

Like almost any trend in the wellness world, adaptogens are not a cure-all or a silver bullet. You can’t undo a bad diet or override the effects of excessive stress by adding mushrooms or herbs to your coffee or water. Not to mention that eating plain old plants is a cheaper and easier way to get good-for-you vitamins, minerals, and antioxidants.

“Including more mushrooms or drinking herbal teas could be a supportive habit for runners because they may contribute to an anti-inflammatory diet and lifestyle,” adds Hultin.

Adaptogens may help mitigate the wear and tear that comes from running, but there’s no concrete evidence to suggest they are any more beneficial than a good diet and plenty of rest. And, keep in mind that adaptogens are supplements that aren’t regulated by the FDA, so seek out reputable brands that have undergone third-party testing to ensure you’re getting what you pay for.

“As with all supplements, be sure adaptogens are verified by a credible source,” adds Retelny.

If you decide you want to give adaptogens a try, Hultin recommends consulting a medical provider who specialises in herbs to ensure they won’t interact with any of your current medications.

Just keep in mind that the research on adaptogens is limited. If you want to get faster or recover from workouts quicker, your best bet is good old reliable nutrition, training, and sleep.

The post What Is an Adaptogen, and Can It Help Your Performance? appeared first on Runner's World.

According to the Centers for Disease Control and Prevention, a BMI under 18.5 is underweight; between 18.5 and 24.99 is considered normal; 25 to 29.9 is overweight; and 30 and above is considered obese.

The BMI is so revered as a standard that back in 2016, the US Equal Employment Opportunity Commission proposed that people with higher BMIs should also have to shell out more for insurance premiums since being overweight or obese can increase your risk for diabetes and heart disease, and is considered unhealthy.

That’s a move researchers from UCLA have condemned as not just unfair, but downright incorrect, in a paper published in 2016 in the International Journal of Obesity.

In the study, the researchers pulled data from 40,420 people in the most recent National Health and Nutrition Examination Survey and analysed the link between BMI and key health markers including blood pressure, glucose, insulin resistance, and cholesterol, and triglyceride levels.

The results revealed that there was no strong connection between BMI and overall health. Researchers found that nearly half of overweight men and women and 29 per cent of obese people were otherwise totally healthy. On the flip side, more than 30 percent of those with normal BMIs were actually unhealthy according to those markers.

There are tens of millions of people who are overweight and obese and are perfectly healthy…

There are tens of millions of people who are overweight and obese and are perfectly healthy,” study author A. Janet Tomiyama, PhD, associate professor of psychology at UCLA, told Runner’s World. “Right now, we have this laser focus on weight and a flawed measure like BMI, when we should be talking about health.”

That’s really important for active people like runners, for whom the BMI problem is two-fold. Not only are some of us likely caught in that high BMI bracket though otherwise healthy due to muscle mass, but also BMI—which is calculated by dividing a person’s weight in kilograms by the square of the person’s height in meters—was really never meant to be applied to an active or athletic population. (Here’s how you can reach your healthy running weight, BMI be damned.)

As athletes, we tend to have a higher proportion of muscle tissue, which by nature is denser than fat tissue. That means we sometimes see big numbers on the scale even if we have relatively low body fat. BMI also says nothing about how your fat is distributed. Two people may have identical BMI measurements (“healthy” or otherwise), but where one might store most of their fat as deep abdominal, visceral fat—which is known to be a high health risk—the other might store it as relatively innocuous subcutaneous fat (the kind you pinch under your skin).

If you’re concerned about your BMI or your healthcare provider raises a red flag over yours, Tomiyama, who directs UCLA’s Dieting, Stress, and Health Lab, suggests gathering more data for a fuller picture of your weight, health, and fitness. A body composition test performed with a DEXA scan, skinfold caliper test, or bio-impedance scan (like a Tanita scale) can give you a better idea of your actual body composition, so you know how much of you is lean, muscle tissue relative to fat. Some gyms and health clubs even offer these services. Also, see your doc and round up your general health metrics.

“In our study, we used a very stringent and comprehensive definition of health that included blood pressure, triglycerides, ‘good’ and ‘bad’ cholesterol, blood sugar, and inflammation,” said Tomiyama, noting that these are common tests that any healthcare provider can do and are far better indications of how healthy you are than BMI alone.

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The bad news: Ditto.

Truth is, if you add up the kilojoules packed into just one festive season dinner party, it ‘s easy to conclude that you’re on the road to a three-kilogram year-end bonus. When we crunched the numbers, we learned that a buffet dinner can easily top 8350 kilojoules.

Well, relax. You’re a runner, and your everyday eating and exercise habits will pull you through a few evenings of revelry.

The key, of course, to dining and drinking without guilt (or weight gain) is to recover and bounce back from those indulgences.

To that end, we’ve enlisted the help of two experts- Greg McMillan, a kinesiologist and running coach, and Tara Gidus, a certified specialist in sports dietetics-to develop a step-by-step guide to surviving the kilojoule-laden mean season.

