Your running program provides a solid foundation for racing success. Your food choices also play a significant role. They provide foundational nutrients – energy, B vitamins, zinc, iron, calcium, omega 3’s, protein, fats, and many more. MyPlate, pictured here, is a great guide for runners. Take a look at your plate. How would you rate it? Does it have the foods you need to keep your body in top form or is it a little cluttered with ‘extras’? Check out this link to ‘Rate Your Plate’ http://www.eatright.org/nnm/games/quiz/index.html.
Try 3 meals + snacks to keep a steady supply of energy, carbohydrates, protein, fats & fluids during the day.
Choose foods from each food group, especially at lunch and dinner.
Variety is the spice of life. Change up the color of your foods each day.
For example – banana to mango to kiwi to grapes.
Or sweet potato to tomatoes to eggplant to mushrooms
Here are some top picks for these groups:
Grains: whole grain bread and cereals, brown rice, pasta, popcorn, quinoa, millet, pita bread, whole grain crackers
Fruits: Berries, melons, bananas, mangos, pineapple, grapes, pears, cherries, kiwi, apricots
Vegetables: greens – salad and cooked, tomatoes, beets, Brussels sprouts, broccoli, potatoes, cucumbers, green beans, eggplant, avocado
Protein: fish, lean beef, chicken, eggs, beans, nuts and nut butters
Dairy: Choose low-fat options like: milk, chocolate milk, yogurt, Greek yogurt, cottage cheese, cheese
Contributed by: Dawn Holmes, MS, RD, LD, CSSD – Dawn is a sports dietitian with The Runner’s Clinic at OhioHealth, a clinic by runners for runners.