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EAT LIKE A
GENIUS
NUTRITION
FOR RUNNERS

by the editors of
r
© 2011 by Rodale Inc.
 Contents

05) What's Your

Food IQ?
08) Three Ways
to Improve
Your Diet
©2011 By Rodale Inc. All rights reserved.
17) T he Importance
This publication is only for the personal use of Cheating
of Rodale customers. For any other purpose,
no part may be reproduced or transmitted 19) P rotein: The
in any form or by any means, electronic
or mechanical, including photocopying, Neglected
recording, or any other information storage Nutrient
and retrieval system, without the written
permission of the publisher. 24) Fat Fixations
Before you undertake a new health 27) Carbs: The
program or fitness regimen, we encour- Good and
age you to discuss your plans with your
health-care professional, especially if you the Bad
have not exercised for several years, are
over 35, or are overweight. 31) G ood Times
to Eat and
Drink
36) Good Hydration
39) Sports
Supplements
for Runners
44) The Growing
Editor: Krissa Y. Strauss Runner
Copy editor: Rachael Taaffe
Cover designer: Barb Sheetz
Book designer: Maureen Logan


BACK TO CONTENTS

What's
Your
FOOD IQ?

F
What Do You
Know about How
to Eat?
Let’s put your
nutrition savvy
to the test.

For many years, runners and carbohydrates True OR False?

went together like chocolate and peanut
[1] Runners should model
butter. Indeed, at the refreshment tables
their diets on the Food
at the end of any major road race, you’ll
Pyramid.
still find many carbohydrate treats, from
True False
bananas to bagels.
[2] Female runners should
Although you do need some carbohy-
eliminate fats from
drate to provide energy to your running
their diets if they want
muscles, there’s more to eating than load-
to lose weight.
ing up on carbohydrates. For example, not
True False
all carbs are the same. And not all calories
are the same, either. There are compelling [3] It’s good to eat right
studies that say that a calorie is not just a after a race.
calorie—and that even if you keep your True False
calorie intake constant, you can lose more
[4] A diet rich in protein
weight by consuming a diet that’s lower in
will burn more body fat
carbs, even if your overall calorie count is
than a diet rich in
higher.
carbohydrates.
Surprised? Let’s see how much you know True False
by taking our nutrition quiz.

r u n n e r s w o r l d . c o m  
 BACK TO CONTENTS

[5] A bagel with 2 tablespoons of butter
is healthier for you than a fast-food
burger is.
True False
[6] When watching your weight, an
orange is as good as a glass of
orange juice.
True False
[7] Pasta will “stick to your ribs”
better than a hamburger will.
True False
[8] Never eat before an early-
morning run.
True False
[9] Runners get enough sodium
from the salt in their diets.
True False
[10] Drinking coffee before a race will not
impair your performance.
True False
S ee right for answers .
[1.] False. The USDA’s Food
Guide Pyramid is as useful to
runners as an ice cube to an
Eskimo. For runners, the best
eating plan has no resem-
blance to the pyramid. You
should stay away from many
of the foods at the pyramid’s
base—the breads and most
carbohydrates—and maximize
many of the foods the pyramid
limits—protein, dairy, and fats.
[2.] False. Many female run-
ners make this mistake, but
you need to eat some fat daily
for optimal performance. In
fact, certain beneficial fats
may prolong endurance and
boost immunity.
[3.] TRUE. Scientists have
discovered that if you eat a
small meal immediately after
training, you’ll recover much
more quickly than if you wait
2 hours. That’s because, just
after a workout or race, your
muscles will most quickly
absorb the carbohydrate cal-
ories that you feed them and
will use the protein to rebuild
muscle fiber and repair tis-
sue. If you miss this 2-hour
window, repair and recovery
will take much longer, and
you may feel sluggish in sub-
sequent workouts as a result.
[4.] TRUE. When you con-
sume any food, your body
burns calories simply to
digest and absorb your meal,
which increases your meta-
bolic rate after you eat. This
is called the thermic effect of
food. Not all foods affect your
thermic furnace the same
way. In studies, high-protein
meals resulted in a 183 per-
cent greater thermic effect
than high-carb meals.
[5.] False. Bagels have few
redeeming qualities. They
contain little fiber and no
protein or other nutrients. A
burger on a roll, on the other
hand, provides a more bal-
anced meal—with fewer calo-
ries, twice as much protein,
less than half the carbs, and
less fat than the bagel has.
[6.] False —it’s better! The whole orange
has six times the fiber the glass of juice has.
Adding fiber in your diet makes you feel full
longer—and can help you lose weight.
[7.] False. Red meat takes longer to digest
than pasta. So be sure to allow extra time—as
much as 4 hours or more—between your burger
and your run. But it’s worth the wait: Including
a little red meat in your diet gives your mus-
cles the protein they need for energy. Plus, the
iron in protein enables your red blood cells to
carry oxygen to your muscles, which is espe-
cially important for women runners.
[8.] False. Without breakfast—and no food
at all for 9 or more hours—you’ll feel sluggish.
That’s because your muscles lack glucose,
crucial energy that would fuel your pace.
[9.] TRUE. Despite the fact that runners need
more sodium in their diets than less active
folks—up to 3,000 mg of sodium per day—
most get this normally from processed foods,
sports drinks, and salting foods while cooking.
[10.] TRUE. According to studies from
Ohio State University and the Center for
Human Nutrition in Omaha, Nebraska,
caffeine beverages will neither dehydrate
you nor impair your performance. In fact, it
may boost performance—see “Caffeine” on
page 41.

 EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m  


Three Ways
to Improve
Your Diet
Y
You should treat your eating program
the same way you treat your running pro-
gram—it should be systematic, sensible, and
geared toward improving your recovery and,
ultimately, your performance. Here are easy
changes you can start making today.
Not all carbs are the same.
[1] Eat the Good
Carbohydrates
Simply eating any carbohydrate you want
isn’t going to improve your performance.
That’s because not all carbs are the same.
Some give you a slow, steady source of
energy, while others provide a burst of
quick energy that fades rapidly. The former
rank low on a ranking system called the
glycemic index (GI), which assigns a White bread Jelly beans

GI Ranking of
Common Foods
Consult this chart to
learn the GI rating of
various foods. The best
carbohydrates rank “low”
on the GI; the ones to
avoid rank “high.”
Low GI
Apples Fructose
Navy beans Peanuts
Kidney beans Whole milk
Lentils Chocolate
Sausage Low-fat yogurt
Moderate GI
Corn Oranges
Sucrose Special K ®
Potato chips cereal
Peas Buckwheat
White pasta Brown rice
Oatmeal
High GI
Glucose White rice
Carrots New potatoes
Honey Shredded wheat
Corn flakes Bagel
EAT LI K E A  G ENIUS
BACK TO CONTENTS
number to carbs based on
how slowly they release
glucose into your blood-
stream—a slow, gradual
release is better for you.
Typically, these good car-
bohydrates are high in fiber
and minimally processed,
and they include most fruits,
vegetables, and whole grains.
These are the foods that
will release glucose gradu-
ally into your bloodstream,
keeping your energy levels
strong and steady. See “The
Glycemic Index,” on page
29, for more about good
and bad carbohydrates.
[2] Eat More
Protein
Putting more protein in
your diet will also help keep
your energy more constant
during the day, without all
the ups and downs. Proteins
tend to digest slower than
carbohydrates. The amount
of protein you eat per day
should be proportional to
your body weight (1 gram
per pound of body weight).
Shoot for lean sources of
protein, including protein
powders, which you can
find at your local health
food store. Check “The
Foods You Should Eat” for
the best sources of protein
for runners, and turn your
nose up at “The Foods You
Should Avoid.”
r u n n e r s w o r l d . c o m
The Foods You
Should Eat
The bulk of your diet (about
85 percent) should consist
of the following foods:
Protein
■ F ish (salmon, tuna, and sashimi and other
■
raw fish are great!)
Eggs (mostly egg whites, but 3 or
4 whole eggs per week is fine)
■ Skinless chicken breasts
■ Canned tuna
■ Milk protein (whey protein, casein
protein; seen mainly in protein powders
and ready-to-drink protein shakes)
■ Fat-free milk
■ Lean cuts of beef
■ Soy protein (in protein powders or drinks)
Carbohydrate
Vegetables
■
Dry beans
■
■ Whole oatmeal
■ Brown rice
■ Yams, sweet potatoes
■ High-fiber, low-GI fruits
Fat
■ Fat from coldwater fish
■ Olives and olive oil
■ Peanuts, peanut butter, and peanut oil
■ Nuts
Flax oil
■
■ DHA/EPA supplements
 
 BACK TO CONTENTS

[3] Eat Lots The simple solution, The 25 Best Minimeals

The Foods You of Minimeals
Should Avoid A diet of frequent, small
meals throughout the day
The foods below should make has been proven to keep
only occasional appearances your energy levels up—pre-
on your plate. venting bonking (fatiguing
according to Benardot: Eat
when you know you’re going for Runners
to use the calories. “If you Snacking is in—but, which snacks are best?
know your expenditure will Here are the recommendations of top sports
rise, your intake should rise nutritionists.
a few hours before that,” he
says. This is especially impor-

Protein
early)—and your weight
down, both keys to success-
tant for runners who need
to account for their increased
01 Bananas
Why they’re good: Bananas are chock
full of good carbohydrates. They are a good
ful running. energy needs before, dur-
source of vitamin B6 and are vital for man-
■ Fatty meats ■ Whole milk Recent research also ing, and after runs.
aging protein metabolism. (Runners need
■ Lunchmeats ■ Hot dogs shows that regular refueling Felicia Stoler, R.D., more protein during and after workouts.)
is far superior to thrice- exercise physiologist and
Carbohydrate When they’re good: Before, during, or
daily gorging. “We’re find- nutrition captain for the after exercise. They’re great blended into
White bread Crackers ing there are limitations New York City Marathon,
■ ■
a fruit smoothie. Or simply whip frozen
Pizza that make it impossible to says spreading your dietary
■ Pasta ■
banana chunks with milk in a blender for
Desserts operate efficiently on three intake over more meals
■ White rice ■ an awesome recovery shake.
Any drink that
meals a day,” says Dan throughout the day is ben-
■ Most cereals ■
Benardot, Ph.D., R.D., asso- Calories: 105 per medium-sized banana
contains a lot eficial in other ways. First,
■ Fruit juice ciate professor of nutrition
of calories (for you exploit the thermic
■