Here are the main festive fat-traps – and how to burn it off!

The post The Runner’s Holiday Weight-loss Plan appeared first on Runner's World.

But “spring-cleaning” doesn’t mean restricting yourself to juice cleanses and detox fasts. “It’s about going back to basics with whole, minimally processed foods that will prepare your body for the boost in spring training,”says Marni Sumbal, coach and nutritionist. Freshen up your diet with easy changes that will kick-start your training and improve your health.

Cut Down The Sugar

Cleaning up your diet starts with scouring your kitchen for items laced with added sweeteners. A 2013 Public Health report followed nearly 5,000 men and women over 30 years and found that participants’ kilojoule intake from added sugars increased by about 50 percent during that time period. As sugar consumption increased, so did waist measurements. “Sweeteners deliver empty kilojoules and encourage overeating,” says Chris Mohr, sports nutritionist, “both of which lead to weight gain.” Too much of the sweet stuff has been linked to an increase in disease risk, including diabetes. Natural sugars in dairy, vegetables, and fresh or unsweetened dried fruit don’t count as added sugars. But corn syrup, evaporated cane juice, dextrose, and other sugar impersonators in yoghurt, cereals, granola bars, and even pasta sauces certainly do.

Scan ingredients on packaged foods and choose those with little if any added sweeteners. Replace sugary breakfast cereals, flavored yoghurts, and reduced-fat peanut butter (which often swaps fat for sugar) with steel-cut oats, plain yoghurt, and natural nut butter.

Go Raw

After a winter full of stews and roasted vegetables, you may be craving fresher-tasting raw foods – and that may help you lose weight. A 2011 study by scientists found that cooking increases the amount of kilojoules your body absorbs from food. That’s because heat breaks down cell membranes in food, making more kilojoules available for absorption. It also makes digestion easier, so you don’t burn as many kilojoules digesting. The implication is that a serving of raw carrots and sashimi salmon may contain fewer kilojoules than the same weight of roasted carrots and grilled fish. “Raw food requires extra chewing,” says Mohr, “which gives your brain a chance to register fullness, so you’re less likely to overeat, too.”

Bolster your meals and snacks with more raw edibles. Top your (cooked) chicken or fish with a raw vegetable salsa. Replace flour tortillas with lettuce or collard greens. Snack on raw nuts and baby carrots. Top oatmeal and yoghurt with berries. Cook pasta al dente and serve it with fresh tomato sauce with raw veggies like broccoli mixed in.

Choose Colour

Sweep away the dull winter with spring’s colourful fruits and vegetables. Eating a rainbow of foods is a great way to load up on fibre, vitamins, and other disease-fighting compounds. “The pigments that give fruits and vegetables their colours are vital antioxidants,” says Sumbal. Runners need these antioxidants to combat exercise-induced oxidative stress that can impact recovery. The more colours you eat, the better.

Include three or more colours in each meal and one or two colours in snacks. Scramble eggs with spinach and red bell pepper. Add strawberries and apricots to green salads. Brighten up sandwiches with shredded carrot and arugula. Blend blueberries into smoothies.

Drink Up

Drinking water during the colder months is not always appealing, so fluid intake tends to suffer. But with long runs in warmer weather on the horizon, it’s time to take hydration seriously again. “Dehydration can impact your metabolism, leave you sluggish, and can mask itself as hunger,” says Sumbal. But avoid drinking your kilojoules: A university study found that post-meal hunger and the desire to eat were greater when subjects drank liquid kilojoules compared to when they took in the same number of kilojoules from food.

“A good guideline for runners is to consume 29ml of fluid per half a kilogram of body weight each day,” says Sumbal, “plus extra fluid during and after exercise.” Replace sugary lattes and fizzy drinks with green or herbal tea, coconut water, and unsweetened iced tea. “And load up on water-rich produce, such as lettuce, celery, and fruits,” says Sumbal.

Get in the Kitchen

Eating at restaurants drains your wallet – and can add centimetres to your waist. By prepping your own meals you can sidestep kilojoule bombs, improve portion control, and pack meals and snacks with nutrient-dense whole foods.

Create a weekly meal plan so you’re less inclined to eat out or dial for takeout. Get excited about cooking again: Try a new recipe from a healthy cookbook or enroll in a cooking class with a friend. Buy a new kitchen gadget that you can’t wait to try, or shop at a farmers’ market for inspiring local ingredients.

The post Five Ways to Spring Clean Your Diet appeared first on Runner's World.

In fact, one survey found about 40 percent of athletes pass on gluten – about four times the percentage of the population with a diagnosable sensitivity to the stuff. And nearly one-fourth of those who hadn’t gone gluten-free believed doing so might give them a competitive edge.

But sports nutrition experts say optimising nutrition doesn’t always mean avoiding gluten, a protein in wheat, rye, and barley – and doing so might come at a cost. Here’s what runners need to know about going gluten-free.

Who Needs a Gluten-free Diet?

