As you’ve probably guessed, neither pizza nor ice cream sandwiches (even the low fat ones) made the list of 10 marathon super-foods I took home from sports nutritionist and marathon runner Lauren Slayton, creator of Foodtrainers. Eating such a late dinner - also not recommended.
It’s hard in New York. We work long hours, get home late and don’t have a lot of time for cooking especially after long training runs, but I’m on the road to a diet reformation with the food facts I picked up from Slayton.
Proof: When I got home, I boiled water to make the red quinoa I’ve had in my kitchen cabinet for two years. Hello, healthy Thursday lunch!
Slayton’s philosophy is simple: Your physical training is intense and meticulous and your attention to training diet should be too. Try everything in advance, remember that WHEN you eat is as important as WHAT you eat, then find the routine that works for you and stick to it.
Surprises and marathon racing don’t mix well and may result in at best discomfort or cramps and at worst, unwelcome mid-marathon port-a-potty pit stops or a DNF (did not finish).
Slayton has four solid ground rules when it comes to food training and race day:
1. Eating anything untested may end your event
2. Drink early, and drink enough (at the beginning before you feel thirsty)
3. Avoid TMI (too much ingested) as in no pre-race pig outs
4. 30-60 grams of carbs consumed (per hour) will avoid doom
And now for the 10 foods Slayton advises every marathon runner to integrate into their training diets pronto and why:
Buckwheat/ Soba noodles: They’re high in fiber, protein and are gluten-free. Buckwheat is also high in magnesium, which relaxes blood vessels and increases blood flow and oxygen to muscles helping them perform better
Quinoa: Also high-protein, it’s a slow carb that’s good to eat a few hours before running. It contains the amino acid lysine that aids in post-run muscle tissue repair.
Yogurt: Contains vital probiotics that boost the immune system and GI (gastrointestinal) health. It’s a great post-run recovery food because it counts as carbs, protein and fluid. Slayton likes the brand Siggi’s.
Turmeric & Ginger: Forget the Aleve, the spice turmeric is a natural anti-inflammatory that can be added to just about anything. Ginger settles your stomach and fights the nausea that sometimes follows a long run. The sports supplement Zyflamend also contains Turmeric and can be used as an anti-inflammatory
Sardines/ Jarred Tuna: If you can stomach them, sardines are high in omega-3 fatty acids and Vitamin D. Both aid in reducing perceived pain, work as an anti-inflammatory and pack a lot of protein.
Dinosaur kale: It’s a big iron-packed leafy green you should learn to love. Delivers oxygen to the body, it high in calcium and also Vitamin C.
Coconut water: Billed as nature’s rehydrant, coconut water is high in electrolytes with way less sugar than a sports drink. Great for quick energy before short runs and as a recovery aide afterwards.
Pumpkin seeds: Also called pepitas, these seeds are a great source of zinc and iron. Zinc builds your immune system and helps the muscles regenerate. Even your red blood cells take a beating when you run the cells are crushed by muscle contractions. Seeds help replenish lost iron.
Dates: Who needs gel packs when you’ve got dates for quick-release sugar? They are high in glucose and iron and sate your sweet tooth.
Chia/ Maca: If you’ve read the book “Born to Run,” you know something about the wonder properties of Chia. It’s the same plant from the 1980s ch-ch-ch-Chia pet commercials - but the seed has been around for eons longer. Chia is said to provide ever-lasting energy. It’s high in fiber, and contains calcium, iron and zinc. It also relieves joint pain. Maca can be used as a natural caffeine substitute. It stimulates, but without some of the harsh effects caffeine may have on a runner’s stomach. It’s a powder, so can be easily added to oatmeal, a smoothie, yogurt, whatever.
ShareThis