Runners Diet: Best Foods to Fuel Your Run

Everyone, including athletes, should consume a well-balanced diet and a runners diet is no exception. Important dietary factors tied to running performance include how much (quantity), meal timing and specific food selection. Regardless of whether a run in short or long, an adequate intake of carbohydrates is essential for providing energy (the body’s preferred source of energy). However, protein plays an important role in a runners diet since it is needed to build muscle tissue. Many protein-rich foods contain nutrients which enhance muscular function – essential for any runners diet.

Runners Diet Basics

A serious and motivated runner should never underestimate the importance of meal structure and timing when planning his menu. Calories will vary. Carbohydrates are a key player in a runners diet but are hardly the only player. In general, a runners diet should be composed of, on average, 60% of calories from carbohydrate, between 15 and 20% from protein (up to 1 gram of protein per pound of lean body mass or 1/2 gram per pound of total weight), and 20 to 25% fat, primarily foods that offer ‘heart-healthy’ unsaturated fats such as fish, nuts and seeds, vegetable oils and other plant foods. A runner should fuel herself often, eating at least 3 meals and 2 healthy snacks daily. A runners diet should also include a light meal 30 to 60 minutes before a run (on average 200 calories) and a heartier meal within 60 minutes post-run (moderate protein content [at least 15 grams] to repair and re-build muscle tissue).

Important Nutrients in a Runners Diet

Protein, vitamin D and the major minerals potassium and calcium (all found in dairy products) work together to maintain proper muscle function. Vitamin D binds to muscle tissue receptors to promote growth and strength. Another major mineral, magnesium aids in muscle function (contraction and relaxation) while manganese, a trace mineral, works as a ‘helper’ for certain antioxidant enzymes that assist in repairing damaged muscle tissues. Iron and zinc, two trace minerals, are also important in a runner’s diet. Iron helps transport oxygen to muscle tissues and zinc is important for muscle metabolism. Foods rich in these nutrients include lean meats and fish, nuts, seeds, whole grains and leafy green vegetables.

Runners Diet: Pre-Run Meal Suggestion

The optimal runners diet begins with a nutritious pre-run breakfast composed of mostly carbohydrate, some protein and little fat. One suggestion includes 1/2 of a whole-grain English muffin (toasted) topped with 1 TB peanut butter, 1/2 banana and 6-oz. Greek-style yogurt mixed with 1 teaspoon of honey and at least 12 oz of water. This mix of foods and nutrients fuels a run better than a meal composed of only carbohydrate (toast, fruit and juice).

Post-Run Meal Suggestion

A runners diet should include be a heavier, ‘recovery’ meal (within 60 minutes of workout completion). A chicken sandwich with lettuce, tomato and 1/4 sliced avocado, 8 oz low-fat chocolate milk and fruit is one suggestion. Pasta is a good post-run meal as well. Just choose whole-grain and limit it to about 2/3 cup, cooked and topped with 2 tsp. olive oil. Pair it with 4 oz grilled fish and lots of non-starchy veggies that are high in absorbable calcium, such as broccoli and bok choy.

All athletes ask about protein supplements and protein powder. You can choose one a part of a healthy runners diet but avoid the low carbohydrate, ultra-high protein powders and look for a whey-based formula. A runners diet wouldn’t be complete without discussing hydration. Drink plenty of plain water and sports drinks as needed for long runs.

Avocado nutrition information and benefits

The avocado is a very unique fruit. Yes, it is a fruit. Though an avocado is a high-calorie, high-fat fruit, its nutrition and health benefits are beyond compare. This is definitely a food you should incorporate into your diet. This abundant cash crop was introduced to the United States, by Mexico, in the 19th century and today, roughly 95% of U.S. avocado production is located in southern California. Avocados are cultivated in Florida as well.

Avocado: Varieties

There are two flowering types of avocados (categorized as “A” or “B”) and they are differentiated according to the timing of the male and female flowering phases. There are a whopping 500 avocado varieties! However, seven varieties are (commercially) grown in California and include the Bacon, Hass (year-round), Fuerte, Gwen, Pinkerton, Reed and Zutano. The Lamb Hass is a  relatively newly cultivated summer variety of the Hass avocado. The Hass varieties accounts for nearly 95% of the total California crop.

“A” cultivars: Hass, Gwen, Lamb Hass, Pinkerton, Reed

“B” cultivars: Fuerte, Sharwil, Zutano, Bacon, Ettinger, Sir Prize, Walter Hole

All varieties are creamy and delicious with similar nutrition profiles, though certain varieties are ‘summer,’ others are ‘year-round’, etc. They also differ slightly in flavor, shape and color. You are probably most familiar with Hass and Fuerte avocados.

The Hass avocado is also the most cultivated variety worldwide, accounting for 80% of the all cultivated avocados. The Hass avocado has a rich, nutty flavor. The flesh is a light green color and the fruit oval in shape with black, pebbly skin. It ripens to a purplish-black color.