Most critically, runners with an auto-immune condition called celiac disease need a gluten-free diet as that’s currently the only treatment. Celiac disease causes your body to respond to gluten by damaging your own small intestine. Eventually, this interferes with the way you absorb nutrients and can cause problems with your bones, nerves, and hormones.

Other runners may have what’s called a gluten intolerance or gluten sensitivity, says registered dietician Susan Kitchen, who is also a marathoner, Ironman triathlete, and endurance coach. Though gluten doesn’t cause their bodies to launch an all-out attack, eating it can trigger similar symptoms, including fatigue, headaches, joint pain, and digestive disturbances like bloating, diarrhea, and nausea.

RELATED: 6 Foods To Prevent Exercise-Induced Nausea

In total, about 5 to 10 percent of the population falls into one of those two categories. And less than 1 percent have a wheat allergy, an auto-immune reaction that can cause itchy eyes and breathing trouble but doesn’t damage the small intestine like celiac disease.

Running can exacerbate existing sensitivities to gluten, says registered dietician and runner Hana Abdulaziz Feeney. Dehydration, high temperatures, and blood flowing away from your digestive system to your hard-working muscles creates a temporary inflammatory environment in your gut.

And because gluten is a large protein, some athletes who aren’t otherwise gluten intolerant may not be able to tolerate it during a long race or a heavy training cycle, Feeney adds. They may feel better if they cut back on or avoid gluten during those time periods, or even a day or two before a race.

Who Doesn’t Need a Gluten-free Diet?

Just about anyone else, says sports dietician, runner and triathlete Laura Moretti. Though some elite endurance athletes have reported a boost after giving up gluten, the research doesn’t support this.

In a study published in 2015 in the journal Medicine & Science in Sports & Exercise, Australian scientists compared 13 cyclists’ performances and bloodwork when they followed a gluten-free diet or non-gluten-free diet for seven days each, with a 10-day washout in between – and found no differences between the two.

RELATED: 8 Best Citrus Fruits For Runners

That doesn’t mean athletes who report doing better on them are lying. For one thing, they may have had a previously undiagnosed sensitivity or even celiac disease, Feeney says. What’s more, going gluten-free often prompts people to eat more fruits, vegetables, and whole foods and ditch tempting trigger snacks like chips and cookies. This overall mindfulness around diet can lead to weight loss, better health, and faster times, Moretti points out. Plus, the study above is small and is not representative of the total population.

So what’s the downside of going gluten-free? Gluten itself isn’t a vital nutrient. But most dieticians recommend against cutting out a food group when it’s not medically necessary. Runners who do so risk extra hassle and higher grocery bills, since gluten-free versions of similar foods often cost more, Feeney says.

These runners also may wind up developing a fearful attitude toward food or run too low on energy overall, both of which could worsen gastro-intestinal distress in addition to affecting mood and health, Moretti points out. There are also a few vitamins and minerals those who eschew gluten-containing products need to keep a close eye on, including B vitamins, iron, and fibre, says runner and dietician Dina Griffin.

How Do You Know Where You Stand?

Because celiac disease can cause serious long-term health issues – including weak bones, an issue of particular importance for runners – Feeney (who was diagnosed in 2010) recommends anyone with unusual gastro-intestinal symptoms seek treatment and ask for a test. Women, people with a family history, and those with another autoimmune disorder, such as type 1 diabetes, have a higher risk for celiac disease.

A blood test to check for antibodies against gluten often serves as the first indication. If it comes back positive, your doctor may do a biopsy of your intestines. In fact, Feeney recommends any runner who’s considering trying a gluten-free diet ask for a celiac disease test first, since the antibodies to gluten only appear in the presence of gluten. In other words, if you cut gluten out based on a hunch and then get tested, you may get a false negative.

RELATED: 5 Questions Dieticians Answer All The Time

Gluten intolerance is a little more difficult to diagnose. The symptoms are vague, and there’s no single agreed-upon blood test. A dietician – especially one who’s integrative or certified in sports dietetics – can look at your diet overall and pinpoint any potential causes of your symptoms, Feeney says.

Many factors cause digestive symptoms, from food timing to stress and anxiety to getting too much fibre (a problem Moretti sees frequently in runners). “The GI system is pretty complex; a lot of times we want to blame gluten right away, but a lot of time it’s not the gluten,” she says. “It’s a puzzle, and I’m looking at all these things and trying to figure out the pieces to the puzzle.”

What Are the Best Foods for Gluten-free Runners?

Gluten pops up in many runner-friendly staples – including pasta, bagels, and pancakes – as well as some surprising places (think sauces, toothpaste, and supplements). However, with a little planning, athletes with celiac disease or a gluten intolerance can work around it, Kitchen says. Gluten-free carb sources include potatoes, corn, parsnips and other root veggies, beans, and peas. Oats don’t have gluten, but are often cross-contaminated during processing, so look for those labeled gluten-free, Kitchen adds. Other gluten-free grains include rice, amaranth, millet, and quinoa.

Food manufacturers now produce gluten-free versions of just about any wheat-based food, with the possible exception of puff pastry, Feeney says. There’s gluten-free pasta, bread, and even beer. However, simply swapping out one processed food for another probably isn’t the healthiest solution.