■
Bagels
Sodas with sugar
Pastries
■
example, beer)
Anything
at Georgia State University.
“It’s particularly a problem
for active people who have
effect of food. That is, you
burn more calories in the 02 Carrots
Why they’re good: Carrots are low-
calorie but filling, so they’re excellent if
■
containing process of digestion and raise
■ Cookies a lot of sugar enormous energy intake your overall metabolism by you’re watching your weight. They contain
■ Cakes ■ Anything in a requirements; they simply keeping a fairly steady stream carotene and vitamin A, which promote eye
■ Candy package! need more opportunities to of calories coming in. Fur- health and strong immune function.
eat.” As for how much to thermore, small frequent When they’re good: Eat them at night
Fat eat, in a study of elite gym- meals help you maintain when you want something to munch but
nasts and runners, Benardot your blood-sugar levels, so don’t want extra calories. Or eat them
Butter ■ Hydrogenated
■
discovered that when active you’ll be less likely to over- before dinner if you’re famished. This way,
Margarine oils or trans fats people take in about 400 you won’t overindulge once you sit down
■
eat at mealtime.
■ Fat from fatty meats (found in many calories more than their for your meal.
packaged goods) While there’s no magic
and lunchmeats current energy needs, the Calories: 30 to 40 per medium-sized carrot
Ice cream number of meals for every-
■ Fat from fried foods ■ body begins to store the
one, most nutrition experts
calories as excess fat, rather
agree three is too few. A
than boosting immediate
A good goal is to eat six energy reserves. On the
good goal for runners is to
eat six meals spread over
Eat when you know
meals spread over
flip side, when they take
16 waking hours—about you’re going to use
in 400 fewer calories than
16 waking hours— their current energy needs,
one every 3 hours. the calories.
about one every 3 hours. the body is forced to break
down muscle.

10 EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m  11

 BACK TO CONTENTS

03 Cereal with skim milk

Why it’s good: Most cereals are
vitamin-mineral fortified, and they’re great
06 Dried apricots
Why they’re good:
These little morsels are low-
08 Energy bars
Why they’re good:
Designed especially for run-
When they’re good: Anytime, even dur-
ing the middle of a marathon when you
need to refuel in a hurry. Of course, if
with fresh fruit sliced on top. Cereal is a fat and high-carbohydrate ners, you can choose from you’re fiber-sensitive, save them until after
quick-to-prepare, easily digestible, and health- and provide a good amount high-carb, 40-30-30, or pro- the race.
ful way to satisfy your sweet tooth. (Even of vitamin A, fiber, and tein-plus bars. They’re tasty Calories: 110 per 2 cookies
some sweetened cereals are a better low-fat potassium. and come in all flavors.
alternative to cookies). Choose cereals that
have 5 grams of fiber or more per serving.
When it’s good: Fine as a prerun snack,
When they’re good:
Anytime. Toss chopped
apricots over your granola at
When they’re good:
Prerace, midmarathon, or
postrace.
11 Fruit Popsicles
Why they’re good: This refreshing
low-calorie treat is loaded with vitamin C,
a postrun pick-me-up, or even as a trail mix breakfast, or eat whole ones Calories: 200 to 300 per which fortifies your immune system and
during a long, easy run. plain before your afternoon 2.4- or 2.75-ounce bar helps boost iron absorption.
workout or as a sweet treat When they’re good: They’re great any-
Calories: Between 200 and 500 (per 11⁄2
after dinner.
ounces of cereal plus 8 ounces of skim milk)
Calories: 80 per 10
apricot halves
09 English
muffin pizzas
time, but they’re best immediately after a
tough, hot run.

04 Chocolate milk Why they’re good: These Calories: 75 per 3-ounce frozen fruit/
Why it’s good: Chocolate milk is pizzas include three food juice bar
cold and helps keep you hydrated. It also
07 Dried plums groups—grain, dairy, and

provides plenty of protein, carbohydrates,
and B vitamins. The calcium in milk will
help keep your bones strong.
When it’s good: An ice-cold shot of
chocolate milk is the perfect reward after a
hot summer run.
Calories: 160 calories per 8 ounces of
1 percent milk
05 Cottage cheese
Why it’s good: It’s packed with pro-
(prunes)
Why they’re good: Dried
plums contain no fat and
are packed with carbohy-
drates. They’re also a good
source of fiber and potas-
sium. Eating potassium-rich
foods like dried plums helps
lower high blood pressure.
When they’re good:
Dried plums make a health-
ful snack almost anytime.
vegetable—and supply Fruit yogurt
protein, calcium, and beta-
carotene. All are important
for strong bones.
When they’re good: Eat
anytime after running or as
an afternoon snack to keep
you energized for your eve-
ning run.
Calories: 300 per two
muffin halves, including
1
⁄4 cup sauce and 2 ounces
12
Why it’s good: Yogurt is a great
source of calcium, protein, and potassium,
plus it’s low in fat and fairly high in carbo-
hydrates. The live and active cultures in
yogurt will also boost your immune system.
When it’s good: Anytime. Some runners
swear by it as a highly digestible prerace
snack, despite its protein content.
Calories: 250 per 8 ounces of low-fat yogurt

tein, which runners need more of than seden-

tary people for muscle rebuilding and repair.
It serves as a good calcium source as well.
But don’t eat them just
before your run, as they can
low-fat mozzarella cheese
13 Granola bars
Why they’re good: A low-calorie
granola bar will satisfy your sweet cravings,
act as a laxative.
When it’s good: Anytime except just
before running. Great with fruit after an
Calories: 100 per 5 dried
plums
10 Fig bar cookies
Why they’re good:
Chewy fig bar cookies are a
without the fat calories of a candy bar. And
unlike candy bars, granola bars also come
intense workout or race. with B vitamins and iron.
tasty, convenient source of
Calories: 165 per 1 cup of 1 percent When they’re good: Anytime you feel
carbohydrates and fiber. They like satisfying your sweet tooth—without
cottage cheese
are carbs that are quickly feeling guilty.
digestible, making them
Calories: 110 per 1-ounce bar
great “on the run” snacks.

12 EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m  13


14 Green soybeans
Why they’re good: Soybeans in any
form are a high-quality source of protein,
iron, B vitamins, and heart-healthy iso-
flavones (which boost bone health). Soy
protein has been shown to lower the risk of
heart disease and cancer.
When they’re good: Eat them after your
workout, or as a low-calorie but filling after-
noon snack.
Calories: 125 per 1⁄2 cup raw or boiled
15 Hummus on wheat crackers
Why it’s good: This filling snack
packs plenty of protein, fiber, vitamin
B6, and folic acid. The latter is especially
important for a healthy pregnancy and has
recently been shown to prevent anemia and
breast cancer.
When it’s good: Hummus works well as
a substantial midmorning or afternoon snack.
It’s also a more healthful evening alterna-
tive to peanuts or other fried party snacks.
Calories: 280 per 3 tablespoons of hum-
mus and 8 wheat crackers
16 Oatmeal
Why it’s good: Studies show oat-
meal helps lower cholesterol. Oatmeal will
also fill you with plenty of carbohydrates to
boost energy and alertness.
When it’s good: An excellent prerace
food, or anytime you wake up feeling hun-
gry and ready for a hearty breakfast.
Calories: 150 per 1⁄2 cup
14
17 Rice cakes with
peanut butter
Why they’re good: Rice
cakes are low in calories,
most of which come from
energizing carbohydrates.
Peanut butter is an excellent
source of protein and heart-
healthy polyunsaturated and
monounsaturated fat. It also
contains vitamin E, which
helps with muscle recovery.
When they’re good: A
perfect “stick to your ribs”
snack for midmorning or
midafternoon.
Calories: 225 per one
rice cake with 2 tablespoons
of peanut butter
18 Smoothies
(blended frozen
fruit, soy milk, orange
juice, and ice)
Why they’re good: If you
use fruit and soy milk,
smoothies are an easy way
to consume a healthful dose
of fiber and soy. Smoothies
also furnish plenty of vita-
mins C and A, plus potas-
sium, fiber, and calcium.
When they’re good: A
cooling summer treat, a
smoothie works well for
breakfast, before a run, or as
a refreshing, reenergizing,
postrun treat.
Calories: Approximately
200 per 12 ounces
EAT LI K E A  G ENIUS
BACK TO CONTENTS
19 String cheese
Why it’s good: Many
runners fail to meet their
calcium requirement, espe-
cially those who don’t eat
many dairy products. String
cheese is a tasty, convenient
way to take in calcium and
protein as well as some fat.
When it’s good: Have a
stick or two with some high-
carbohydrate foods after a
long run or race. Research
shows that eating a little pro-
tein along with carbohydrates
can speed your recovery.
Calories: 80 per 1-ounce
stick
20 Tortilla filled
with refried
beans, salsa, and cheese
Why it’s good: Bean torti-
llas are high in protein and
folic acid and also provide
calcium, phosphorous,
iron, and zinc. To make
this snack even lower in fat,
you can substitute a whole-
grain tortilla, fat-free refried
beans, and a soy-based, fat-
free cheese substitute.
When it’s good: As a 1
substantive, postrun snack
or light meal.
Calories: 310 per 8-ounce
flour tortilla, 2 tablespoons
salsa, and 1-ounce part-skim
mozzarella cheese and Makes ten 1 ⁄ 3 -cup servings. Calories: 165
1
⁄2 cup refried beans
r u n n e r s w o r l d . c o m
21 Tuna fish
Why it’s good: Tuna comes with
protein and heart-healthy omega-3 fats.
Research shows that men who eat at least
3 to 4 ounces of fish per week are less likely
to die of a heart attack, and that women
who eat at least 2 servings of fish per week
reduce their risk of rheumatoid arthritis.
When it’s good: Perfect for lunch or an
afternoon snack. Consider a tuna salad with
low-fat mayo and sliced tomatoes.
Calories: 110 per 3 ounces, canned
in water
Trust us on the next four. At first glance,
these four treats may seem like junk food—
but they’re not. Each provides tangible ben-
efits for runners, so enjoy them guilt-free.
Soy-Nut Trail Mix
Try this fun, good-tasting snack treat
packed with protein and vital nutrients,
courtesy of Runner’s World ® nutrition
editor Liz Applegate, Ph.D. “Soy-nut
trail mix is perfect just after a tough
run, when you really need a boost,”
says Applegate.
1 cup almonds
1 cup dried cranberries
1
⁄ 2 cup dried papaya
⁄ 4 cup cashews
1
⁄ 4 cup roasted soy nuts
1
⁄ 4 cup shredded coconut (optional)
Combine all ingredients and store in a
plastic container with a tightly fitting lid.
Keeps about 6 weeks in the refrigerator.
 15

