Power Foods for Runners. Stay healthy, keep energized, and perform at your peak.
Salmon. Why: It's an outstanding source of omega-3 fats, which cut the risk of heart disease, boost the immune system, and protect against inflammatory conditions such as athritis and psoriasis. How: Grill it, bake it, or use canned salmon in sandwiches, casseroles, or even quesadillas.
Soy Burgers. Why: Soy burgers make it easy to eat and enjoy soy which helps to lower your risk of heart disease, certain cancers, osteoporosis, and lessen the symptoms of menopause. How: Serve them on a whole grain bun with sliced tomatoes and onions. This protein-carbohydrate combo makes a dynamite recovery meal after a run.
Nonfat Yogurt. Why: Eat a cup of nonfat yogurt and you'll meet 45 percent of your daily calcium needs in just over 100 calories. Plus, yogurt bolsters your immune system. How: Eat it with fresh fruit, drizzled with chocolate suce, use it in smoothies, dips, and sauces.
Canned Refried Beans. Why: It's all there in a can: a low-calorie, virtually fat-free, fiber-packed food that's loaded with energizing carbohydrates, and provides a good dose of protein and B Vitamins. How: Beyond the standard bean brurrito, use them as a dip, in casseroles, or with eggs.
Almonds. Why: Almonds cut heart disease risk, thanks to their healthy fats and phytochemicals. Plus, almonds are one of the best sources of vitamin E, a potent antioxidant vitamin that's not found in many foods. How: Snack on almonds straight or in trailmix, sprinkle them on your favorite cereal, yogurt, or salads.