The Runner’s World Big Book of Running for Beginners

Drink up. Hydration is important, and not just when you’re exercising. Fluids regulate body temperature, remove waste from your body, ensure that your joints are adequately lubricated, and help flush out the damaged cells that can lead to inflammation. And proper hydration can help control cravings, which is important because it’s often easy to mistake thirst for hunger. While there’s no set recommendation for daily fluid intake, a good rule of thumb is to aim to drink about half of your body weight in ounces each day. (So if you weigh 150 pounds, drink 75 ounces of water.) And you don’t have to just guzzle water. Fruits and vegetables can also help you stay hydrated. Plus, they’re packed with antioxidants, which boost muscle recovery and immunity.

Fats

Fats and Protein

JUICE Even if it’s labeled 100 percent juice, it’s best to avoid it altogether. Sure, there are vitamins and minerals, but juice is full of calories and sugar and devoid of fiber that will fill you up and keep you satisfied. It’s harder for the body to register “I’m full” when you drink your calories. Instead, choose milk, water, or some other calorie-free beverages.

YOUR ULTIMATE GROCERY SHOPPING GUIDE

Every time you walk into a grocery store, you face a daunting task: picking the healthiest, most nutrient-packed foods from thousands of choices. Supermarkets today carry an average of 38,718 items, according to the Food Marketing Institute. Colorful packaging, deceptive claims, and hidden ingredients confuse even the savviest shopper. Who wants to waste precious time dithering over yogurt?

This aisle-by-aisle guide, compiled by Matthew G. Kadey, MSc, RD, tells you exactly which nutritious (and delicious!) foods you should toss into your cart and which health food impostors you should run away from.1 These expert tips will help you shop smarter, so you can get in, get out, and get back to your life—fast. Be sure to check out our quick guide on this page, which you can cut out and take with you next time you make a grocery run.

STOP ONE

THE PRODUCE SECTION

“Fruits and vegetables are loaded with vitamins, minerals, and antioxidants runners need to support training,” says Tara Gidus, MS, RD, an Orlando-based sports dietitian and marathoner. “In general, the more color in your shopping cart, the more antioxidants and nutrients you’re going to get.”

RED

BEETS: Natural vegetable-sourced nitrates found in beets can make your muscles work more efficiently during exercise by reducing the amount of oxygen they need.

RASPBERRIES: Eight grams of fiber in a single cup. “Higher fiber foods help runners maintain a healthy body weight and digestive system,” says Gidus.

WHEN TO GO ORGANIC

If you’re peeling or removing the rind (avocado, bananas, or onions), conventionally grown produce is fine. If you’re going to eat the exterior (apples, peaches, bell peppers), buying organic will limit your pesticide exposure.

GREEN

KALE: Jam-packed with vitamin C, vitamin K, and vision-protecting beta-carotene. Add it to soups, sauté it for a side, or add it to salads and sandwiches.

AVOCADO: Nearly 70 percent of its fat is monounsaturated, “the same kind that makes olive oil heart-healthy,” Gidus says. Half an avocado also delivers 7 grams of fiber.

YELLOW AND ORANGE

SWEET POTATO: One potato provides more than three times your daily need for immune-boosting vitamin A. “It’s full of complex carbohydrates,” Gidus says, “which helps keep your energy stores topped up.”

MANGO: High vitamin C intake may reduce upper respiratory tract infections, as well as help lower your heart rate during exercise. One cup of mango delivers 75 percent of your daily need for C.

WHITE

BANANA: It brims with potassium and quick-digesting carbs. “Potassium plays a key role in muscle contraction, with low levels linked to muscle cramping,” Gidus says.

TOFU: Usually located in the produce department, tofu is an inexpensive and low-fat protein source. Add it to stir-fries, chili, or even pasta sauce.

BLUE AND PURPLE

EGGPLANT: Eggplant, which has just 20 calories per cup, contains antioxidants with heart-protective qualities.