22 Gummy Bears
These fun, tasty, fat-free snacks
are easily digested and provide a quick hit
of carbohydrates. Many runners swear by
Gummy Bears when they need a quick
pick-me-up on long runs or during mara-
thons. And try a few on those afternoons
when your energy sags.
Calories: 130 per 1.4-ounce packet
23 Pop Tarts
This snack is high in carbohydrates
and vitamin-fortified. Plus, it’s inexpensive,
needs no preparation, and travels well in
a gym bag. One Pop Tart will “start your
engine” if you’re a morning runner and
provide a noticeable energy boost after a
depleting workout.
Calories: 200 each
24 Microwave
popcorn
Unbuttered or slightly buttered popcorn is
low in calories (mostly from carbohydrates),
yet filling. It’s perfect when you crave a
salty food but don’t want many calories.
Calories: 80 to 100 calories per 2 cups
(popped)
25 Pretzels
Like popcorn, pretzels are a low-
calorie carbohydrate treat. Even the salty
kinds are okay for runners who don’t have
high blood pressure, as they’ll help you
replace the sodium you lose through sweat-
ing. They’re excellent as an afternoon snack.
Calories: 110 per 1-ounce serving
16
BACK TO CONTENTS
The Importance
of Cheating
I
If you want to have a cheat day or cheat
meal once a week, then go ahead and eat
five slices of pizza topped with a bucketful
of cheese and down it with your favorite
soda or drink. Don’t feel guilty about it
either, because cheating should be a part cheat meals over the week
of your eating plan as well.
The Cheat Day
This will be your favorite day of the week.
Pizza, cheesecake, ice cream, and a bag of
chips. Yes, eat these junk foods and don’t feel
bad about it. It’ll give you a break from the
monotony of eating right most of the time.
You can cheat in two ways. You can eat
all of your cheat meals on the same day in
one giant splurge and then eat well for the
rest of the week, or you can allow yourself
EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m 
five cheat meals over the
course of the week.
Let’s say you eat 5 meals
per day. That totals 35 meals
per week. If you had a cheat
day on Saturday, that would
be 5 cheat meals out of
35 meals for the entire week.
Then you’ll have to eat like
a saint the rest of the week.
Many athletes find it easier
to have one cheat meal every
other day. So that could
mean a cheat meal on Mon-
day, Wednesday, Friday, and
Sunday. Spreading out your
may help you psychologi-
cally to feel more satisfied
and less deprived.
If you’re the type of person
who is a perfectionist, you
might find it hard to have
a cheat meal at all. You tell
yourself, “I’ve been eating
well and training smart, and
my performance is improv-
ing. Why should I cheat?”
The answer is, you don’t
have to cheat. However,
17
 BACK TO CONTENTS

cheating gives you a mental break from Rather than being a party
having to be perfect all the time. One pooper or the one who
cheat meal (or five) per week is not going always has to eat perfectly,
to adversely affect your training or perfor- enjoy the holidays. If you
mance. The answer: Have a cheat meal want a hefty serving of
every now and then. Maybe it’s not once a apple pie, go ahead and
week; maybe it’s once per month. But do it. have it. Thanksgiving is

You’ll be happier for it.
Surviving
Holidays
You’re going home for the Thanksgiving
holiday and you know what your mom has
in store for you: turkey, gravy, buttered rolls,
Protein: The
only once a year. Besides,
it’s the most celebrated
day of food gluttony. So
celebrate. However, before
the holidays, make sure that
Neglected Nutrient
you eat right. For instance,
if you know that on Thanks-
giving weekend you’ll be
eating nonstop from dusk to

pumpkin pie, desserts—a veritable smorgas-
bord of food. Should you pig out and chalk
it up as a cheat day or days?
Finding Your Ideal
Running Weight
If you look at competitive runners, you’ll
see many with very low body-fat levels.
Most of these runners have developed
these bodies naturally. They didn’t starve
themselves to get there. You can do the
same.
Start by keeping an eating log. Write
down everything you eat and drink. This
will help you to eat better. It will also help
you be aware of the foods you eat and when
you eat them. Whenever you want to know
how you’re doing, you can just look at your
log. It will tell you the percentage of time
you eat right and the percentage of time
you eat junk. It will tell you whether you are
eating frequent (four to six meals) small
meals or whether you habitually skip meals.
Your journal won’t lie.
dawn, then in the preceding
2 weeks you should refrain
from having a cheat day or
meal. Eat right for those
2 weeks, knowing that you’ll
reward yourself when you
go home for Thanksgiving.
Surviving
Parties
Again, depending on what
stage of training you are in,
you can allow yourself some
fun at a party. Go ahead
and have chips, soda, and so
on. On the days before that,
however, eat right. It’s all a
matter of balancing when
you eat right and when you
cheat. You could live the
life of perfection and never
cheat—be the lone soul at
the dinner table insisting
that you eat skinless chicken
breast with broccoli. You
know what? That’s no fun.
I
If you’re like most runners, you’ve prob-
ably been taught the importance of eating
carbohydrates, while on the other hand,
protein has taken a backseat. Maybe you
subscribe to the following myths surround-
ing protein intake.
Myth #1: Protein is bad for your kidneys.
Myth #2: Too much protein is bad for
your bones.
Myth #3: Too much protein can cause
you to get too big, like a bodybuilder.
The fact is you need protein. In fact, as
a runner, you need more protein than the
Recommended Daily Allowance (RDA).
Why Runners Need More
Your body is made up mainly of two things:
protein and water. Proteins are part of your
muscles, bones, cells,
enzymes, antibodies, blood,
organs, and so on. Even
though protein primarily
provides the required amino
acids for maintaining the
health of our organs and
tissues, the need for this
macronutrient is elevated if
you’re an avid exerciser.
One reason: Recovery! You
may think increasing your
protein intake will give you
big muscles that’ll slow you
down. That might be true if
you were to quit running and
start bodybuilding. Running,
however, is a catabolic activ-
ity. In other words, your body
adapts to distance

18 EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m  19


running by getting smaller, not bigger.
Smaller and lighter runners tend to be the
fastest as well. You need to have healthy
muscles to perform at your best. Each time
you run, you cause tremendous muscle pro-
tein breakdown.
For instance, the last time you did repeat
strides or speedwork on a downhill incline,
you probably became very sore a day or
two afterward. That delayed-onset muscle
soreness (also known as DOMS) is due to
microtears in your muscles. You’ve literally
torn some of your muscle fibers into little
bits and pieces. To fix your muscle fibers,
you need to give them the building blocks
they need for repairs. That’s where amino
acids and protein come in. Without the
protein, you’ll have difficulty recovering.
Keep in mind that eating carbohydrates
facilitates recovery as well; albeit in a differ-
ent manner. (See “Carbs: The Good and
the Bad” on page 27.)
Your body adapts to greater than the RDA has
distance running by getting
smaller, not bigger.
How Much Do You Need?
Mixing rice and beans isn’t going to give
you enough protein. That half glass of fat-
free milk with its 8 grams of protein won’t
give you enough either. If you’re a 120-pound
runner, you’d have to drink 15 cups of fat-
free milk to meet your daily protein needs!
As a runner, you need 1.5 to 2 grams of
protein daily per kilogram of body weight, or
1 gram of protein per pound of body weight
daily (that’s slightly higher than the 2 grams
per kilogram of body weight a day recom-
mendation, but it’s easier to remember). or dysfunctional kidneys,
20
As a general rule, consume then it would certainly be
a lean protein source 4 to wise to avoid excess protein.
6 times daily (or every sirloin is only 10 percent fat. A simple
3 hours). If you don’t have
time for a real meal, try a
minimeal of a protein bar or
a meal-replacement shake.
It’s especially important that
you consume protein (and
carbohydrates) immediately
after you run.
Can you overdose on
protein? Protein intakes as
high as 1.3 grams of protein
per pound of body weight
have been shown to have no
effect on kidney function.
In fact, Darryn Willoughby,
Ph.D., an associate profes-
sor of exercise physiology
at Texas Christian Univer-
sity, states that, “There’s
absolutely no evidence that
consuming protein at levels
any harmful effects in nor-
mal, healthy adults.”
Another concern is bone
health. Does eating a lot of
protein compromise your
bone mineral content? A
study in the journal Nutri-
tion Reviews reported that
animal protein had a protec-
tive role for bone, especially
in elderly women, whereas
plant protein was negatively
associated with bone min-
eral density. The hazards of
eating a high-protein diet are
grossly exaggerated. How-
ever, if you have damaged
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The Best
Sources of
Protein
Here are several of the best
protein sources for athletes.
Milk
There’s more to milk than
making a moustache. In
addition to the calcium
(which may be a potent fat
fighter), an assortment of
bioactive peptides or small
proteins have been identi-
fied in milk. These peptides
may improve overall health
and well-being. According
to the Journal of Dairy Sci-
ence, “Bioactive peptides
[in milk] may function as
health care products, pro-
viding therapeutic value for
either treatment of infection
or prevention of disease.”
Milk is a complete pro-
tein and therefore contains
all of the essential amino
acids. Generally, you should
consume whole milk if
you’re the kind of person
who skips meals or eats little
fat. Otherwise, fat-free milk
should suffice.
Beef
Don’t let the fat in beef
scare you. In fact, there’s
a huge difference in fat
content between different
r u n n e r s w o r l d . c o m
cuts of beef. For example, ground chuck is
20‑percent fat by weight, whereas ground
method for remembering which beef
source has the least fat content is to remem-
ber that those at the beginning of the alpha-
bet (ground chuck) have the most fat and
those at the end of the alphabet (ground
sirloin) have the least.
If you remember one thing about beef,
it should be ZIP: zinc, iron, and protein.
Beef has lots of all three. Also, lean beef is
a healthy protein choice. For example, one
study published in Nutrition looked at
overweight women who exercised and
consumed a restricted calorie diet with
lean beef or chicken as the main protein
source. Both groups lost similar amounts
of weight, body fat, total cholesterol, and
LDL cholesterol (the bad cholesterol).
Nutrients in Beef
A 6-ounce serving of top sirloin, trimmed
of fat and broiled, contains: 326 calories, 51.6
g protein, 11 mg zinc, 5.7 mg iron.
Chicken
Eating chicken as part of a well-rounded
diet can help decrease total cholesterol and
LDL cholesterol levels. Like beef, chicken
is a very good source of protein, but its fat
content can vary dramatically. Most of the
fat in chicken is in the skin. For instance,
a 100-gram serving of chicken breast with
skin contains 222 calories and nearly
11 grams of fat, while a skinless breast
has just 173 calories and less than half the
fat. Dark meat contains more fat than white
meat—if your overall fat intake is low, eat
the dark meat to ensure that you consume
 21