Top producers of the Fuerte avocado (also abundant in the U.S.) are (in order) Mexico, Indonesia and the Unites States. This type of avocado is medium-sized and pear-shaped fruit. The skin is leathery, green and easy to peel (ripens green). The creamy flesh is a yellow-green color, rich and mild-tasting.

Avocado: Nutrition Facts

Avocados are nutrient-rich. This fruit contains roughly a dozen different essential nutrients. Avocadoes have some carbohydrate, protein and lots of heart-healthy monounsaturated fat. They are also high in dietary fiber and offer vitamin K, folate, vitamin B6, vitamin C, vitamin E, pantothenic acid (B5), potassium, riboflavin (B2) and niacin (B3).  A 1-oz. portion (about 1/5th of the fruit) meets 4% to 8% of the Recommended Daily Value (DV) for each of the vitamins and minerals mentioned. The nutrition facts vary slightly according to the variety and origin. Just 1-oz. provides about 45 calories, 4 g fat, 1 g saturated fat, 1 g protein, 2 g carbohydrates, 2 g dietary fiber, no cholesterol and no sodium.

Obviously, the larger your portion the more nutrients you consume. One cup of cubed avocado, or about 150 grams (unspecified variety) provides 240 calories, 22 g fat (only 3 g saturated fat), 3 g protein, 13 g carbohydrate, 10 g dietary fiber, no cholesterol and only 11 mg sodium. Though that is probably more calories and fat than you wish to consume in a 1-cup serving of fruit, the amount of dietary fiber and vitamin C (meets 25% of the DV) alone is astounding. In addition, most of the fat is very heart-healthy (monounsaturated) and yes, you do need fat in your diet!

Try this fresh, quick and easy avocado (guacamole) recipe:

Not only is this heart-healthy and tasty, but it is colorful and festive. Roughly mash one large ripe avocado and add 2 Tbsp diced sweet onion, 1/4 of a large, ripe tomato (seeded) or a handful of diced cherry tomatoes, 1 minced serrano chilis (stems and seeds removed) or jalapeno pepper, the juice of 1/2 lime or lemon and a pinch of coarse salt and pepper to taste.

Boot Camp Fitness: Choosing the Right One

Choosing a Fitness Boot Camp

In gyms and local parks all across America, fitness boot camps are giving exercise enthusiasts something different to talk about. The term boot camp is based loosely off of military training camps which utilize jogging, sprinting, plyometrics, push-ups, pull-ups, squats, lunges and other forms of callisthenic exercises to prepare new recruits for duty, according to the American Council on Exercise (ACE). The high intensity intervals performed in fitness boot camp classes helps to maximize caloric burn while promoting lean muscle growth, both key components of weight loss. These classes can be effective, fun and engaging. It’s easy to see why these military-style boot camp classes are catching on. With this increase in popularity since they first appeared in 1998,  more boot camps are popping up nationwide every day. While they offer an exciting alternative to aerobics classes, one must use caution when choosing the right boot camp.

Besides the obvious decision on price/affordability, there are several other considerations to keep in mind regarding how to choose a fitness boot camp class.

Location, Location, Location!

First and foremost, make sure the boot camp is held at a location that is within a reasonable traveling distance, whether from work or home. If you have to spend more time traveling to and from the fitness destination then actually working out, chances are it will be easier to blow off later on down the road and thus harder to stay dedicated!

Boot Camp Instructor

Make sure your boot camp instructor has some sort of credentials, such as a degree in Exercise Physiology or a related field, possesses a certification in personal training or group fitness instruction from a nationally recognized and accredited institution and/or has letters of recommendation from past employers or clients. Just because an instuctor is in good shape or may have an athletic background does not mean that he is qualified to teach a (boot camp) fitness class. It takes a watchful eye and a great deal of energy and enthusiasm to lead a group of individuals through a boot camp-style workout. That said, a certification does not automatically yield a gifted instructor that is compatible with your needs.

Take it for a test drive!

Any trainer/instructor confident in their ability to lead a quality (boot camp) fitness class should have no objection to someone participating in a free ‘trial class’ if the potential client has any reservations. This enables the potential client to see if the class is a good fit in terms of toughness and level of difficulty. It is not unusual to simply not like the instructor…some personalities just don’t mesh! Do not however, use this as an excuse to skip out of upcoming fitness commitments!

Comfortable and Capable

Most boot camp classes are designed to push participants past their comfort level while providing support with a team-like atmosphere. You still have to be able to perform the exercises without any pain or irregular discomfort. If the instructor expects you to perform a push-up, lunge, squat or run a mile – you should make sure you are capable of performing such tasks. If you have any past shoulder injuries or knee problems then a boot camp class may not be for you. It is always a good idea to communicate with your instructor prior to the sessions about any issues or concerns. The only other important considerations are to be ready and willing to physically and mentally make the commitment to get fit!