Runner's World Essential Guides (6 page)

Many people have heard caffeine causes dehydration. Most studies, though, show you can have up to 550 milligrams of caffeine (or about five cups of coffee) without affecting hydration levels. That means you can have quite a few caffeinated sports drinks and gels while running without risking dehydration; more than 550 milligrams will have a diuretic effect.

A few studies have shown a link between bone-mineral loss and caffeine—but a close look at the data reveals that caffeine itself doesn’t cause the mineral loss. Many coffee lovers may be drinking it in place of beverages rich in calcium (such as milk), and as a result, decrease their intake of this bone-strengthening mineral.

Just how much caffeine jolt is in that gel, soda, or latte?

Chocolate Milk (8 ounces)—5 mg

GU Roctane Energy Gel (1 pack)—35 mg

Bottled Iced Tea (16-ounce bottle)—40 mg

Diet Coke (12-ounce can)—45 mg

Clif Shot Bloks (3 bloks)—50 mg

Coffee Ice Cream (1 cup)—58 mg

Red Bull (1 can)—80 mg

Espresso (2 ounces)—100 mg

Coffee, Drip (8 ounces)—130 mg

Starbucks Cafe Latte (16 ounces)—150 mg

According to the Institute of Medicine, 20 percent of your water intake comes from food. “Eating a three-ounce cucumber is like drinking three ounces of water, but better,” says Howard Murad, M.D., author of
The Water Secret
. Besides being water-rich, vegetables, fruits, and a few other key foods contain nutrients that can boost a runner’s performance and health. In addition to filling your water bottle, add these foods to your diet for hydration, nutrients, and a tasty change of pace.

These fruits are mostly water and are rich in potassium, an electrolyte lost through sweat. “Potassium and sodium work together to maintain fluid levels in the body,” says Wendy Bazilian, Dr.PH., R.D., author of
The SuperFoodsRx Diet
, “which helps regulate your heartbeat and circulation.” One cup of each contains between 5 and 10 percent of your daily needs.

Toss strawberries into guacamole. Or make a cool soup: Blend together peaches, cantaloupe, peach nectar, lime juice, and sea salt, says culinary nutritionist Jackie Newgent, R.D.

Vitamin C helps maintain cartilage and joint flexibility, and these fruits provide at least a third of your daily need per serving. Vitamin C also plays a role in protecting your skin. “UV rays, pollution, and sweat negatively affect your skin,” Bazilian says, and vitamin C counters those effects. A study in the Journal of Agricultural and Food Chemistry found watermelon and kiwi are nearly as healthy six days after being cut, so make fruit salad for the whole week.

Stir-fry tofu, bok choy, and scallion; add grapefruit segments. Combine kiwi with greens, avocado, pistachios, and onion. Toss watermelon with feta and mint.

Tomatoes are rich in lycopene; studies link this antioxidant to a reduced risk of lung, stomach, prostate, breast, colon, and cervical cancer. While it may not seem juicy, broccoli is 90 percent water and contains compounds called isothiocyanates. A 2010 study in the Journal of Medicinal Chemistry found isothiocyanates block a defective gene that causes cells to become cancerous.

Skewer cherry tomatoes and grill until lightly charred; add mozzarella balls, balsamic vinegar, and fresh basil. Stir-fry broccoli with grated ginger; add minced grapes and sunflower seeds.

Both fruits may help you recover and rehydrate postrun. Studies show the enzyme bromelain, found in pineapple, may reduce inflammation and speed muscle repair. “Tart cherries contain anthocyanins and melatonin, which reduce inflammation,” says Russel J. Reiter, Ph.D., professor of cellular and structural biology at the University of Texas Health Science Center.

Skewer pineapple with chicken and bell peppers; brush with teriyaki sauce and grill. Stir minced cherries into dijon mustard.

Studies show that eating probiotic-rich foods can protect you from catching respiratory-tract infections that might thwart your run. Yogurt usually delivers between one and five strains of probiotics (healthy bacteria); kefir, a yogurtlike drink, can contain up to a dozen. One cup of each also contains 10 to 12 grams of protein, an immune-system building block.

Mix together hummus and yogurt; add lemon juice. Whisk together equal parts maple syrup and kefir for a pancake topping.

EAT Better: Stick to plain yogurt (which is rich in water and protein), since sweetened varieties can contain four or more teaspoons of sugar per serving.

One cup of cooked beans (like kidney, pinto, and garbanzo) provides a half cup of water, as much protein as two eggs, and half your daily fiber needs. Fiber keeps your digestive system moving, helps lower cholesterol, and controls appetite. “Beans are the perfect runner’s food,” says Bazilian. “They’re a balanced combo of carbs and protein, which allows for a slower release of blood sugar for optimal performance.”

Combine beans, celery, onion, olive oil, and red-wine vinegar; add herbs and salt.