RELATED: 8 Gluten-Free Food Swaps

Instead, Griffin recommends using the switch to a gluten-free diet as a chance to add in more whole, nutritious foods like vegetables and fruits. “It’s an opportunity to do a fresh overhaul of everything,” she says. While you’re at it, keep track of your food, digestive symptoms, and training and race performances. Just like your running log, a dietary diary helps you spot problem foods and fine-tune a strategy that works for you.

This article originally appeared on runnersworld.com.

The post What Is a Gluten-Free Diet & Can It Hurt Your Performance? appeared first on Runner's World.

RELATED: 11 Essential Superfoods For Runners

Potato Latkes
Total Time: 1 Hour
Servings: 4

Ingredients
450g of potatoes (russet, gold, or purple), scrubbed
1 medium onion, peeled and halved
1 tsp. kosher salt
1 large egg, lightly beaten
½ cup all-purpose flour
8 Tbsp. canola or olive oil, for frying

Instructions

1. Using a food processor or box grater, grate the potatoes and the onion.
2. Place in a colander lined with a clean kitchen towel or cheesecloth and sprinkle with salt.
3. Let stand 30 minutes.
4. Using the towel or cheesecloth, squeeze as much liquid as possible from the potatoes and onion.
5. Place the drained mixture in a large bowl.
6. Add the egg and flour to the potato mixture and stir thoroughly.
7. Heat the oil in a large skillet over medium-high heat until it is shimmering.
8. Drop about ¼ cup of the potato mixture into the hot oil and flatten into a patty about ¼″ thick.
9. Cook until golden, flipping once, about 2 minutes per side.
10. Repeat with remaining potato mixture, frying several at once but not crowding the pan.
11. Remove to a paper towel-lined plate and sprinkle with salt.
12. Serve with sauces.

SWITCH IT UP
For a tasty nutrient boost, substitute one of the following (shredded) for half of the potatoes:

Brussels Sprouts
Add 1 ½-2 cups brussels sprouts, trimmed
Benefit: Sprouts add nuttiness and vitamin C.

Sweet Potato
Add 1 ½-2 cups sweet potatoes, peeled
Benefit: The sweet spuds add beta-carotene to help reduce muscle damage.

Beet
Add 2 medium beets
Benefit: Nitrates in these earthy roots can improve endurance.

Celery Root
Add 1 medium celery root, peeled
Benefit: Adds a celery flavor, plus calcium and potassium.

Carrot+Parsnip
Add 2 medium carrots and 1 medium parsnip, peeled
Benefit: Sweetness, fibre, and vitamin C.

Apple-Pear Sauce
Total time: 35 minutes
Servings: 4

Ingredients
1 apple, peeled, seeded, and chopped
1 pear, peeled, seeded, and chopped
1 tsp. honey or maple syrup
½ tsp. ground cinnamon

Instructions
In a saucepan over medium-low heat, combine the apple, pear, honey, cinnamon, and 2 Tbsp. water. Stir, cover, and cook, stirring occasionally, until the fruit is very soft and broken down, 15 to 20 minutes. Stir in a pinch of salt, remove from heat, and cool to taste.

RELATED: Baked Granola Apples

Gruyère Cheese Sauce
Total time: 20 minutes
Servings: 4

Ingredients
1 Tbsp. unsalted butter
1 Tbsp. all-purpose flour
1 cup full-cream milk
1 cup shredded Gruyère cheese

Instructions
In a saucepan over medium heat, melt the butter. Stir in flour and cook 1 minute. Whisk in milk. Increase heat to medium-high, and simmer. Reduce heat. Simmer until thickened. Remove from heat and stir in cheese.

Caramelised Shallots
Total time: 30 minutes
Servings: 4

Ingredients
1 Tbsp. olive oil
6 shallots, sliced
½ tsp. kosher salt

Instructions
In a skillet over medium-low heat, warm olive oil. Add shallots and salt, and stir to coat. Cook, stirring often, until soft and browned. (Add a splash of water if they start to burn.)

The post There’s A Latke To Love About Potato Pancakes appeared first on Runner's World.

When we runners hear the term ‘superfoods’, a list of exotic ingredients often comes to mind. Kelp noodles, anyone? But foods don’t have to be obscure to be super. Take the humble lentil, which packs a massive payload of nutritional power into a tiny package. Or consider the marvel of perfect protein that is the egg. These foods aren’t just nutritionally super: they can also help you lose weight. That lentil can rev your kilojoule-burning engine. And eggs can hold off the hunger monster till lunch. The 11 superfoods here provide key nutrients runners need and also help you stay lean by boosting metabolism, burning fat or keeping you feeling full for longer.

Boost metabolism: Beans

As well as being full of hunger-reducing fibre and protein, beans pack another weight-loss superpower: resistant starch. Foods high in this nutrient (a type of carb that passes undigested through your intestine) may force your body to use extra energy to try to break them down. Researchers found that adults who ate meals containing resistant starch had higher post-meal metabolic rates and that resistant starches may also help control appetite.

