1- Almonds - eat 3 to 5 times a week. Excellent source of vitamin E.
2- Eggs - One egg fills ten percent of your daily protein. Egg protein is the most complete food protein short of human breast milk. Eat just one of these nutritional powerhouses and you'll also get about 30 percent of your daily dose of Vitamin K. Eggs also contain choline, a brain nutrient that aids memory.
3- Whole Grain Cereal - Whole-grain cereals that offer at least five grams of fiber and at least eight grams of protein. Example: Kashi GoLean, Nature's Path Optimum Rebound, or Nature Flax and Fiber Crunch. Pour milk on it and now you have 30-40 percent of your protein needs as a runner.
4- Oranges - Eat enough oranges and you will experience less muscle soreness after hard workouts. Vitamin C aides in alleviating muscle soreness.
5- Canned Black Beans - Black beans provide fiber-folate-antioxidants, and lowers cholesterol. It's low glycemic index helps control blood sugar levels and may enhance performance because of their steady release of energy.
6- Mixed Salad Greens - Choose more than one type of lettuce for your salad. Opt for five or more colorful greens. Besides all the antioxidant benefits that fend off age related disease, it also aides in warding off muscle damage.
7- Salmon - Nutrition-wise Salmon is the king of fish! Besides being a high quality protein, it is the best source of omega 3 fats. These fats help balance the body's inflammation response.
Grilled Herbed Salmon
Serve this entre over a bed of warmed blackbeans and wilted greens for a meal loaded with
injury-healing nutrients plus more than 50 percent
of your omega-3 fat needs for the day.
- 2 tablespoons olive oil
- 4 four-ounce salmon fillets or steaks
- 1 1/2 cups chopped flat-leaf parsley
- Zest of 1 orange and 1 lemon
- 4 cloves garlic, finely chopped
- Salt and pepper to taste
Thirty minutes before cooking, combine parsley,
orange and lemon zest, and garlic. Use as a rub and
top salmon fillets, then turn and spread evenly on reverse
side. Chill until ready to bake or grill on mediumhigh
heat (450 degrees) for 10 minutes for every inch of
thickness. When done the fish should flake with a fork.
Nutritional Information
Serves four
CALORIES: 276 PROTEIN: 30 g CARBS: 2 g FAT: 16 g
8- Whole-grain Bread - Runners need at least three to six one-ounce servings of whole grains per day. Make sure it's 100 percent whole grain. This quality bread may help weight conscious runners, lowering belly fat.
9- Frozen Stir-fry Vegetables - Great combination of antioxidants! Again lessens muscle soreness, reduces inflammation, and is a rich source of vitamin C.
10- Whole Grain Pasta - Whole grain pasta is a runners best friend! It is an easily digestible carb that helps restock spent glycogen. B vitamins are crucial to energy metabolism and Whole grain pasta is a great source. Try Barilla Plus for a high quality whole grain pasta. Also helps with muscle repair and recovery.
11- Chicken - runners need about 50 to 75 percent more protein than nonrunners to help rebuild muscles. Just one four-ounce serving of chicken can supple about half a runners daily protein needs.
12- Frozen Mixed Berries - Go for the deep purple and dark red. Mixed berries are a rich source of anthocyanins - a powerful group of antioxidants that stave off Alzheimer, cancer, and assist with postrun recovery and muscle repair. Frozen are just as nutritious as fresh and they keep far longer.
13- Dark Chocolate - Chocolate contains potent antioxidants called flavonoids that can boost heart health, ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. The darker the better because it contains more flavonoids.
14- Low-fat Yogurt - Good source of protein and calcium plus live cultures providing healthy bacteria to your digestive track. Great anti-inflammatory powers that can offer some relief to arthritis suffers. Look for the live-culture symbol on the carton!
Check out this postrun snack.
Kris's Sweet Potato Krisps
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