How to Eat to Run Your Best

Ever heard the phrase, “garbage in, garbage out?” Those words apply even more to competitive endurance athletes, who require an even greater supply of vitamins and minerals to maintain optimum health and performance. Follow the guidelines below and you’ll have all the fuel and nutrients you need to run stronger, longer, and with an easier recovery time.

Instructions

Difficulty: Moderately Easy

1. A runner can’t subsist on pasta alone, although a modest serving of the dish, preferably using whole wheat or some other whole grain variety, topped with cooked tomatoes and an ample supply of other fresh vegetables would give you adequate antioxidants and fiber.
2. Eat an abundance of raw fruits and vegetables, preferably organic. Optimum choices include dark, leafy greens, broccoli, tomatoes, oranges, grapefruit, berries, and bananas.
3. Get your recommended does of bone-building calcium from milk, yogurt, kefir, and sardines, among other items.
4. Make sure you get enough iron by eating lean red meat and iron-fortified cereals.
5. Adequate protein will help your body recover from those hard workouts. Stick to leaner choices such as chicken breast, fish, and turkey. Vegetarians can gain protein from soy, seitan, and a variety of nuts, seeds, and dairy products.

Tips & Warnings

• Don’t shy away from healthy fats from nuts, avocados, and certain oils, especially olive oil.