the needed fat to keep your cell membranes
healthy and your hormone levels normal.
Nutrients in Chicken
Here’s how 1 cup of chopped,
roasted, skinless dark-meat
chicken stacks up nutritionally
against 1 cup of white meat.
C a lo ries P r otein Fat
Dark 287 38 g 14 g
White 242 43 g 6g
Although egg yolks dextrin, glucose, or sucrose.
have a bad reputation, health and anticancer benefits. This may
it isn’t deserved.
Eggs
Some experts consider the amino acid effect. Casein stimulates pro-
profile of eggs to be the best of all food
sources. Eggs are a rich source of thiamine,
riboflavin, pantothenic acid, folic acid, calories but no soy protein.
vitamin B12, biotin, vitamin D, vitamin E,
and phosphorus. In a study from the Jour-
nal of the American College of Nutrition,
researchers examined 27,000 individuals
and found “the daily nutrient intake of egg
consumers was significantly greater than
that of non-consumers.” That is, the egg
consumers had a greater daily intake of
vitamins B, B12, C, E, and A.
Although egg yolks have a bad reputation,
it isn’t deserved: Individuals in the study who
ate four or more eggs daily had lower blood
cholesterol levels than those who ate one
egg or fewer a day.
22
Fish
Fish may be the single best
protein food source, due to
its amazing dietary benefits.
Particularly, the healthy fat
in fish (eicosapentaenoic
acid and docosahexaenoic
acid) is something that you
won’t find in other high-
protein foods. There’s some
evidence that eating fish
improves sugar metabolism
and decreases your risk of
heart disease. Just one serv-
ing per week will provide
these benefits; however,
more frequent consumption
is even better.
Meal-
Replacement
Powders
Sometimes you just don’t
have time to fix a real by 31 percent versus whey’s
meal. A good alternative is 68 percent. However, casein
a protein powder or a meal-
replacement powder. Most
of these mixes are high in
protein, have moderate to
no carbohydrates, and have
little to no fat. Powders
are made from three main
sources of protein—whey,
casein, and soy. Here’s a
close look at the pros and
cons of each.
Whey protein
Whey is a complete protein
and is particularly high in
the branched-chain amino
EAT LI K E A  G ENIUS
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acids (leucine, isoleucine,
and valine) and glutamine
(an immune-boosting amino
acid). Whey is considered a
“fast” protein, which means if
you eat a serving of whey on
an empty stomach, levels of
blood amino acids peak about
1 hour afterward and return to
baseline within 3 to 4 hours,
which makes whey an ana-
bolic protein that’s great for
muscle building or recovery.
In fact, you can create an ideal
postexercise meal by combin-
ing whey protein with a car-
bohydrate that’s high on the
glycemic index, such as malto­
Casein
Casein is the “opposite” of
whey, in that it is a “slow”
protein with a lower anabolic
tein synthesis or anabolism
has a profound anticatabolic
effect, meaning that casein
inhibits protein breakdown.
Because your body digests
it slowly, casein produces a
slow but steady rise in amino
acids. Blood levels of amino
r u n n e r s w o r l d . c o m
acids peak 1 to 2 hours after you eat casein
(but they don’t get as high as when you eat
whey).
On the upside, blood amino acid levels
stay elevated for up to 7 hours. Casein is a
great protein to take before going to bed.
Because it’s absorbed slowly, you’ll get a
steady flow of amino acids into your body,
which will help your body repair your
muscles while you sleep.
Soy
Soy is the best nonanimal source of protein.
Though most Americans don’t consume
soybeans on a regular basis, you’ll find
many palatable soy products (such as soy
milk and soy-based protein powders) at your
local health food store. Soy protein contains
potent antioxidants that provide significant
be due to the isoflavones, saponins, phytic
acid, and other phytochemicals that soy
contains. One recent study found that
a diet incorporating a soy-based meal-
replacement formula lowered body weight,
fat mass, and LDL cholesterol, compared
with a diet with the same number of
Fish may be
the single best protein
food source, due to its
amazing dietary benefits.
 23

Fat
Fixations
I
In your quest to be fast, you may think that
you need to eliminate or severely limit
how much dietary fat you eat. The truth is,
you need fat in your diet—especially the
healthy kinds, such as monounsaturated and
polyunsaturated fats—or your performance
can suffer.
The healthy fats include nuts of all kinds,
such as cashews, almonds, and peanuts;
fatty coldwater fish, such as salmon; and
olive oil. If you eat these three foods, you’ll
not only be much healthier but also, in the
long run (pun intended), a better athlete.
Here’s how the facts support the impor-
tance of dietary fat.
1. Healthy fats aren’t stored as body fat as
easily as the unhealthy fats, which include
animal fats and trans fats.
24
2. You can eat more fat,
yet still have six-pack abs
and more energy.
3. Healthy fats are good
for your heart.
4. Fats are a good way to
consume needed calories
when you’re training heavily.
5. Besides protein, fats
are essential to good health.
If you don’t eat enough of
the essential fats, such as
linoleic and linolenic acid
(two fats your body cannot
manufacture on its own),
you’ll feel lethargic and
unhealthy.
As you can see, fat is solid at room temperature,
not the enemy. Undercon-
sume fat, and your hair fat from that pork chop is
will become brittle, your
skin will become dry, and
your mood will become...
well, moody! You need fat
for energy, hormone pro-
duction, cell membrane
EAT LI K E A  G ENIUS
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structure and function, and
a host of other valuable
things.
The Three
Kinds of Fat
The three main types of fats,
or fatty acids, are saturated,
monounsaturated, and
polyunsaturated. A saturated
fatty acid has the maximum
possible number of hydrogen
atoms bonded to every car-
bon atom. A fatty acid with
only one double bond is
called “monounsaturated”
because there are some
“missing” hydrogens. Fatty
acids having more than
one double bond between
carbon molecules are poly-
unsaturated. All foods that
contain fat usually contain
a combination of these
three types of fat in various
proportions.
Trans and saturated fats
These two fats are a deadly
duo. If you enjoy living,
limit your consumption of
these fats. Saturated fats are
so that delicious morsel of
probably high in saturated
fat. Trans fats (also known as
trans fatty acids) are made
when food manufacturers
turn liquid oils into solid
fats. A small amount of
trans fat, however, occurs
r u n n e r s w o r l d . c o m
naturally in animal-based foods. Just like
saturated fats, trans fats are not your best
friend. They can elevate your levels of
“bad” cholesterol and thus increase your
risk of heart disease. Read food labels. If
the label says “partially hydrogenated” or
“hydrogenated,” then that food contains
trans fats. You’ll find trans fats in foods such
as margarines, cookies, snacks, fried foods,
and even peanut butter.
Does this mean that you should elimi-
nate trans fats and saturated fats completely
from your diet? No. First of all, it just isn’t
practical. Secondly, certain foods, such as
dairy and meat, contain naturally occur-
ring nutrients that your body needs. For
instance, beef is a great source of zinc,
iron, and protein. Thus, eliminating beef
from your diet isn’t the best option. Instead,
consume beef once or twice a week (rather
than every day), and choose the leanest
cuts. In general, opt for the leanest protein
sources, such as skinless chicken, or the
healthy proteins with fat, such as salmon.
The good fats
Researchers have known for many years
that high fat intake, at least in the form of
olive oil, does not have any apparent nega-
tive health effects. Furthermore, we know
that monounsaturated fats are less likely
to be stored as fat, so keeping that svelte
physique will be easier if you stick with the
good fats. In an 8-week study done on mice,
scientists found that nonexercising mice
that were fed beef fat gained more body fat
than mice fed a monounsaturated fat diet.
Monounsaturated fats are healthy fats
found in nuts, avocados, and oils. Olive and
canola oil contain more monounsaturated
fats than polyunsaturated fats. Chris Lydon,
M.D., author of Look Hot, Live Long, says,
 25