PLUMS: Studies show that plums contain as much antioxidant power as blueberries. “Consuming plenty of antioxidants,” says Gidus, “may reduce postworkout muscle tissue damage, speed recovery, and boost immune function.”

HEALTH FOOD IMPOSTORS

• PRESLICED PACKAGED FRUIT: Slicing ahead of time exposes more surface area, raising the risk of nutrient loss from oxygen exposure. And the packages are more expensive than whole fruit.

• ICEBERG LETTUCE: One of the most popular vegetables is also one of the least nutrient dense. In general, the darker the leafy green, the bigger the nutritional bang.

• BOTTLED SMOOTHIES: Many are sweetened with sugar or nutritionally poor juices like apple or pear. Plus, they almost always cost much more than making your own.

STOP TWO

THE MEAT, FISH, AND DELI COUNTERS

FINS, SCALES, AND SHELLS

GOOD: Eat these two or three times a month.

TILAPIA: Protein rich and inexpensive, US-farmed tilapia is virtually free of saturated fat and is farmed in an environmentally sound way, but it’s relatively high in omega-6 fats, which promote inflammation in the body.

SEA SCALLOPS: Populations are abundant and contamination risk is low, but harvesting methods can be harmful to the ocean. Farmed bay scallops are a more eco-wise option.

BETTER: Eat these two or three times a week.

RAINBOW TROUT: Less expensive than wild salmon, trout is rich in omega-3 fatty acids, which may help lower your risk for diabetes and heart disease and relieve achy joints. Almost all US rainbow trout available in supermarkets is grown at inland farms that follow environmentally responsible production methods.

WILD SMOKED SALMON: More sustainable than farmed varieties, wild smoked salmon is an easy way to add brain-boosting vitamin B₁₂ and inflammation-reducing omega-3s to your meals.

MUSSELS: Inexpensive mussels are full of iron, vitamin B₁₂, and selenium—an antioxidant that may ease postexercise oxidative stress. They’re farmed using eco-sound methods with little toxin risk.

WORST: Eat rarely or never.

IMPORTED SHRIMP: Overseas shrimp farms have destroyed coastal forests and often rely heavily on antibiotic use. Try US farmed or wild shrimp.

FARMED ATLANTIC SALMON: Ocean pens can pollute surrounding waterways, and contamination from PCBs may be a concern. Splurge on wild.

BLUEFIN TUNA: This pricey tuna is overfished and high in mercury. Domestic, line-caught skipjack or yellowfin tuna have lower contaminants.

Shop Smart!

Phone users can download apps to help them choose sustainable seafood with low contaminant levels. FishPhone, an iPhone app from Blue Ocean Institute, ranks fish choices, as does the Seafood Watch app from the Monterey Bay Aquarium, which also provides regional recommendations.

SLICED AND CURED

TURKEY BREAST: It’s virtually fat free and a good source of protein. Fresh roasted tastes better and usually contains less sodium.

ROAST BEEF: A 2-ounce serving contains just 3 grams of fat, 110 calories, and 19 grams of protein.

CANADIAN BACON: One ounce of this lean cut contains about a third of the calories of regular bacon and 11 less grams of fat.

FROM THE FARMYARD

GOOD FOR YOU: HAPPY MEAT

Organic meat costs more but limits your exposure to the antibiotics and growth hormones used in conventionally raised livestock. “Free range” means only that animals have access to outdoor spaces. Grass-fed beef is a smart choice: A 2010 California State University study found that, compared to conventionally raised cattle, it’s lower in saturated fat and richer in heart-healthy omega-3s and vitamin E.2

Beef

Best Buy: Eye, top, and bottom round; sirloin; flank steak; 90 or 95% lean ground beef

Why? Contains about 18 g protein per 3-oz serving and no more than 6 g fat

Avoid: Rib-eye, porter-house, and T-bone steaks; 80% lean ground beef

Why? These cuts have the highest fat-to-protein ratio. Three ounces pack 12 g protein for every 18 g fat.