Get the boost: Purée beans with garlic and a splash of oil to make a healthy dip for veggies.

Boost metabolism: Lentils

These tiny legumes are metabolic powerhouses. Like beans, they contain resistant starch, says Marjorie Nolan Cohn, nutritionist and author of Overcoming Binge Eating For Dummies. Lentils are also rich in iron – if you’re deficient in this mineral, your body is less efficient at using kilojoules for fuel, says nutritionist Marlo Mittler.

Get the boost: Add lentils to salads. Make lentil soup a frequent lunch choice.

Boost metabolism: Chillies

These spicy peppers get their kick from capsaicin. Recent research at the University of California suggests this compound can boost post-meal calorie burn. ‘Eating spicy food may also curb your urge to continue to eat,’ says Cohn.

Get the boost: Sprinkle cayenne or chilli powder on recipes from casseroles to grilled fruit. Use jalapeño peppers in marinades.

Burn fat faster: Grass-fed beef

Not only does grass-fed beef taste better than corn-fed, it also has a better ratio of omega-3 to omega-6 fatty acids. Western diets generally contain too much omega-6 (which can be inflammatory) and too little omega-3 (which is anti-inflammatory), says Cohn. Grass-fed beef also contains lots of conjugated linoleic acid (CLA). Your body uses CLA to build muscle, a fat-burning machine.

Fat fix: Grass-fed beef is pricey, so try cutting back on your meat consumption and splurging on grass-fed beef when you do eat red meat.

Burn fat faster: Red wine

The skin of red-wine grapes contains resveratrol, a polyphenol linked to many benefits, such as a decreased risk of heart disease. We’ve been drinking to that for years and, says Cohn, resveratrol has also been shown to reduce the production of the stress hormones that compel your body to store fat.

Fat fix: Not a difficult one, this; just enjoy that glass of stress-relieving, fat-burning red wine. Keep your daily consumption reasonable, though, because in this case you can have too much of a good thing.

Burn fat faster: Green tea

The alternative cuppa gets its fat-burning boost from EGCG (Epigallocatechin gallate). ‘This phytochemical promotes fat oxidation and thermogenesis (production of energy for digestion),’ says Cohn. The green tea effect is well known, but other teas offer fat-burning benefits, too: in a group of studies, tea drinkers (of black and white varieties, as well as green) burned more kilojoules and fat daily than non-drinkers.

Fat fix: Swap your second cup of coffee for a cup of green tea. Add unsweetened iced green tea to smoothies, or mix it with your sports drink for a fat-burning caffeine boost.

Burn fat faster: Sesame seeds

A compound in sesame seeds (and oil) called sesamin may have a fat-burning effect, says Cohn. ‘It could be that it increases the production of ketones, which helps your body maintain muscle. This, in turn, burns fat.’ Chemicals called lignans, also found in sesame seeds, help your liver to produce the enzymes necessary for fat metabolism.

Fat fix: Use sesame oil in dressings. Coat chicken or fish with sesame seeds before cooking.

Feel fuller: Soup

Consuming a bowl of soup has been shown to curb your subsequent kilojoule intake. The effect is twofold, says Mittler: first, it fills you up, but soup’s satiating effects also have to do with warmth. ‘Warm liquids have a greater psychological effect on fullness than cold ones,’ she adds.

Fill up: Ordering a starter when you’re out to eat? Choose thinner soups instead of creamy, kilojoule-heavy options.

Feel fuller: Eggs

‘Eggs contain all the essential amino acids, making them a complete protein,’ says Mittler. As well as delivering all the building blocks your body needs to repair and upgrade your muscles, they’ll also save you battling those midmorning snack demons because the protein keeps your blood sugar from spiking and then crashing, which causes hunger.

Fill up: Hard-boil a dozen so you have a quick, easy-peel breakfast all week.

Feel fuller: Avocados

These creamy fruits are a rich source of monounsaturated fat, which is both heart-healthy and satiating. Like any fat eaten as part of a meal, avocados are last in line for digestion, so they stick with you: in a recent university study, overweight people who ate half an avocado at lunch reported a significant decrease in the desire to eat later in the afternoon.

Fill up: Have half a sliced avocado as part of a lunch salad or spread it on a sandwich in place of less-healthy mayonnaise.

Feel fuller: Potatoes

You don’t have to dump these tubers in the same bin as low-nutrient carbs such as white bread or white rice. Loaded with resistant starch (not to mention vitamin C and potassium), potatoes have staying power, keeping hunger pangs at bay two to three times longer than other starches, says Mittler.

Fill up: Top a baked spud with a drizzle of olive oil or a sprinkle of Parmesan, rather than piles of sour cream and butter.

The post 11 Essential Superfoods For Runners appeared first on Runner's World.

That’s because there’s more to a carrot or a sweet potato than just vitamin A.