“Unsaturated fats can help reduce circulat-
ing triglyercides and decrease your risk of
cardiovascular disease, stroke, obesity, and
diabetes.” For example, subjects who con-
sumed lots of peanuts (high in monounsat-
urated fat) during a 30-week study lowered
their serum, or blood, levels of fat (specifi-
cally triglycerides), and reduced their risk of
cardiovascular disease.
Polyunsaturated fatty acids represent
quite a varied number of fats, and some of
these polyunsaturated acids are more ben-
eficial than others. The omega-3 fats found
in fish are great for you.
Something fishy here
The fat in fish has tremendous health ben-
efits. The omega-3 fats found in certain fish
(for example, salmon) are something that
no athlete should be without. Greenland
Eskimos who eat lots of fish have a lower
incidence of heart disease, arthritis, and
psoriasis. Many scientists have attributed
this to the large quantities of fish fat they
consume.
For runners, fish fat’s anti-inflamma-
tory role may be particularly important.
Inflammation is a normal and necessary
component of skeletal muscle adaptation to
intense exercise. If you increase your con-
sumption of fish, you may be able to speed
up your postexercise recovery process. The
richest sources of omega-3 fats are cold­
water fish, such as salmon, sardines, certain: Most runners eat too many carbohy-
mackerel, herring, trout, and pilchards.
Another nice benefit of fish is that one of
its fats, EPA (eicosapentanoic acid), helps
prevent muscle wasting with certain dis-
eases. This doesn’t mean you should wait
until you’re wasting away before you visit
the local fish market. On the contrary, it’s
26
BACK TO CONTENTS
just one more example of
why fish is a potent health
food. According to sports
nutritionist, Douglas Kal-
man, M.S., R.D., of Miami
Research Associates, “Fish
is the best source of the
Carbs: The Good
omega-3 fats, and it would
behoove all runners to con-
sume fish regularly.”
and the Bad
Just the
Fat Facts
C
To maximize the benefits
of fats in your running,
follow these pointers.
■ Eat fish fat once a week
■ Use olive oil–based salad
dressing
Carbohydrates are an important part of the For example, as much as
■ Eat nuts as a snack
nutrition regimen of runners. There are, you might love Oreo cook-
■ Consume roughly however, good carbs and bad carbs (see “Eat ies, don’t buy them. If you
30 percent of your the Good Carbohydrates,” page 8). Also, the like white bread, stop right
calories from fat time at which you consume carbohydrates can there. If eating your mom’s
■ Limit your intake of impact performance and recovery. chocolate chip cookies is
saturated and trans fats
How much carbohydrate do you really nothing less than an out-
Eat red meat just twice need? Certainly, the conventional wisdom of-body experience...okay,
■
per week; eat whole holds that carbohydrates should make up the have a couple.
eggs every other day majority of one’s caloric intake. Exactly how The point is this: You
much, however, is debatable. One thing is need to consume (most of
the time) carbohydrates
drates and not enough protein and fat. Here’s that occur naturally in the
Most runners a guide to the right carbs in the right amounts food chain—that is, carbs
to best power your running body. that are unprocessed, such
eat too many as fruits, vegetables, and
carbohydrates beans. These are whole-
and not enough If It’s in a Box, Don’t Eat It some foods that Mother
Nature has created for us
protein and fat. Stay away from processed carbohydrate foods to eat. On the other hand,
(and the word “foods” is used loosely here).
EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m  27

crackers are made from the flour that
is made from wheat that has most of its
redeeming healthful qualities processed
out of it. Crackers do not grow on trees or
sprout from the earth.
Go ahead and eat as many fruits and veg-
etables as you like. Maximize whole-grain,
minimally processed carbs, such as slow-
cooking oatmeal, brown rice, whole-grain
bread, and quinoa. Although these carbs
have been processed to some extent, they
still closely resemble the true oats, rice, and
quinoa that grow in nature. On the other
hand, their more processed counterparts,
such as instant oatmeal and white rice,
have had the outer covering of the grain
stripped off to speed cooking. The outer
covering of the grain contains most of the
fiber and good nutrition of a grain. Once
you remove it, you’re essentially left with
empty calories.
As a general rule, minimize your con-
sumption of processed carbs, such as cook-
ies, cakes, crackers, white breads, and white
rice. Treat your body as a finely tuned
machine, and give it the best fuel possible.
An Oreo is fine once in a while—just don’t
fill up with low-octane junk food on a regu-
lar basis.
The Ideal Percentage
of Carbohydrates
There is no single ideal ratio of carbohy-
drates to proteins to fats. Such a ratio would
depend on how much total food and calo-
ries you consume daily. Rather than think-
ing of carbs as a percentage of calories, it’s
better to concentrate on eating enough
carbohydrates to fuel your running.
For example, if you’re starving yourself
on a 500-calorie diet, your carbohydrate
28
intake will be inadequate
even if it makes up 70 per-
cent of your total intake. In
fact, your fat and protein
intake will be too low as
well. On the other hand,
if you’re consuming 3,000
calories per day, then a diet
consisting of 40 percent car-
bohydrates should be more
than enough to meet your
needs. Keep in mind that
you need essential amino
acids and fatty acids. Also,
amino acids as well as glyc-
erol (from fat) can serve as
another source of glucose or
glycogen.
You may have heard how
important carbohydrate
consumption is for the run-
ner. Much of these recom-
mendations, however, apply
to long-distance competi-
tion at the half-marathon
or marathon distances. If
you’re an 800-, 1500-, 3000-,
or even 5000-meter runner,
you need not worry about
running out of glycogen
(stored carbohydrate) during
a race. You need to run for
at least an hour and a half
to deplete the stored glyco-
gen in your muscles. If your
typical workout and race is
less than that, you shouldn’t
be concerned with carbohy-
drate loading.
Running a full-length you without overdoing it,
marathon (26.2 miles)
requires a different training
strategy as well as a different
EAT LI K E A  G ENIUS
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nutritional program than
running a 5-K or 10-K. Let’s
face it, running for should consist of a lean source of protein
21⁄2 hours at 5 to 7 minutes
per mile requires a different
approach than doing 60- to
70-second quarters for 1500
meters around a track. In
the marathon, you’re deal-
ing with dehydration, gly-
cogen depletion, and severe
local muscle fatigue. In the
1500-meter event, dehydra-
tion and glycogen depletion
are not factors in the race.
Fatigue typically sets in dur-
ing the last half-lap. That
fatigue during the 1500-
meter event is primarily the
result of a build-up of lactic
acid and an inability to tol-
erate severe pain during the
latter portion of the race. It
isn’t due to glycogen deple-
tion. On the other hand,
fatigue during a marathon
has nothing to do with lac-
tic acid, but everything to
do with glycogen depletion,
dehydration, and mental
fatigue.
So, if you are running
shorter distances, focus on
eating unprocessed carbo-
hydrates. Try to consume
a carbohydrate-containing
food at each of your six
meals. This will ensure a
steady stream of energy for
leaving you enough room GI foods are also bad for your heart. Eating
in your stomach to eat the
protein and fat that your
running body needs. To
r u n n e r s w o r l d . c o m
make sure you eat all the macronutrients
in the right amounts, each meal you eat
(such as baked fish); a high-fiber, natural,
complex carbohydrate (such as brown rice);
a fibrous vegetable (such as salad, broccoli,
or cauliflower); and a touch of unsaturated
fat (such as olive oil mixed into your salad).
The Glycemic Index
When it comes to planning your training
meals, your carbohydrate sources should
be not only unprocessed but, ideally, also
high in fiber and low on the glycemic
index (GI). This index is a measure of how
quickly your blood sugar rises after you eat
a specific type of carbohydrate.
In one study, young obese boys who ate
a meal composed of high-GI foods tended
to eat more later in the day than when they
ate a meal composed of lower-GI foods.
Researchers also studied the effects of high-,
medium-, and low-GI meals eaten during
breakfast and lunch. They then measured
how much these boys ate for the 5-hour
period after lunch. When compared with
the low-GI meal, voluntary food intake was
53 percent greater after the medium-GI
meal and a whopping 81 percent greater
after the high-GI meal. Insulin levels were
dramatically higher after the high-GI meal.
Even though each meal had the same
number of calories, the impact on hunger
and satiety was different. High insulin lev-
els combined with a tendency to eat more
afterward makes it easier for you to gain
body weight and fat.
Besides being bad for your waistline, high-
high-GI foods can increase your risk of coro-
nary heart disease. In fact, a study in women
found that eating high-GI carbohydrates was
 29
 BACK TO CONTENTS

by itself a good predictor of heart disease, 98), sugar (high-GI rating of

meaning the more you ate, the greater your
risk of heart disease.
The biggest reason you should avoid
high-GI foods is their effect on your run-
ning performance. Consider the following
evidence:
100), and water (no GI rat-
ing). The blood sugar level
dropped dramatically in the
potato and sugar groups,
right at the start of exercise.
The lentil group burned

Good Times
more fat during exercise
■ Low-GI foods consumed in the hour than the sugar or potato
before exercise may ameliorate the decline group, and the lentil group
in the blood sugar level that occurs at the
start of exercise. In other words, you’ll
lasted longer on the bike
test than the other groups.
to Eat
reduce the use of carbs as a fuel and
increase the use of fat for energy. If you’re
going out for a 75-minute training run,
■ In a similar study,
women who consumed a
and Drink
consume a small bowl of oatmeal about moderate-GI food 45 min-

an hour before.
■ Consuming high-GI foods promotes a
dramatic rise in the blood sugar level and a
corresponding rise in the hormone insulin
level, as insulin tries to clear the excess
glucose from your bloodstream. Often-
times, you’ll feel hungry soon after eating a
high-GI carb. This sequence of events may
promote excessive energy intake later in
the day, and you’ll put on extra pounds as a
result. It also might make you feel tired hydrates and as many fruits
during your workouts.
■ Scientists compared the effects of four
different meals (ranging from a low- to
high-GI rating) on a group of cyclists who
were instructed to pedal to exhaustion. The
meals included boiled lentils (low-GI rat-
ing of 29), baked potato (high-GI rating of
utes before an exercise test
lasted 16 percent longer
on a bike test to exhaustion
than when they consumed a
high-GI food.
Stick with the “Foods You
Should Eat” list on page 9,
and you’ll do just fine. An
easy rule-of-thumb: Eat
natural, unprocessed carbo-
and vegetables as possible.
If it’s in a package, don’t
eat it.
Remember, there are no
pasta trees, bagel bushes, or
bread shrubs. That stuff just
isn’t natural.
I
If there’s just one dietary strategy that all
runners should use, it’s the following: Con-
sume a beverage that contains carbohydrate
and protein immediately after training or
competition: It should consist of at least still want to eat Twinkies
20 grams of protein, preferably fast-absorb-
ing protein such as whey, mixed with some
healthy, nutrient-filled carbohydrate, such
as bananas, mangoes, or your favorite fruit.
Put it in a blender, mix it, and drink it as
soon as you can after training.
This is the new science of nutrient tim-
ing. Scientists have figured out that when
you eat or drink is as important as what
you eat or drink. For instance, research has
proven that consuming a carbohydrate- absorbs nutrients. If you miss
protein supplement immediately after train-
ing increases lean body mass more than if
you take the same supplement 2 hours after
exercise. That’s true even if you eat the
same total calories through-
out the day.
If you forget all the rules
of good nutrition, if you
instead of an apple, and if
you would rather die in a
flaming plane crash than eat
leaner proteins, then at the
very least follow the above
advice. If you ignore it,
you’ll be missing out on an
important and fleeting win-
dow of time in which your
body craves and most easily
out on this precious window,
you won’t recover as quickly
and you won’t run as well
during your next workout.

