In elementary school, I was always the slowest kid at the track during the mile-run in the annual Presidential Physical Fitness
tests. Every spring I'd see all the other kids perched at the edge of the track, pulling up tufts of grass while I puffed my way around the turns to complete those eternally long mile-long runs.
Even my most patient gym teachers grew drowsy watching their stop watches before I poked along into the final stretch.
Thus, it tickles me pink that I'm now a person who runs
. I may even be so bold as to call myself a runner
This month, in fact, I'm in training to run a jaunty little 3.5 miles for the gigantic JP Morgan Chase Corporate Challenge
run in Central Park. I have an official number that'll be pinned to my tanktop. And I'm not just going to complete it, I'm going to run the whole thing
Yeah, it's no Ironman
, but I bet even old Mr. Wolf would be slightly impressed at my bookworm-to-budding-jock progress.
One of the things the newbie athlete (or honestly, anyone who has working eyeballs) can't help but notice along the journey to fitness is all the so-called "power food" on the market. Endurance workouts are undeniably hungry-making, and there's all kinds of products competing to fill your empty belly. Nutrition bars. Performance beverages. Magic athletic potions and powders.
I have a hard time believing that convenient, inexpensive real-food snacks (such as a handful of dried prunes mixed with raw almonds) could somehow be less powerful for an active body than those nutrition bars that run between $1.50-$2 and contain:
Soy Protein Nuggets (Isolated Soy Protein, Rice Flour, Tapioca Starch, Malt, Salt), Milk Chocolate Flavored Coating (Sugar, Fractionated Palm Kernel Oil, Nonfat Dry Milk, Cocoa Powder, Lecithin, Salt, Natural Flavor), Corn Syrup, Sodium Caseinate, Sugar, High Fructose Corn Syrup, Sweetened Condensed Milk, Fractionated Palm Kernel Oil, Peanuts And Less Than 2% Of The Following: Butter, Lecithin, Gelatin, Salt, Natural Flavor, Ascorbic Acid, Magnesium Oxide, Ascorbyl Palmitate, D-Alpha Tocopherol Acetate, Niacinamide, Zinc Oxide, Fish Oil, Pyridoxine Hydrochloride, Calcium Pantothenate, Riboflavin, Vitamin A Palmitate, Thiamin Mononitrate, Chromium Chloride, Folic Acid, Sodium Selenite, Sodium Molybdate, Biotin, Cyanocobalamin.
I don't buy into products with yard-long ingredient statements, and I don't believe anybody's body really needs more high-fructose corn syrup. Thus, I offer my top recommendations for cheap, easy, tasty performance foods that are made out of genuine, old-school food
.My Top-Ten Real-Food Workout Foods:
1. Boiled Eggs
. Mankind's original power food. Eggs come in their own biodegradable packaging, offer protein, iron and vitamin A and cost about 18 cents each for the high-end organic variety. Boil a few on Monday for workout snacks all week long.
2. Yogurt-Fruit Smoothies
. A tasty, nearly-instant breakfast. Combine, in a blender, a half-cup of yogurt, a cup of plain soy milk, a half-banana (store the other half in the freezer for future smoothie action) and a tablespoon of peanut butter or a half-cup of any fruit you happen to have around. Throw in a tablespoon of wheat germ and a scoop of whey powder for a fiber + protein power boost if you're into that. Blend until smooth. Drink. And feel pleased you've avoided any sticker shock you might experience at the local Jamba Juice.
3. Fruit & Nut Bars
. The Clif company recently produced a line of bars they're calling Clif Nectar Organic Fruit-Nut Bars. I'm pleased to report that they're tasty and the formula contains no high-fructose corn syrup... just dried fruit, roasted nuts, cinnamon, vanilla and the like. All certified organic, of course. That's great, but it seems to me that the cheaper route would be a DIY bar made of the same stuff. As it happens, others have already had this idea
. So if you've got a blender, an oven and some plastic wrap or waxed paper for easy wrapping and transportation, you're set to make "power" bars on the cheap.
4. Juice + Water
. Gaterade? Powerade? Vitaminwater? You're paying dearly for their national marketing campaigns. My co-worker, a Gotham Girls Roller Derby
powerhouse, needs to drink a lot of water to keep up her speed and bruiser moves on the rink. She dopes that quart-size water bottle at her desk with juice to keep the hydration task more interesting. Do like the rollergirl and tip in about a half-cup for every quart of water. WebMD recommends
you add a half-teaspoon of salt and/or baking soda if you want to give it electrolytes
like the ones found in Gatorade or Smartwater.
5. Scrambled Egg Burritos/English Muffins
. Fry or scramble an egg in a small amount of olive oil with salt and pepper to taste. Pile onto/into a warmed tortilla or a toasted whole-wheat English Muffin. Fast fiber + protein = yum.
6. Ripe avocados
. A hyper-fast post-workout snack. Full of fats? Pshaw. It's all good fat. Do 'em up like my big, strong (and remarkably slim) boyfriend: Cut avocado in half lengthwise, remove the pit, sprinkle each half with salt and pepper. Scoop into mouth with a spoon.
7. Apple slices with peanut butter
. Fuji apples are a good choice, and Smucker's Natural PB has a nicely roasty flavor.
8. Carrots with hummus
. Vitamin A, protein, fiber and flavor.
9. Classic trail mix
. Throw some raisins or dried currants in a little bag with your favorite nuts. Add some apricot pieces or coconut chips if you're feeling wacky.
10. Chickpeas/Garbanzo Beans
. A great source of protein with iron and fiber... but that's not why I eat 'em. They're deliciously addictive when drizzled with the slightest amount of good olive oil and a sprinkle of fresh pepper. Add a squirt of fresh lemon or some chopped cherry tomatoes if you're into it. Go fancy with some chopped parsley or diced cucumbers if you have 'em around.
Got a good real-food workout snack of your own? Throw it in the comments!
Labels: advice, beverages, diy, fruit, nutrition, sports