Within the body, vitamins, minerals, and other essential nutrients work together with literally thousands of other compounds, such as colour components in fruits and vegetables, special starches and fibres in whole grains, and unique fats in seeds, nuts, and dairy. And it’s the whole package that promotes good health and peak athletic performance.

Of course, protein bars and fortified juices seem like a convenient way to take in all of the 50-plus nutrients every runner needs daily. But getting them – and more – from real food is easy.

Follow these six rules every day, and your body will get everything it needs for better health and better running.

Rule #1: Eat seeds or foods made from seeds

What makes seeds so special? Seeds, including whole grains, many beans, and even tree nuts, contain the crucial mix of nutrients necessary to grow a new plant, which means they are packed with health-boosting compounds.

In addition to traditional nutrients like protein and essential fats, seeds contain bioactive compounds, such as phenolic compounds and ferulic acid, which act as antioxidants.

Eating a diet with ample plant seeds has been shown to improve health and help maintain a healthier body weight. People who eat whole grains and beans have a lower risk for developing type 2 diabetes and certain cancers, and they tend to have lower cholesterol levels than people who don’t eat nuts and seeds.

Rule #2: Eat five different coloured fruits and vegetables daily

You already know that eating fruits and veggies supplies your body with vitamins, minerals, and the carbs it needs to fuel your running.

Fruits and vegetables also fill you up with few calories, helping you maintain your weight. But to get the most from your produce, you need to think in terms of colour: yellow, orange, red, green, blue, purple, and every shade in between. There are 400-plus pigments that light up the produce aisle, and each offers unique health benefits.

RELATED: 7 Ways To Fit Plant-Based Foods Into Your Diet

The rich red in pomegranate comes from anthocyanins, the deep red in tomatoes comes from lycopene, and the bright orange in sweet potatoes comes from beta-carotene. These and other pigments have been shown to lower your risk of cancer, heart disease, and Alzheimer’s, while also improving your memory. And since most pigments act as antioxidants, they can help reduce inflammation caused by disease or heavy exercise.

RELATED: 6 Basic Ways to Adjust Your Eating Habits for Weight-Loss

New studies suggest that the pigments in produce need to interact with other color compounds in fruits or vegetables to produce their beneficial effects, which is why it’s important to eat a wide variety of colors every day. The results of these studies also explain why taking a single pigment, such as beta-carotene in supplement form, doesn’t lead to the same health improvements as eating the whole foods and may even increase your risk for some diseases.

Rule #3: Eat plant foods with their skins intact

Drop the peeler. From apples and black beans to red potatoes and baby marrow, plants’ outer skins protect them from UV light, parasites, and other invaders. As a result, those skins are bursting with a wide range of phytochemicals that also protect your health.

Grape skins, for example, are high in resveratrol, and onion skins contain quercetin, both of which can help lower your risk of heart disease and colon and prostate cancer, and boost your immunity.

Produce skin is also rich in resistant starches and various types of fibre. These compounds promote the growth of healthy bacteria in the intestines, improve intestinal function (relieving constipation and decreasing hemorrhoid risk), and help curb appetite and aid in weight control.

Studies have shown that fiber from vegetable and fruit skins (which contain both soluble and insoluble fibres) actually blocks absorption of three to four percent of total calories consumed when eaten as part of a high-fibre diet. This is why people who follow a higher-fibre diet (over 35 grams daily) that consists of mainly fruits and vegetables tend to have lower body-fat levels and smaller waist sizes than low-fibre eaters.

Rule #4: Drink milk and eat milk products that come from animals

Whether from a cow, a goat, mammal milk (as opposed to soy milk) and other dairy products, like cheese and yoghurt, should be a part of every runner’s diet. Sure, milk supplies calcium, and calcium builds strong bones, which is great for your running. But animal milk offers much more.

Dairy supplies a runner’s hardworking muscles with an ample amount of protein to help speed recovery. But whey protein, the specific type of protein found in dairy foods, may also help strengthen the immune system.

RELATED: 4 Reasons You Should Eat Protein At Breakfast

Milk products also contain stearic acid, which is thought to improve blood-cholesterol levels. Ample research also suggests that regular dairy consumption can lower your blood pressure and your risk for heart disease. And for anyone watching his or her weight, studies have shown that dieters who include dairy in their low-kilojoule plans lose more fat than those who simply cut calories.

Fermented dairy products, such as yogurt and cultured milk, contain live bacteria, which also bolster immune health. These bacteria, as well as a special fat in dairy called conjugated linoleic acid (CLA), can also help alleviate constipation, improve symptoms of certain intestinal ailments, such as inflammatory bowel disease, and reduce the occurrence of yeast infections in women. And people who are lactose intolerant may see an improvement in their symptoms when they regularly consume cultured dairy products.

Rule #5: Eat foods that come from cold water

Fish and other seafood provide a unique combination of nutrients important to runners. Most seafood is an excellent source of quality protein (you need about 50 percent more protein than your non-running friends) and also contains zinc, copper, and chromium: minerals that are often low in a runner’s diet. But the omega-3 fats found in fish, particularly those from cold waters, are what make seafood such an essential part of anyone’s diet.