30 EAT LI K E A  G ENIUS r u n n e r s w o r l d . c o m  31


That’s just a glimpse of nutrient timing
science. There are even more strategies you
can use before, during, and after training to
maximize performance and recovery. Let’s
take a look at each.
Eating before
Exercise
Research shows that consuming a carbo­
hydrate-containing supplement before Eating during
exercise will improve your running perfor-
mance. In a study from the Georgia you ingest a solid or liquid
Institute of Technology, researchers asked
12 highly trained male distance runners carbohydrate solution dur-
to drink water or a 6- or 8-percent carbo­
hydrate-electrolyte drink before and during
a 15-kilometer run. Runners who drank
the 6- or 8-percent carbohydrate-electrolyte
drink improved their running performance,
particularly during the final 1.6 kilometers
of the run. Having the beverage seemed to
have a beneficial effect toward the end of
the run, when fatigue tends to set in.
Another study led by one of the preemi-
nent sports nutrition scientists, Rick Kreider,
Ph.D., examined carbohydrate use in U.S.
National Field Hockey Team members.
Seven members of the team drank carbohy-
drate solution containing 1 gram per kilo-
gram of body weight of carbohydrate four
times daily. Seven other team members
ingested a placebo (a sweet-tasting, no-calo-
rie solution) for 7 days of intense training.
The group that consumed the during this workout, they
carbohydrate supplement had a greater
improvement in time to maximum exhaus-
tion and experienced less postpractice hydrate supplement, or a
psychological fatigue than the placebo
group.
Drinking a carbohydrate solution works
32
best for workouts or races
lasting longer than 1 hour.
You can use this strategy
before a long training run 80 percent of their max
or a cross-country race.
Another good time to con-
sume a carbo­hydrate drink
is just before doing hard
intervals on the track.
Exercise
You can also consume a carbohydrate, but any carbo­
ing exercise, especially
if your session will last
longer than 1 hour. This
strategy is mainly for train-
ing runs. Clearly, you can’t
have someone hand you
something to eat or drink
in the middle of a 10,000-
meter race on the track. If
your training runs are long
and intense, however, you
should consume a carbohy-
drate-containing beverage
during your workout.
In one study, seven because this sugar has been
well-trained male cyclists
exercised at either 45 or nal distress.
75 percent of their max
VO2. On different days found similar results. For instance, one
consumed a placebo, a
10-percent liquid carbo­
solid carbohydrate supple-
ment. They pedaled for
124 minutes, took a rest,
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pedaled again for 190
minutes, and then rode to
exhaustion, working at Remember the short window of time
VO2. When the participants
consumed the liquid or
solid carbohydrate, they
lasted 20 to 30 minutes
longer during the pedal
to exhaustion than they
did when they ingested
the placebo beverage. So
it may not matter whether
hydrate is definitely better
than none. Even though
this study was done on
cyclists, the same principles
apply to runners.
When consuming a drink
during exercise, choose one
that contains glucose, sucrose,
maltodextrin, or all three
types of carbohydrate sugars.
Fatigue is often delayed
by 30 to 60 minutes when
you consume these sugars.
Stay away from drinks that
contain the sugar fructose,
shown to cause gastrointesti-
After exercise,
even if you have
no appetite, get
something in
your stomach.
r u n n e r s w o r l d . c o m
Eating after Exercise
(within 2 hours) after a workout when your
muscles are most receptive to absorbing
the carbohydrate and protein that you feed
them. This, indeed, is one of the most
important pieces of dietary advice you can
follow. Even if you have no appetite, get
something in your stomach.
Here’s some evidence to back up this
claim. A study from the University of North
Texas asked athletes to consume either a
carbohydrate-protein solution (53 grams of
carbohydrate, 14 grams of protein, 1.5 grams
of fat, along with added vitamins, minerals,
and amino acids) or Gatorade (21 grams of
carbohydrate and no protein or fat) imme-
diately after cycling for 2 hours at moderate
intensity. They drank the same solution
again 2 hours later. Time to exhaustion
during a subsequent workout was 55 per-
cent greater in the athletes who consumed
the carbohydrate-protein solution. These
athletes also stored 128 percent more
muscle glycogen than the Gatorade group.
Protein is an important part of the mix
because it helps promote better glycogen
storage and, even more important, it aids
muscle tissue repair. According to the Uni-
versity of North Texas researchers, “Recov-
ery supplements should be consumed to
optimize muscle glycogen synthesis as well
as fluid replacement.” Other studies have
study found that “postexercise supplementa-
tion improved time to exhaustion during a
subsequent bout of endurance exercise.”
 33

Recovery after exercise is key to a long,
healthy running lifestyle. Even if you’re just
a recreational runner, this tactic will help
you feel better during your next run.
After a bout of exercise, you want to do
three things:
1. Restore fluids and electrolytes. This is
why it’s best to consume a beverage rather
than whole foods.
2. Replenish muscle glycogen. This is
why you need carbs. Your body will most
readily convert simple sugars and carbs that
When It’s Good to
Eat a High-GI Carb
Between 5 and 10 minutes before exercise
or a race, consume a carbohydrate that’s
high on the GI, such as an energy gel.
Experiment with different carb options
during training, however. Everyone’s body
responds differently to different forms of
carbohydrate, and you don’t want to
suddenly find out on race day that your
stomach rebels when you eat a bowl of
shredded wheat.
34
are high on the glycemic
index into muscle glycogen
after your workout.
3. Repair skeletal muscle
fibers. This is why you need
to consume protein and
amino acids.
Nutrient
Quality
Matters
It not only matters when you
consume nutrients but also
which nutrients you consume.
These important nutrients
should be part of your nutri-
ent timing program.
Whey and casein
When you think of pro-
tein powders, think whey
and casein protein. Whey
protein is great for helping
muscles repair and rebuild.
Additionally, it offers unique
health benefits. Casein, on
the other hand, is an ideal
nighttime protein. Cottage
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cheese, for example, is
full of casein protein. It’s a
great protein source to take
before going to bed because
it’s slowly digested and
absorbed, thus giving your
body a slow and sustained
release of amino acids into
your bloodstream.
Essential amino acids
The building blocks of some of the free-radical–induced muscle
proteins are amino acids.
Recent work has shown
that consuming a drink or
supplement with essential
amino acids plus carbohy-
drates before exercise results
in 160 percent greater net
phenylalanine uptake than
consuming the same drink
postexercise. That translates
into a greater potential ana-
bolic effect. For runners,
that means your muscles
recover better from hard,
intense training runs.
The amino acid leucine is
particularly great for muscle
recovery. For instance,
in one study, a leucine-
r u n n e r s w o r l d . c o m
supplemented meal helped restore muscle
protein synthesis in old rats. Also, in adult
rats, daily supplementation with leucine
improved muscle protein synthesis. The
researchers speculated that leucine supple-
mentation may be one way to obtain gains
in protein without necessarily having to eat
a high-protein diet.
Antioxidants
Vitamin E supplementation may reduce
damage typically inflicted during hard
workouts. Endurance athletes appear to
benefit particularly well. Supplementation
of 800 IU of vitamin E daily induces a
300 percent elevation of alpha-tocopherol
(vitamin E) in blood and 53 percent
elevation in muscle fibers within about
2 weeks. This is beneficial for type I, or
slow-twitch, muscle fibers.
Vitamin C supplementation is effec-
tive in reducing the incidence of upper
respiratory tract infections after prolonged
endurance exercise. Thus, vitamin C is a
critical micronutrient that athletes should
consume, especially after a hard workout.
 35

Good
Hydration
W
Which is better, water or a sports drink?
That’s a tough question to answer. There
are situations in which sports drinks are a
must, especially during your long training
runs, but there are other times when either
water or a sports drink will suffice, such at the effect of carbohydrate
as during your shorter workouts (less than
45 minutes).
Nonetheless, remaining well hydrated
is important, particularly if you live in a
hot climate, such as Florida, Texas, or Ari-
zona. If you live in one of these climates,
it’s probably a good idea to drink copious
amounts of water throughout the day, even
when you aren’t training. If you don’t like
water, there are several drinks that are basi-
cally calorie-free that would be a good sub-
stitute. For example, various fitness waters
on the market taste great and contain no
calories. Let’s face it, if given the choice
36
between not drinking water
versus drinking one of the
big-name brands of flavored
water, then that’s a no-
brainer: Drink the flavored
water!
The Science of
Rehydration
In one study, scientists looked
ingestion before and during
exercise. On four separate
occasions, they asked seven
endurance-trained men to
cycle for 2 hours at roughly
63 percent of their peak
power output, followed by high-carbohydrate solution
a time trial. During the
four separate workouts, the
cyclists drank one of the which is why a regular
following solutions:
■ A placebo beverage that you should drink eight glasses of water
30 minutes before and every
15 minutes during exercise
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■ A placebo beverage keeping your body hydrated is important.
30 minutes before exercise
Your performance will drop if you lose
and a carbohydrate bever-
too much fluid and electrolytes. Maintain-
age (2 grams per kilogram;
ing fluid balance affects several key areas,
6.4 percent solution) every
including temperature regulation, heart
15 minutes during exercise
function, and cognitive function. When-
■ A high-carbohydrate ever you exercise (in the heat particularly)
beverage (2 grams per
kilogram; 25.7 percent
and lose fluid, your ability to dissipate heat
is compromised. This in turn may com-
carbohydrate solution)
30 minutes before exercise
and a placebo beverage
promise your ability to exercise, because
you will overheat. Also, cardiac output
(the amount of blood your heart pumps
every 15 minutes during in a given timeframe) will be diminished
exercise because you have more viscous blood to
■ A high-carbohydrate pump. Remember, blood is primarily water.
beverage (2 grams per If you lose fluid as a result of exercise, you
kilogram; 25.7 percent will impair your cardiac output. Finally,
carbohydrate solution) some evidence indicates that moderate
30 minutes before exercise levels of dehydration can lead to cognitive
and a carbohydrate bever- impairments.
age (2 grams per kilogram;
In general, the amount of fluid your
6.4 percent solution) every intestines can absorb depends primarily
15 minutes during exercise on how much you drink and the calorie
What happened? The content of the drink. Too much sugar may
time trial performance of slow digestion during exercise, thus imped-
the last group improved. The ing your body from absorbing the fluid and
researchers concluded that electrolytes from your beverage. That’s why
the best way to hydrate and some sugar-filled soft drinks may be too con-
improve performance dur- centrated for you to drink during a training
ing exercise is to consume run. Some runners take a cola drink (with
a carbohydrate beverage sugar and caffeine), and let it get flat. They
before and during exercise. either drink that straight, or they dilute it by
Keep in mind that some one-half and drink it. Before you try any of
athletes cannot digest a these strategies at a race, test it out during
one of your training runs.
just before exercise without
Besides improving your performance,
significant stomach upset,
staying hydrated may also help you burn
body fat. Water accounts for 65 to 75 per-
10 percent sports drink
cent of the weight of muscle. The notion
solution works best.
There are many other per day makes sense in that your body is
studies that show that basically a reservoir of water. Because your
r u n n e r s w o r l d . c o m  37