If you’re heading out for an hour or more, you need some fuel at least 30 minutes before you run. Some runners go with the three-to-one carbs-to-protein ratio, like whole-grain cereal with milk. Carbs provide energy, and protein and just a little fat help it last. Or maybe peanut butter settles well in your stomach, and since it is high in protein and fat, it provides lasting energy throughout long workouts. Other favorite boosts are honey on toast, oatmeal, bananas and peanut butter, fruit and nuts, granola, and energy bars.

If you’re rolling out of bed, not starving, and only going for a few miles, you probably don’t need anything more than a few sips of whatever gets you going. Early morning runners may skip a traditional breakfast and go for a few cups of coffee. Good choice, since numerous studies have shown that caffeine boosts performance during exercise.

You’ll need to refuel on the run if you’re going out for longer than 75 minutes. Think jelly beans and water or gummy bears (let’s not forget Swedish Fish). And, like candy, GUs, Sport Beans, Shot Bloks, gels, and energy bars all provide easily accessible carbs. Dried fruits and nuts are calorically dense and won’t weigh you down if you pack a small sandwich bag.

For runs of less than 45 minutes, water is enough. Hour-long runs require replenishing with carbs as well as electrolytes, and sports drinks do the trick. To go hands-free, use a fuel belt, stash bottles along your route before your run, or map a course that goes by water fountains or convenience stores.

Postexercise, aim to refuel within the “glycogen recovery window” of 30 to 60 minutes, says Len James of Savannah, Georgia. It’s when your body most needs the nutrients in order to repair muscle tissue and replace glycogen stores. “I try to eat immediately after I run, usually a good mix of protein and carbs,” says Christian Taylor of New Holland, Pennsylvania. Jack Genovese of Amherst, New York, likes pancakes and a Slim Fast. “I go with what I am craving, which is mostly carbs with a little fat and protein, like a smoothie with banana, berry, honey, and soymilk, and half of a tuna sandwich,” says New York’s Anna Wood. “Eating properly makes me functional for the remainder of the day,” says Ricardo J. Salvador of Battle Creek, Michigan.

A 2006 Indiana University study found that low-fat chocolate milk, with its optimal carbs-to-protein ratio, was just as effective as Gatorade at speeding recovery after exercise. Smoothies and protein shakes are good options, too. And it doesn’t have to be cold—hot chocolate works just as well.

Any complex carbohydrates you enjoy are a good choice the night (or day) before a race, long run, or hard workout. Pasta pizza or dishes that load up your tank are ideal.

Meat, dairy, high-fat foods, and fiber too close to your effort may make you just run to the porta-potty. Know your weakness. Dairy can be the ultimate stomach cramper. Fiber found in whole wheat makes you have to go to the bathroom. Fatty foods may also give you gas. “Steer clear of burritos,” says, one runner, who learned the hard way.

If you do try something new, just make sure it’s healthy. Olympic marathoner Deena Kastor ate low-fat, high-carb Chinese food the night before winning the 2008 Olympic Marathon Trials in Boston. “My husband got take-out from P.F. Chang’s,” she says. “I’d never eaten Chinese food the night before a race. And he said, ‘Well, you are trying to make the team for Beijing.’”

When you train for months, you deserve to celebrate. But don’t overdo it!

We mean that literally—eat these in the middle of your road race or run. The perfect on-the-go fuel, two tablespoons of raisins pack more than 30 grams of carbs, making them ideal for snacking during runs of an hour or longer. New studies show that when eaten alone, raisins (unlike candy) decrease mouth acidity, helping to prevent harmful bacteria growth that may lead to tooth decay.

Simple, tasty midrun fuel will energize your workouts.

Small and soft, these tasty bars (flavors include cherry pomegranate, blueberry, and raspberry) are made from dried fruit, juice, and nuts. Each contains 130 calories, 25 grams of carbs, and 4.5 grams of fat.

www.clifbar.com

These honey-filled “waffles” are thin and slightly crisp. One contains 160 calories, 21 grams of carbs, and 7 grams of fat.

www.honeystinger.com

This sports drink is made with coconut water and sugar. It supplies 30 calories and 7 grams of carbs per eight ounces (half of regular sports drinks) but contains extra electrolytes.

www.drinkgt.com

When? Sooner is better than later. No more than 15 minutes postrace.

Why? This means that you’ll have a quicker recovery and be able to run as well or better the next day.

What? Here are three choices, in increasing order of difficulty to assemble and/or cook:

• Simple: low-fat chocolate milk
  
• Moderate: brown rice pudding with cinnamon and banana
  
• Involved: English muffin with a slice of low-fat cheese and scrambled egg.
  

After a long or hard run, the last thing you may feel like doing is eating a big meal, particularly if your workout left you queasy. But you need to refuel, preferably within 30 minutes, so you can recover. That doesn’t mean you have to cook up a heavy omelet or big bowl of oatmeal. A quick, tasty smoothie will kick-start recovery. “Smoothies are a great way for runners to meet nutrient needs,” says sports nutritionist Cassie Dimmick, “especially when it’s necessary to quickly consume a mix of carbs and protein for muscle repair.”