Friends ask me that question a lot. It always goes like this, “with all that running I’m sure you eat everything you want right?” or “is pizza/pasta your favorite food?” or “how many times do you eat? Do you eat tons of carbs?” And the list goes on and on. The truth is, I try to eat healthy, some people eat three times a day, other 5 or more. I have been running for more than 13 years and I still struggle to eat breakfast. I know I know it is the best meal of the day, the most important, the one that runners need the most, I know all that… but for some reason I just can’t really eat in the AM. However, I have gotten better at it. For a few years now, I always have something for breakfast and my mom is really happy about that! I have tried to eat five times a day, and it just does not work for me, three is my magic number. I have fellow runners that they see food and they will eat it, I am not like that. So I thought I would share with you a few tips about food and running.
Anther question I get frequently is “do you take any Vitamins?” And I don’t, I’d rather eat the food that has them, besides I always forget to take them! Yet, I will never forget to eat, sometimes I eat late but I will always eat ha! We all need vitamins, but runners especially need: Vitamins like A, B6, C, D, Magnesium, K, Iron, and Calcium, just to name a few.
Here are some of the Veggies, Fruits, Proteins and Carbs I eat to get the vitamins I need.
Vitamin A: Sweet potatoes are a great source of what it is called good carbs, Leeks also bring Iron and Vitamin K and you can pair them with salads, chicken, fish. Squash helps to boost your immune system as well and I always make them as spaghetti with lots of veggies. Tomatoes also carry Vitamin C and K, they are good with almost everything. Red Pepper there’s so much we can say about them, Red Peppers have Vitamin C and B6 this last one creates hemoglobin that carries oxygen in red blood cells to muscle tissue and that helps to muscle recovery. Beets is a super food and build strong bones. As a runner I want strong bones. Kale, Romaine Lettuce, Collar Greens, Mustard Greens, Spinach, Arugula, Watercress, Iceberg Lettuce, all greens bring great benefits, lots of vitamins (Iron, Magnesium) help with allergies and hydration.
Vitamin B6: Carrots I just love them, baby carrots are my go to snack when I want to chew something, and they are full with Carotene which improves health to the immune system. Cauliflower adds folate too, eat them raw, steamed, in soups, make a pizza crust, roasted, you named it, they are a great choice.
Vitamin C: Lime, Lemons, my salad dressing always have a touch of lime or lemons, and my fish always has some too. Oranges also help alleviate muscle soreness. All berries are great source of vitamins, antioxidants, fiber, low calories, help repair muscles and fight inflammation, I am allergic to all anti-inflammatory pills so blackberries, blueberries, strawberries are my best friends, eat as much as you can , they are just good for you.
Vitamin K: My favorites are Brussel Sprouts, they also have some fiber so even better, smart choice for sure. Cabbage adds folate as well and it is low in calories, so this one is a no brainer. Pumpkin, Broccoli, Turnip, Radish are also on my list. I don’t eat red meat but I inhale Fish, Chicken and Turkey!
White, red grapefruit and mango are full of potassium, great source of energy, and helps with cramps, yes bananas too. Also sun-dried tomatoes, avocados, potatoes and salmon.
Like I said I try to eat healthy all the time, but an Ice Cream, a Cake or some dessert won’t hurt anyone right? It is OK to indulge yourself from time to time.
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