body’s chemical reactions all occur in a
fluid environment, it follows that you need
to keep your body well hydrated so that
all of these chemical reactions proceed
smoothly and efficiently. So even if you
aren’t thirsty, try to drink water or a no-
calorie, flavored water throughout the day.
Glycerol for Hydration
Glycerol, also called glycerin, is a sweet,
syrupy, colorless liquid that is used as a
sweetener. If you pull out your dust-covered
biochemistry books, you’ll notice that much
of the discussion of glycerol deals with the
fact that it’s an important component of the
triglyceride (fat) molecule. In fact, glycerol
forms the backbone of the triglyceride mol-
ecule and contains about 4 calories per gram.
Because glycerol helps you retain more
fluid, some scientists theorize that consum-
ing glycerol might help performance. This
is based on the fact that if you keep yourself
well hydrated, then you’ll be able to train
harder and longer, particularly in hot envi-
ronments. In reality, glycerol is probably
only beneficial to athletes participating in
ultra-endurance sports taking place in hot,
humid conditions. This is where the threat
of dehydration is the greatest.
A study published in International Jour-
nal of Sports Medicine showed that glycerol
might help exercise performance. In this
two-part investigation, researchers set out
to determine whether preexercise glycerol
ingestion, when compared with preexercise
placebo hydration, lowered heart rate and
prolonged endurance time during submaxi-
mum-load cycling. They also wanted to
learn whether the same preexercise regimen
followed by a carbohydrate-replacement
38
solution during exercise
would affect the same body
responses. Glycerol inges-
tion lowered average heart
rate by 2.8 beats per minute.
When a carbohydrate solu-
tion was consumed during
exercise, glycerol lowered
heart rate by 4.4 beats per
minute. Glycerol also pro-
longed endurance time by
21 percent.
There are a few glycerol-
containing rehydration
beverages on the market;
however, some individuals
complain of stomach upset
and headaches after drink-
ing them. As with any food
or supplement regimen, it is
always best to try these out
during practice first.
Carbs and
Marathons
Consume 4 grams of carbo-
hydrates per pound of body
weight per day during your
marathon training. Any less,
and your leg muscles may
become glycogen-depleted,
leading to lower-quality work-
outs and increased risk of
overtraining. So pull out the
Italian cookbook and get the
pasta water boiling.
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Sports
Supplements
for Runners
E
Ergogenic aids are defined as anything that
can help you improve performance, but
typically refer to performance-enhancing
supplements. For instance, consuming car-
bohydrates that are high on the glycemic
index (GI) during a marathon run will
improve performance, so, in this case, car-
bohydrates are an ergogenic aid. On the
other hand, consuming the same carbohy-
drates 1 hour before weight training will
not improve your performance in the gym.
In that particular case, carbohydrates would
not be considered an ergogenic aid.
Many ergogenic aids fall under the rubric
of dietary supplements (with one notable
exception that you’ll find fascinating). For
most individuals, the word “supplements”
connotes visions of hormones, foul-tasting
protein powder, or gobs and gobs of pills
r u n n e r s w o r l d . c o m 
with various wacky ingre-
dients. Also, many people
think of supplements as
products that only body-
builders take. If you want
big muscles, then take sup-
plements, the theory goes.
Nothing could be further
from the truth. You prob-
ably consume supplements
without realizing it. For
instance, do you drink cal-
cium-fortified orange juice?
Do you eat breakfast cereal
fortified with vitamins and
minerals? Do you drink a
sports beverage before, dur-
ing, or after training? Do you
drink vitamin D–fortified
milk? Countless food prod-
ucts are now supplemented
with folic acid, among other
vitamins and minerals. Now
you can even buy vitamin-
fortified water.
39

Supplements as
a Training Tool
Supplements aren’t meant to take the place
of healthy eating. A diet that consists of low-
GI carbohydrates, lean proteins, and health-
ful fats is paramount to your daily nutritional
regimen. Think of supplements as the icing
on the cake of your eating program.
These are the most important supplements
for runners.
Carbohydrate-protein supplements
It’s critical that you consume a carbohy-
drate-protein combination soon after exer-
cise. Carbohydrates alone will help, but
adding protein is even better. In a study
published in the Journal of Strength and
Conditioning Research, researchers com-
pared a carbohydrate-protein beverage to
Gatorade by conducting a 2-part study look-
ing at endurance performance in cyclists.
In part one of the study, they asked
cyclists to ride a bike for 2 hours to deplete
levels of muscle glycogen. After the 2-hour
ride, the cyclists drank either the carbohy-
drate-protein beverage or Gatorade. Imme-
diately afterward, they performed a ride to
exhaustion at an intensity of 85 percent of
their maximum oxygen uptake. The cyclists
who consumed the carbohydrate-protein
beverage lasted 31 minutes on average; the
Gatorade group lasted 20 minutes. The
addition of protein to the mix results in lant of the central nervous
55 percent better endurance.
In part two of the study, researchers deter-
mined how well muscle energy reserves
(that is, muscle glycogen) were restored
after exercise. Researchers asked the cyclists
to consume either the carbohydrate-protein
drink or the Gatorade drink immediately
40
and then again at 2 hours
after prolonged exercise.
The cyclists who consumed
the carbohydrate-protein
combination stored 128 per-
cent more muscle glycogen
than the cyclists who drank
the Gatorade.
Other studies have shown
that as little as 100 calories
(roughly equal parts of carbs
and protein) consumed
right after exercise can also
promote muscle recovery.
If you’re wondering
why consuming a protein-
carbohydrate mix is better
immediately after exercise,
it’s part of the new science
of nutrient timing. Scientists
aren’t completely sure why,
but they theorize that your
muscles are exquisitely sen-
sitive to taking in nutrients
after exercise. If you wait you may not be getting enough calcium.
2 hours or longer, your Interestingly, one method
muscles lose some of that
sensitivity.
Also, you recover better if
you consume carbohydrate
and protein in combination,
rather than carbohydrate
alone. A faster recovery
means the next day when
you train, you’ll feel better
and therefore train better
or harder. Ultimately, rapid
recovery combined with
consistent training will pro-
duce faster race times.
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The wake-up
effect of caffeine
can make the
perceived effort
of exercise If you decide to use caffeine, the best
much easier.
Caffeine
It may surprise you to learn
that caffeine—that wonder-
ful stimulant found in cof-
fee, tea, and cola sodas—is
probably one of the most
effective ergogenic aids
that endurance athletes can
use. Scientists have found
that caffeine can boost your
short-term power (such as
a 100-meter swim sprint)
as well as endurance (such
as a 1500-meter run, 1500-
meter swim, or cycling race
lasting longer than 1 hour).
that bodybuilders and fit-
ness competitors use to get
“cut up” or “ripped” is to
drink black coffee or take a
caffeine tablet in the morn-
ing and then do aerobic
exercise.
Caffeine is a mild stimu-
system (the brain). Thus, for
many individuals, the wake-
up effect of caffeine can
make the perceived effort of
exercise much easier. Also,
caffeine helps mobilize fat
so that you burn more fat
and less muscle glycogen
r u n n e r s w o r l d . c o m
during exercise. For longer endurance
events lasting an hour or more, this latter
adaptation is key, because your body holds
an almost endless supply of fat but a limited
supply of muscle glycogen.
dose, according to research, is roughly
5 milligrams of caffeine for every kilogram
of body weight, consumed just before exer-
cise. In pounds, that’s 2.3 milligrams of
caffeine for every pound of body weight.
For a 100-pound runner, that equals about
230 milligrams, or 2 to 3 cups, of brewed
coffee. Although caffeine is relatively safe
for athletes, too much of it can make you
nervous, jittery, or anxious. Also, some ath-
letes find it causes gastrointestinal upset.
Calcium
Calcium isn’t an ergogenic aid in the tra-
ditional sense; however, it’s an important
mineral that’s lacking in the diets of many
young female athletes. Unless you’re a
regular milk, cheese, or yogurt consumer,
A whopping 99 percent of your calcium
is stored in your bones.
Calcium may also help you control your
weight. Research has shown that high-
calcium diets increase fat breakdown. If you
overeat, a high-calcium diet might prevent
some of the weight gain. If you undereat,
a high-calcium diet might help preserve
your metabolic rate. On the other hand,
a low-calcium diet can impair your ability
to lose fat. Dairy products like fat-free milk
work best, but calcium supplements are
also effective. Consume at least 1,200 mil-
ligrams of calcium a day. A cup of low-fat
milk has about 300 milligrams of calcium,
and an ounce of Swiss cheese has about
270 milligrams. Vegetables such as broccoli
 41

