With only two weeks to go until Pike's Peak, I thought I would give you a sneak peak into my training for the big day. I should say that one of the things I love about running is that it is an individual sport. Though there is a plethora of conventional wisdom, and I have found runners to be gracious and generous in sharing what works for them, each of us, in the end, makes it our own. But, as I have benefitted greatly from hearing what works for others, I share here what works for me. Use any of it that makes sense to you, and discard the rest.
In truth, I maintain a pretty healthy diet all the time because it matters to me what I put in my body and I love feeling healthy. Once you've known that feeling, there are very few indulgences that are worth giving it up for. However, as I have ramped up training for the Pike's Peak ascent, I have been making ferocious demands on my body. I feel it only fair that I pay it back by giving it foods that are highly efficient in meeting it's nutritional needs, and that enable it to repair damage resulting from grueling long runs. So, over the past few weeks I have dropped most of the garbage from my diet (ie: desserts, fried foods, empty calories of various sorts) and have been very purposeful about choosing foods that are potent, densely concentrated sources of nutrition and fuel. These include the following:
Almonds: I keep dry roasted almonds with sea salt in my car so that I always have a healthy snack within reach. They are a great source of vitamin E as well as protein. I also love them in salads and cereal. I eat them after, but not during, a run because I find them too difficult to digest during.
Sweet Potatoes: These naturally sweet delights are outstanding sources of Vitamins A and C as well as potassium (critical for runners), manganese and copper (important for healthy muscle function). A purist, I can be pretty happy with a plain baked sweet potato with butter and cinnamon, although I also enjoy dressing them up with a little Chinese five spice and Amarula (a caramely South African liqueur).
Whole Grain Cereal with Protein: Kashi makes several good options as does the Ezekial 4:9 company. Aim for at least 5 grams of fiber and 8 grams of protein per serving. Whole grains provide a steady source of energy and protein helps with muscle repair and recovery. I like to combine my cereal with yogurt (source of healthy bacteria and anti-inflammatory agents) or soy milk, both of which up the protein intake, berries which contribute heart healthy phytochemicals, and nuts. This is my always and forever pre-run meal.
Black beans: With 30% of the DV for protein, 60% of the DV for fiber, and 60% of the DV for folate (important for circulation and overall heart health), these are a delicious power house of nutrition. They also lower cholesterol and offer a steady release of energy. I use them in a variety of Mexican dishes. I mix them with corn and salsa for a dip or salad. I also frequently make a lunch of black beans over spinach leaves with pumpkin seeds, lime juice and Greek seasoning. The spinach leaves and pumpkin seeds are exceptional sources of Magnesium which is essential in the conversion of food to energy and also contributes to heart health.
Salmon: It is fortunate that I love salmon because it is a fabulous source of protein and of Omega 3 fats. These are miracle chemicals in the body addressing inflammation, heart disease, and even asthma. We prefer it grilled. I marinate it in soy sauce, sucanat and fresh garlic or I season with generous amounts of jerk seasoning. Then I grill it about 8 minutes per inch of thickness so that it is crispy on the outside and tender and juicy inside. I make enough so that it can be an entree for one meal and a salad or sandwich topping for another. We usually have it at least twice a week, except during fasts.
Broccoli: This nutritional superstar packs a wholloping 19 nutrients, from prominent vitamins to lesser known minerals, even Protein and Calcium. Eat it raw or steamed for maximum value. We like it steamed with salt as its only ornament. We also like it sprinkled with lemon juice and sesame oil (Thx Kels). We try to have it a couple of times a week.
Whole grain bread: People who eat 100% whole grains weigh less, and have less belly fat and reduced risks for both cancer and heart disease. That's pretty darn compelling. I own a grain mill which allows me to use freshly milled whole grains in everything I bake: quick breads, biscuits, rolls, bread, cornbread, etc.... Because the flour is fresh, it is soft and light, but has a delicious depth that is woefully absent in white bread. I have recently started using my homemade, wholegrain pancakes as refuel during my runs. They are easy to digest on the run, and the whole grain flour means they provide a steady source of energy. My recipe: 1 cup of whole grain flour, 1/2 cup cornmeal, 2 tsp baking powder, 1/2 tsp soda, 1/2 tsp salt, 1 egg, 1 1/2 cups buttermilk, 1 mashed banana, 1 TBS honey or sucanat. I usually add blueberries or chocolate chips. I like pecans when I eat them at home, but do not use them for running refuel. Too difficult to digest. I also top with strawberries or bananas at home. Yum!
Berries: Already mentioned above, berries are concentrated sources of anthocyanins, antioxidants which may fight Alzheimers and some cancers as well as assisting with post-run recovery and muscle repair. I love them plain, on cereal, in salads, on pancakes, and on Pavlova, one of my favorite, not so very unhealthy, desserts.
Dark Chocolate: This is one of those that seems too good to be true, and yet....dark chocolate, the only kind of chocolate that even deserves to be called chocolate in my humble estimation, contains powerful flavonols that boost heart health and lower cholesterol and blood pressure. It also eases inflammation, important to runners. I like it most with raspberries, but I also like it plain, or with nuts, or in a house, or with a mouse, or in a box, or with a fox.......
Green Tea: Green tea contains catechins which fight heart disease and cancer, reduce muscle damage, and speed recovery. I usually drink it after and between runs, though I sometimes take it with me to the gym. I always, ALWAYS drink it unsweetened. And, though I prefer a steaming cup in the winter, Kelsey and I have kept a pitcher of iced green tea in the fridge almost all summer. Our current fav: Summer Sensation from World Cup of Tea. Its strawberries, peaches and sunflowers provide the quintessence of summer refreshment.
Vegetable Juice: I never drink it before a run, but I love following one with a tall glass of spicy V8 juice. V8, like most tomato based juices, contains lycopene which protects muscles against oxidative stress and potassium which helps to balance fluid and electrolyte levels, regulate heartrate and prevent cramping.
*RunnersWorld.com has a great many helpful articles about nutrition. I have found this one particularly helpful. You might also want to visit the blog of Ultra marathon legend and vegan Scott Jurek. Finally, Shape Magazine also shares recipes and information.