1. Almonds and other nuts
Nuts, especially almonds, are an excellent source of vitamin E. Vitamin E is an antioxidant and it isn't found in many foods. Studies have shown that eating nuts several times per week lowers LDL or the bad cholesterol, decreasing your risk for heart disease. And the form of vitamin E found in nuts, called gamma-tocopherol (a form not typically found in supplements), may also help protect against cancer.
Eat a handful, make some trail mix or top your oatmeal off with them. I also make a quinoa dish with quinoa, butternut squash or sweet potato, dried cherries and almonds. You can also buy (or make) almond butter
2. Eggs
One egg fulfills about 10 percent of your daily protein needs and is also a complete protein and will help repair your muscles after a workout or run. One egg has 30% of your DV of Vitamin K and this helps promote bone health. And eggs contain choline, for healthy brains and memory, and leutein, a pigment needed for healthy eyes. Choose omega-3 enhanced eggs and you can also increase your intake of healthy fats. The yolk is healthy for you but contains most of the calories. I usually opt for one yolk and the rest whites.
Enjoy them poaches, fried, scrambled or in a frittata.
3. Sweet Potatoes
This is not just for the holidays. One 100-calorie sweet potato supplies more than 250 percent of the DV for vitamin A in the form of beta-carotene, which is a powerful antioxidant. Sweet potatoes are also a good source of vitamin C, potassium, iron, and the two trace minerals manganese and copper. Many runners fail to meet their manganese and copper needs, which can have an impact on performance since these minerals are crucial for healthy muscle function.
Sweet potatoes can be baked, boiled, mashed, you name it. You can fill them with bean chili, low-fat cheese, and your favorite toppings, or you can incorporate them into stews and soups or make oven baked fries.
4. Salmon
Nutrition-wise, salmon is the king of fish. Besides being an excellent source of high-quality protein (you get about 30 grams in a four-ounce serving), salmon is one of the best food sources of omega-3 fats. These essential fats help balance the body's inflammation response, a bodily function that when disturbed appears to be linked to many chronic diseases. Shoot for wild salmon. Farm raised salmon is fed things to make it pink and is banned in many countries around the worlk.
Bake, grill, or poach salmon. Use a little bit of olive oil, fresh herbs, lemon or orange zest. Gauge cooking time by allotting 10 minutes for every inch of fish (steaks or fillets). Salmon should flake when done. Precooked (leftover) or canned salmon is great in salads or tossed into pasta,
5. Quinoa
For those runners who are bored with pasta and brown rice, quinoa is a tasty alternative. Quinoa is not only packed with carbs, it's also very rich in protein and is a complete protein. A 6-ounce serving of quinoa contains 132 calories, 23 grams of carbohydrate, 4 grams of protein, and 2 grams of unsaturated fat. It also contains iron, lysine, magnesium, vitamin B2 and manganese.
For every one cup of quinoa, use 2 cups of water. Boil for about 15 minutes then let it sit, covered, off the heat for about 5-10 more. I find it fluffs up better this way. Use it as a substitute for brown rice or as your protein source in a meal. Toss it with black beans and some veggies for a nutrition power house.
6. Bananas
The potassium in bananas help with muscle contractions and cramping, which are both common occurrences in runners. They also regulate blood pressure and are one the safest "Pre-Run" foods since they won't cause any gastrointestinal issues.
Add them to your morning oatmeal, eat half of a banana for a quick pre run snack when you're in a pinch and net to hit the pavement, or put some peanut butter on a slice of toast and add some banana to the top!
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