(1 cup = 70 milligrams) and spinach (1 cup
= 245 milligrams) are also good sources.
Colostrum
Colostrum is a component of breast milk
that may aid performance. In one study,
researchers fed newborn pigs either pure
colostrum formula, normal pig milk, or
formula (identical to the colostrum formula
without the colostrum). Then they exam-
ined muscle biochemistry and metabolism.
The colostrum-fed piglets produced the
greatest increase in muscle protein synthesis
(32 and 39 percent higher in the pig milk
and colostrum formula, respectively). Thus,
colostrum contains factors that are anabolic
(promote muscle mass gains) in skeletal
muscle. So there is magic in mother’s
colostrum.
That’s great for Porky the pig, but what
about humans? Believe it or not, there is
quite a bit of scientific data supporting the
use of colostrum as a protein-rich sports
supplement. For instance, a study done at
the University of Nebraska-Kearney found
that active men and women who consumed
20 grams daily of bovine (cow) colostrum
for 8 weeks increased their lean body mass
by about 3.3 pounds. That isn’t all. Several
studies have shown that bovine colostrum
supplementation can increase peak anaero-
bic power, improve sprint performance,
improve time trial performance after a min C–rich food or bever-
2-hour bicycle ride, and enhance recovery.
42
Furthermore, contrary to the
worries of elite level athletes,
colostrum supplementation
has no effect on plasma
IGF-1 levels, so it won’t
make you test positive at a
competition.
Iron
Iron is important because
it’s a part of the hemoglobin
molecule in the red blood
cell and is needed in vari-
ous energy-producing parts
of the muscle cell. Some
female athletes consume
too little iron, particularly
if they eat little red meat.
In fact, if your levels of
hemoglobin (the part of
your blood that carries
oxygen) and iron are low,
you’ll develop what’s called
iron-deficiency anemia. Iron
supplements may be war-
ranted in this case. You can
also boost iron intake by
increasing your consump-
tion of red meat, which is
rich in heme iron, a type of
iron that is best absorbed by
the body. Consuming a vita-
age along with an iron-rich
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food or supplement will also acid levels, along with suboptimal levels
increase absorption of this of vitamins B6 and B12, are a risk factor for
mineral. If your diet is iron- cardiovascular disease, neural tube defects,
poor, an iron supplement of and colon and breast cancer; low levels of
10 to 15 milligrams per day vitamin D contribute to osteopenia and frac-
may be needed. tures; and low levels of the antioxidant vita-
mins (vitamins A, E, and C) may increase
risk for several chronic diseases. Most
Multivitamin/mineral
people do not consume an optimal amount
supplements
Although multivitamin/ of all vitamins by diet alone. Pending strong
mineral supplements evidence of effectiveness from random-
won’t help you run faster ized trials, it appears prudent for all adults
or longer, there are other to take vitamin supplements.” To sum up,
compelling reasons to add a taking a multi provides a lot of benefit with
multi to your daily supple- very little risk.
ment regimen. First, look
at taking a multi as insur-
ance against poor eating. Look at taking
You can’t eat perfectly all a multivitamin
the time. Plus, training
may increase your need for
as insurance against
certain vitamins and miner- poor eating.
als. Add those two factors
together, and you can eas-
ily end up deficient, so it
makes sense to take a daily
multi. Also, there’s strong
evidence that taking a multi
might decrease the risk of
many diseases.
According to an article
published in the Journal of
the American Medical Asso-
ciation, “Suboptimal folic
r u n n e r s w o r l d . c o m  43

The Growing
Runner
H
High school and collegiate runners have
special nutritional needs. A boy who’s been
making steady progress from one week to
the next may suddenly struggle in a race,
finishing exhausted after a subpar perfor-
mance. A girl who’s been looking fit and
swift may suddenly appear too thin and
strangely weak, unable to manage a pace
that was once easy. Maybe the runner even
faints, collapsing near the finish. What
could possibly be wrong?
It could be almost anything—lack of
sleep, viral infection, emotional stress, asth-
matic response, menstrual disruptions, even
serious underlying heart irregularities. But
one of the most common causes of deterio-
rating performances is simply that the run-
ner hasn’t eaten enough.
“I’ve had kids say, ‘Gosh, I’m just so
tired,’” reports Jan Janke, girls’ distance
44
coach at Spokane’s North
Central High School. “I’ll
start questioning them, and
one of the first questions I
ask is, ‘How’s your eating?’ ”
“If there are two or three
kids who are crashing in a
workout, I’ll ask them about
their food intake,” adds Chris
Morlan, boys’ distance coach
at Lewis and Clark High
School. “They might say, ‘I
didn’t pack my lunch today,’
or simply, ‘I didn’t eat.’”
Like most coaches, Janke
and Morlan have found
that a runner’s fuel supply,
or lack thereof, can cause
a multitude of problems.
Fatigue, fainting, and
declining performances can
often be traced to an insuf-
ficient or faulty diet. So can
increased susceptibility to
illness and certain chronic
injuries such as stress frac-
tures. All the training in
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the world can be under-
mined—easily—if you don’t
give your body the fuel it
needs.
How Much
Is Enough
While there are broad indi-
vidual variations, most nutri-
tion experts put teen- agers’
basic needs at around 2,200
calories a day for girls and
2,800 for boys. A vigorous
activity like distance run-
ning increases those totals
by about 10 calories per
minute of exercise.
“A boy may start out
needing 2,800 calories,”
estimates Craig Hunt, a
Spokane nutrition expert
who frequently counsels
teenage runners, “and if he
puts in a 60-minute run, he
would likely need to add
another 600 calories, for a
total of 3,400.”
Hunt encourages athletes
in training to eat three
meals and three snacks a
day to replenish, rebuild,
and keep the metabolism
humming. In the example
above, that might mean
three meals of about 800 to
900 calories each, and three
snacks of 200 to 300 calories
each. While that may seem
like a lot, Hunt hasn’t had
much trouble convincing
kids.
r u n n e r s w o r l d . c o m
“I reinforce the fact that the weight
they’re going to put on is muscle rather
than fat,” he says. “Kids respond to lan-
guage like that.”
Well, most do. “In general, boys do a
pretty good job at getting calories,” says
Suzanne Girard Eberle, a former elite
competitor and author of Endurance Sports
Nutrition. “They listen to their bodies and
eat when they’re hungry—which can seem
like all the time. Girls, on the other hand,
often get caught up in trying to lose weight
or attempting to maintain an unrealistically
low body weight.”
Weight and the teenage girl
“Many girls seem to think that the thinner
they are, the faster they’ll run,” observes
Susan Osborn, a former top runner at
Spokane’s Mead High School who did her
master’s degree thesis on eating disorders.
Thinner, however, doesn’t mean faster.
The body responds to a calorie deficit by
slowing down metabolism and burning
muscle tissue. That leads to weakness, slug-
gishness, slow times. In girls, it can also
result in cessation of menstrual periods,
which in turn leads to loss of bone density
and frequent stress fractures.
Girard Eberle remembers watching top
runners of her era intentionally restrict
caloric intake, and the results weren’t
pretty. “Over a period of a few weeks to
months,” she remembers, “these runners
caught every cold and virus making the
rounds, suffered nagging injuries that were
very slow to heal, and failed to perform to
their true potential.”
In her study of collegiate distance run-
ners, Osborn found that over 50 percent of
the women thought they’d run faster if they
 45

shed weight, and 12 percent were at risk of
developing serious health problems. The
reasons for eating disorders are complex,
and Osborn suggests coaches avoid trying to
deal with these issues by themselves.
“Involve the parents,” she advises, “and
definitely get professional help such as style doesn’t always make
psychological counseling.”
The nutritional fix
Fortunately, most nutritional problems
are easy to fix. In many cases, runners
just forget, or get too busy to eat. “They’re
out of school, they’re off to practice,” says
Craig Hunt. “They might wait until they
get home, or they’re thinking, well, I don’t
want to eat before I run.”
Whatever the thinking, the result is usu-
ally a subpar workout or race. To avoid this,
runners need to pay attention to getting
enough calories, spreading food intake
evenly throughout the day, and eating the
right kinds of foods.
For teenage runners, the right foods
means a varied diet, decreasing the amount
of fat found in the typical American diet
and replacing those calories with carbohy-
drates. Avoid saturated fats, such as those
found in fried foods, and eat plenty of fresh
fruits and vegetables. Low-fat dairy products
are important as a source of calcium, and
lean red meat provides much-needed iron.
“High school runners should eat a healthy
sports diet every day,” says Girard Eberle.
“That means primarily carbohydrate-rich
foods, such as cereal, bread, rice, and pasta,
46
with plenty of fruits and
vegetables and adequate
amounts of protein-based
foods, such as meat and
milk.”
The typical teenage life-
that prescription easy to fol-
low, but runners should try.
And coaches should always
be on the lookout for prob-
lems that might be related
to poor nutrition. “Coaches
should send a clear message
that their athletes’ health
and well-being are para-
mount,” says Girard Eberle.
“Foster the idea that good
runners come in all shapes
and sizes.”
It’s a message that
coaches need to constantly
reinforce. Says Janke, “We
tell our runners, ‘You don’t
need to lose weight. You
need to be healthy. Your
body is craving fuel, and
you’ve got to fuel it with the
right things.’”
Fuel the body and feel
the result—that’s the lesson.
And watch all that consis-
tent, hard, smart training
pay off, right where you
want it to—in the long run.
EAT LI K E A  G ENIUS
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Power Foods Bananas, orange juice. Both are good
for carbohydrates and rich in potas-
for Track sium, which helps runners avoid muscle
Athletes cramps.
Sports drinks. These are handy sources
Experts recommend that
high-school track runners of carbohydrates, electrolytes, and fluids.
eat a wide variety of foods, Runners should begin replacing glycogen
with special focus on the (muscle fuel) as soon as possible after a
following: workout, and sports drinks can begin this
process. In addition, in hot weather runners
Complex carbohydrates.
can lose 4 pounds of fluids an hour, and
Whole-grain cereals, pota-
speedy replacement is absolutely crucial.
toes, rice, beans, breads,
fruit, vegetables, pasta. The
less processed the better, so
more nutrients will come Your Fill of Fruit
along for the ride.
Lean red meat. An excel- Young runners need to make sure they
lent source of protein as eat enough fruit—in fact, as many as 10
well as iron, which runners servings a day. That sounds like a lot,
need to avoid anemia. All but it’s easy to get what you need—one
runners lose iron during banana, for example, equals two fruit
hard training, and females servings, and a quart of fruit juice equals
lose additional iron during about six servings. Two simple ways to
menstruation. help meet your fruit needs are slicing
a banana over your morning cereal and
Fish, poultry. A good
choosing fruit juice over soda in the caf-
source of protein, which run-
eteria. And don’t forget, the brighter and
ners need to build muscle
more colorful the fruit, the more antioxi-
tissue during hard training.
dants it contains, which means the better
Dairy products. A great it is for you nutritionally.
source of calcium, needed
to build strong bones. Focus
on low-fat dairy products as
much as possible.
Nuts, avocados. The fat
in these foods can provide
needed calories without the
long-term health problems
associated with animal fats.
r u n n e r s w o r l d . c o m  47
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