Over the past decade, researchers have unfolded a fish story of grand proportions: People who eat fish and other seafood a few times per week have a lower risk of sudden heart attack, vascular disease, and stroke.

Fish intake has also been linked to lower rates of depression. And recently, low intake of fish (and omega-3 fats) has been associated with certain behavioral conditions in children, such as attention deficit hyperactivity disorder.

Anthropological scientists who study “caveman” nutrition theorise that our ancestors consumed much more omega-3 fats than we currently do and that many of our modern-day ailments, such as heart disease and Alzheimer’s, may stem from low omega-3 fat intake. Runners should also note that the omega-3s in fish have anti-inflammatory capabilities, giving them the potential to counter exercise-induced muscle soreness and help alleviate diseases such as psoriasis.

Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals

By eating lean meats, poultry, and eggs, along with dairy products, runners can easily meet their increased protein needs and take in crucial minerals that can be hard to get from non-animal sources.

In particular, meats are a great source of iron and zinc, which support healthy red blood cells and a strong immune system. And these two minerals are simply better absorbed by the body when they come from meat instead of non-meat sources.

RELATED: The Best Time for Protein!

While a vegetarian lifestyle can be quite healthy, studies suggest that diets balanced with fruits, vegetables, whole grains, and lean cuts of meat, including beef and skinless poultry, help lower blood-cholesterol levels, blood pressure, and heart-disease risk.

RELATED: Five Ways to Spring Clean Your Diet

Sticking to lean meats, however, is key, so consider foods from animals raised in open pastures that graze on grasses. Compared with their stockyard-raised, corn-fed counterparts, free-range, grass-fed animals may contain more omega-3 fats and less artery-clogging saturated fats due to their healthier diets and higher activity levels.

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We all know what ‘run fast’ means, right? Kick some @#*! It means not just surviving, but also thriving, in our insanely fast-paced lifestyles that don’t seem conducive to having the time (or energy)
to cook.

But what do we mean by ‘eat slow’? It represents a way of eating that includes preparing nourishing meals from scratch, sitting down at a table instead of eating on the go, enjoying food in the company of friends and family, seeking out foods that were grown or raised with care, and tuning in to what our bodies need to thrive.

Although runners are often put on a pedestal as the epitome of fitness, we know all too well that we are not immune to serious health issues. Convenience foods, including bars, gels, and sports drinks, not only lack real nutrition, but they’re also high in refined grains, processed sweeteners, industrial oils, and artificial ingredients. For runners who are constantly breaking down their bodies during intense training sessions, nutrient-dense foods are critical to faster recovery times.

“When coaches and athletes are asked what is the major contributor to good athletic performance, they often say things like VO2 max, training load, or a particular type of training,” says Dr Ron Thompson, co-author of Eating Disorders in Sport. “But a major contributor to good athletic performance is good health, and the major contributor to good health (other than genetics) is good nutrition. The well-nourished athlete will not only perform better, but will perform better for longer.”

Shalane and I have shared a love of good food since we met in 2000 as anxious newbies on the cross-country team at varsity. (Although our definition of ‘good’ has definitely evolved over the years!) After graduation we both moved to another city – Shalane to run for Nike, me to work for Nike Running – so our paths had stayed very much intertwined until I moved abroad, and then came back home to attend culinary school. In August 2013, we reunited – over a meal, naturally!

‘Indulgent nourishment’ is how we define our way of eating. We know our hardworking bodies need substantial fuel, so we indulge in our favourite whole foods. By filling up on the healthful foods we love and not obsessing over kilojoule counts, carbs, or fat, we’re able to eat in tune with what our bodies need. Real food allows the body to function optimally without weight gain.

All of our recipes were crafted to maximise flavour and nutrition and to minimise inflammation, digestive distress, and toxins. They were vetted by an incredible team of runners, including a high-school cross-country runner, an ultra-marathoner-CEO, a physicist, a running-shop owner, a breast cancer oncologist, and a dad inspired to cook more healthily for his active family.

Best of all, Shalane – despite her crazy training and travel schedule – road-tested every single recipe. She found that her racing weight came naturally – no deprivation needed. She was enjoying food more than ever, and was recovering faster from her gruelling 38-kilometre training runs at 2 100 metres. Shalane went on to run a PB in the marathon, break her own American 10-K road record, and qualify for her fourth US Olympic team in the marathon.

WHAT’S ON TODAY’S MENU?

Lots of fresh, whole foods for every meal and snack

When deciding what to eat to eat well, it’s best to look at the full picture, including where the food came from, how it was grown, how much it was processed, how it tastes, and, most importantly, how it makes you feel. For us that means eating a varied diet that includes meat, veggies, fruit, cultured dairy, legumes, whole grains, nuts, and seeds. We seek out organic and local ingredients as much as possible and enjoy eating with the seasons, since food picked at its peak not only tastes better, but is also more nutrient-dense.

