All the fad over the last few years has been low-carb diets. If you run, or do any type of aerobic exercise, you NEED carbohydrates. Limiting the amount of carbs you eat will make you slower and drain your energy faster. The important thing is to eat the right kind of cards. So here’s a list of foods that are full of powerful nutrients that will keep you energized:
- Oatmeal – go for the cooked oats and add in fruit for flavor, the packaged stuff has too many additives and sugar
- Roasted Chestnuts – must nuts are pretty high in fat (the good kind), but chestnuts give you lots of fiber, vitamin C and folic acid
- Blueberries – one cup gives you 20 grams of carbs…and only 80 calories
- Low-fat, plain Yogurt – may be the perfect recovery food for athletes, as it promotes glycogen replenishment and muscle recovery
- Whole Wheat Pasta – 40 grams of carbohydrates per cup. You can buy it easily in the store and most good restaurants have an option for whole wheat pasta.
- Sweet Potatoes – a 4 oz. potato contains 28 grams of carbs and only 143 calories. Pick this side instead of fries or a regular potato…and go easy on the butter and brown sugar – these guys are sweet enough on their own. Plus, it’s one of the first solid foods recommended for babies, so it’s got to be good for you!
Taped up my knee and ran 5.64 miles in 42:15 (7:29 min/mile pace). This is still way less than my training plan calls for, but I’m really trying hard to cut back so that my knee will heal…it’s not easy to cut my run short when I’m feeling great, but the knee is definitely getting better.
I warmed-up with a few laps around the indoor track before heading out. I also spent about 15 minutes stretching after my run.
Avg HR – 160 bpm
Max HR – 170 bpm