Training

Eat to Win

Runners often ask how much protein, carbohydrate, and fat they should eat each day. Because every runner is different, there isn't a simple answer. It all depends on your training volume, goals for losing or maintaining weight, and other factors. A good rule of thumb: Aim to get 55–65 percent of your total daily calories from carbs, 15–20 percent from protein, and 25–30 percent from fat.

Training Tips

Eat Seasonally

Eating seasonally doesn't just mean chowing down by growing season (such as pumpkins in fall and tomatoes in summer)—but also according to your training season (less food in the off season, more carbs as you build training volume). Too many runners eat the same foods, and same amount of each food, day in and day out. By eating seasonally, you'll enjoy a wide array of tasty, nutritious, and fresh foods, and avoid unwanted weight gain or loss.
Plan Ahead

It sounds simple, but if you don't have healthy foods on hand,you're more likely to eat less-than-ideal foods when you're pressed for time. On your weekly trip to the supermarket, shop by food category; fruits, vegetables, dairy, grains, proteins, and good fats.
Hydration

Forget the old "8x8" adage. A better guideline is 2.7 liters (86 oz) of fluids per day for female athletes, and 3.7 liters for men—plus an additional 24oz of fluid per hour of exercise.

Training RECIPES

Spring Thyme Frittata

Serves 4

Ingredients

1 cup asparagus, chopped into 1-inch pieces
6 oz portobello mushrooms, cleaned and chopped
½ cup chopped yellow onion
2 garlic cloves, minced
4 oz goat cheese
2 large egg whites
4 large whole eggs
1 tsp extra virgin olive oil
2 sprigs fresh thyme
4 slices multigrain bread, toasted

Nutrition Info

Per Serving (with toast): 355 calories, 16g fat, 8g saturated fat, 234mg cholesterol, 456mg sodium, 27g carbohydrates, 5g fiber, 22g protein

Directions

Preheat oven to 450 degrees F.

Cook asparagus in boiling water for two minutes, drain, pat dry, and set aside.

Whisk egg whites and eggs in a small bowl. Stir in the asparagus and goat cheese.

In a large ovenproof skillet, heat olive oil on medium. Add onion and garlic, cook for one minute. Add Portobello mushrooms and cook until tender.

Pour egg mixture into pan, stir once, then let sit two minutes, or until edges begin to set.

Place pan in oven and bake for eight minutes.

Cut into wedges. Serve with ½ slice of multigrain toast.

Mediterranean Tuna Fattoush

4 servings; 1 serving = about 2 cups salad, 3 ounces tuna, 8 pita chips

Ingredients

4 whole wheat pitas (2 ounces each)
1 tsp olive oil
1 tbsp extra virgin olive oil
1 small shallot, minced
1 medium eggplant, chopped
½ tsp salt
¼ cup of chopped sun-dried tomatoes packed in oil
1 bag baby spinach (about 5-6 oz)
1 tbsp chopped walnuts
1/4 cup reduced-fat feta cheese, crumbled
12 ounces solid white Albacore tuna in water, drained

Nutrition Info

Per Serving: 438 calories, 18g total fat, 3g saturated fat, 41mg cholesterol, 1078mg sodium, 40g total carbohydrates, 10g dietary fiber, 1g sugars, 35g protein

Directions

Preheat oven to 375 degrees. Cut each pita into 8 triangular wedges. Lay pita bread on baking sheet then brush with olive oil. Sprinkle each piece with salt and pepper. Place sheet in oven and bake for 5-7 minutes or until golden brown.

Meanwhile, heat 1 tablespoon of oil in a skillet. Add the shallot and cook for about 4 minutes. Add the chopped eggplant and cook until slightly soft, about 5-7 minutes. Add the salt.

Combine the eggplant mix with the sun-dried tomatoes, raw spinach, walnuts, feta, tuna, and pita chips. Toss salad thoroughly and serve with fresh ground pepper.

Mexican Bodega Salad with Wheat Berries

4 servings (1 serving = approx 1 cup)

Ingredients

1/2 cup fresh orange juice and 1 teaspoon of orange zest
1/4 cup fresh lime juice and 1 teaspoon of lime zest (2-4 limes, depending on size)
2 tbsp honey
2 tsp chili powder
1 tsp freshly ground black pepper
1/2 tsp salt
1 medium-sized jicama, cut into long, thin pieces
2 cups cubed seedless watermelon
1 cup cucumbers, sliced
1 cup cherry tomatoes, halved
4 ounces reduced fat feta cheese or cotija cheese
2 cups of cooked wheat berries*

*To cook the Wheat Berries, pour 2 cups of water into a pot with 1 cup of Wheat Berries. Bring to a boil, reduce heat to low, cover, and simmer for about one hour until tender but still a bit crunchy.

Nutrition Info

Per Serving: 360 Calories, 5.3g fat, 2.5g saturated fat, 8.25mg cholesterol, 665 mg sodium, 66g carbohydrates, 14g dietary fiber, 20.9g sugar, 14.4g protein, 126.7mg calcium, 579mg potassium

Directions

In a large bowl, whisk the orange and lime juices, honey, chilli powder, pepper, and salt together.

Add the watermelon, jicama, cucumber, and cheese and toss.

Add the wheat berries and toss again.

Serve warm or cold.

Creamy Pumpkin Spice Oatmeal

1 serving

Ingredients

1 cup water
½ cup old fashioned rolled oats ¼ cup pumpkin puree
½ tsp pumpkin pie spice*
½ cup low-fat cottage cheese
1 tsp brown sugar
¼ cup pecans, chopped (optional)

*If you do not have pumpkin pie spice, you may substitute 1/8 tsp cinnamon, 1/8 tsp ground cloves, and 1/8 ground nutmeg.

Nutrition Info

Per Serving (with pecans): 448 calories, 23g fat, 2g saturated fat, 465mg cholesterol, 40g carbohydrates, 8g fiber, 23g protein, 125mg calcium, 476mg potassium

Directions

Stove top: Bring water to a boil. Add rolled oats and pumpkin puree, then reduce heat to low and simmer for approximately five minutes, stirring occasionally. Once oatmeal has thickened, remove from heat and stir in spices, cottage cheese, and brown sugar. Top with pecans (if you like them), and enjoy!

Microwave: Combine water and oats in a microwave-safe bowl. Stir and microwave for two minutes, stirring again halfway through. Remove from microwave and stir in pumpkin puree, cottage cheese, spices, and pecans (if you like them). Enjoy!