We don’t eat meat every day, but we do believe it’s healthy to include on a regular basis. In many of our dishes, the veggies shine and meat becomes the loyal side companion. As much as possible, we try to get our meat from trusted local farmers who care about the planet. The free-range chicken, beef, ostrich, and lamb we buy is expensive, but our philosophy is to eat better-quality meat and less of it, for maximum nourishment.

BREAKFAST – CAN’T BEET ME SMOOTHIE

Makes 2 servings
1 cooked beetroot, peeled and quartered
1 cup frozen blueberries
1 small frozen banana
1 cup unsweetened almond milk or other milk of choice
1 cup coconut water
2.5-cm knob fresh ginger, peeled
1 Tbsp. almond butter

– Place the beetroot, blueberries, banana, milk, coconut water, ginger, and almond butter in a blender. – Blend on high speed for several minutes until smooth.

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Sports nutritionists are constantly asked about which foods runners should eat to boost their performance or their health – and which they should avoid. But separating the good guys from the nutritional offenders is not always as simple as it seems; health-food impostors can fool even savvy runners. ‘Some simply don’t add much benefit and some can be detrimental to performance,’ says sports nutritionist Heather Mangieri.

You know, for example, that bowls of ice cream fall on the rarely-to-never end of a runner’s diet spectrum, but some seemingly innocent foods and drinks also have a long history of committing crimes against your physiology; they should be given parole as an occasional treat or, better still, kept locked up for good. Here’s what our jury of experts found guilty.

1/ Flavoured yoghurt

Dairy is a great source of calcium, potassium and protein, but flavoured yoghurts are usually sweetened with sugar – over 30g per serving in some cases. ‘Stick with plain Greek yoghurt,’ says Mangieri. It has eight grams of natural sugar, plus 20g of protein, per serving.

2/Multigrain bread

‘Multigrain’ simply means there are a number of different grains in the bread (as opposed to wholegrain, which means all parts of the grain kernel are used), so these loaves can still primarily contain refined white flour. ‘I’ve seen runners buy seven-grain bread because they think it has more nutrients,’ says sports nutritionist Lindsay Langford. ‘These may actually just have more sugar and calories and very few whole grains.’ Look at the ingredients: the first item should be wholewheat flour or another wholegrain.

3/ Partially hydrogenated food

If you see partially hydrogenated oils on an ingredients list, the food contains artery-clogging trans fats. ‘They increase cholesterol levels and the body can’t easily convert them to energy, so they can also decrease athletic ability,’ says Langford. ‘Check foods like margarine and biscuits – if something has partially hydrogenated oils, skip it.

4/ (That second) beer

Runners love to socialise over post-run beers and you even may have raised a glass to studies that found a pint won’t do much damage – and can even be of benefit. But, as usual, there’s a caveat: drinking more than one can hinder your body’s ability to repair itself. ‘Beer has carbs, so have one, but don’t let it replace water,’ says nutritionist Jim White. That’s because alcohol is a diuretic, so it can leave you dehydrated. In fact, drink extra H2O if you’re imbibing.

5/ Energy drinks

Caffeine can boost performance and make a run seem easier. But get your buzz from a cup of coffee or an energy gel. Research published in the British Journal of Nutrition found that athletes who used energy drinks did see slightly improved performance, but were also more likely to experience agitation, insomnia and nervousness for hours after competition.

6/ Nut butter impostors

Peanut and almond butter can be a runner’s best friends – if you’re buying the genuine article. The ingredients list should feature nuts, salt… and that’s about it; if you prefer sweetened versions, opt for those with no more than three grams of sugar per serving, says Langford. Flavourings such as cinnamon are fine, but watch out for chocolate-and-nut-butter spreads: some contain more than 20g of sugar and four grams of saturated fat per serving (and, often, hydrogenated oils).

7/ Protein bars

‘Many of my clients think they need a protein bar or shake after they run,’ says nutritionist and exercise physiologist Felicia Stoler. ‘But that usually comes at the expense of the carbs – and real foods – they should be eating.’ Instead, eat a little protein throughout the day, which is how the body best absorbs it. If your diet includes fish, chicken, dairy, veggies and wholegrains, you shouldn’t have to add processed protein to your post-run routine.

8/ Sports drinks

Carb-rich electrolyte drinks can be lifesavers during runs that last an hour or more. Too often, though, runners down them during short runs or when they’re not exercising at all. ‘Their main ingredient is sugar, and lots of it,’ says Langford. ‘When you’re sitting at work, they’re not giving you a performance benefit – just added calories you don’t need.’

9/ Diet fizzy drinks

You know the full-fat fizzy stuff is a bad-to-the-bone source of empty calories and lots of other nutritional nasties, but runners should steer clear of diet drinks, too. A study published in the journal Nature found that artificial sweeteners used in these drinks may alter gut microbes in a way that increases glucose intolerance, potentially increasing diabetes risk. And artificial sweeteners such as aspartame can also cause GI distress in runners, says White, as can carbonation. ‘An occasional can won’t hurt you,’ he says, ‘but when people drink it regularly and in place of water, the effects can be devastating.’

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