Poultry

Best Buy: Skinless chicken thighs; turkey legs

Why? A 3-oz thigh contains 18 g protein and 3 g fat—just 1 more gram than breast meat. Remove the skin, and turkey legs have the same protein-to-fat ratio as chicken thighs.

Avoid: Ground turkey; enhanced chicken breast

Why? If it includes skin, ground poultry can have as much fat as ground beef. Enhanced chicken is injected with saltwater to keep it moist; 3 oz can pack more than 300 mg sodium.

Pork

Best Buy: Pork tenderloin; boneless pork loin chops

Why? Contain 3 g fat and 18 g protein per 3 oz, making them nearly as lean as chicken breast

Avoid: Premarinated cuts; pork blade chops

Why? High sodium; pork blade packs about 21 g fat per 3 oz.

STOP THREE

THE PANTRY AISLES

THE PERFECT PASTA

WHOLE GRAINS: Whole wheat, brown rice, buckwheat, spelt, or other types of whole grains should appear first in the ingredient list.

5 GRAMS OF FIBER: Look for at least this much fiber per 2-ounce serving. “Choose a 100 percent whole grain product and it won’t be hard to reach this mark,” says Janis Jibrin, RD, author of The Supermarket Diet.

6 GRAMS OF PROTEIN: Look for this much per 2-ounce serving. Whole grains naturally contain some protein, which helps keep blood sugar levels steady.

THE PERFECT SAUCE

400 MILLIGRAMS OF SODIUM: No more than this per ½-cup serving. “Some brands can pack more than 600 milligrams,” Jibrin says.

4 GRAMS OF SUGAR OR LESS: Look for this per ½-cup serving. “Ideally, there should be no added sugar in the ingredient list,” says Jibrin. “The only sugar should come from the tomatoes themselves.”

2 GRAMS OF FAT OR LESS: Look for this per ½-cup serving. Skip the creamy white sauces, like Alfredo, which pack the most saturated fat, says Jibrin.

Shop Smart!

“Grocery shopping when hungry can set the stage for unhealthy impulse buys,” says Bonnie Taub-Dix, MA, RD, author of Read It Before You Eat It. With its high-fat doughnuts and pastries, the bread aisle can be particularly dangerous. Fortify your healthy resolve by eating before you leave home.

GOOD AND BAKED

TOSS OUT: Multigrain bread

TOSS IN: 100% whole grain

Multigrain bread is often made of enriched flour or wheat flour—which lacks the fiber and vitamins of 100% whole grain flour. “The first item should be a whole grain,” says Bonnie Taub-Dix, MA, RD, author of Read It Before You Eat It. Look for 3 grams of fiber and no more than 200 milligrams of sodium per slice.

TOSS OUT: Spinach wraps

TOSS IN: Corn tortillas

Made mostly of refined white flour, many spinach wraps contain a scant amount of the actual leafy vegetable. Six-inch corn tortillas made with whole corn flour are higher in fiber and lower in calories.

TOSS OUT: Bagels

TOSS IN: Whole wheat English muffins

One hundred percent whole wheat English muffins contain less than half the calories of and more fiber than most bagels.

OILS AND VINEGARS

BEST FOR SALADS	WHY?
Extra-virgin olive oil	It contains an antioxidant called oleocanthal, a natural anti-inflammatory that helps soothe sore muscles. Dark bottles preserve flavor.
Hemp oil	Pressed from hemp seeds, this nutty-tasting oil adds artery-friendly omega-3 fats to your diet. Try it in tomato sauce and pesto.
Balsamic vinegar	With just 14 calories per tablespoon, it adds a rich, intense, and slightly sweet flavor.

BEST FOR COOKING	WHY?
Canola oil	This inexpensive oil has a high smoke point, making it ideal for stir-fries, and provides healthy amounts of omega-3 fats.
Avocado oil	Buttery tasting, it provides an abundance of “good” monounsaturated fat. Use it to sauté vegetables. It’s also delicious drizzled over pasta.
Rice vinegar	It’s a low-calorie way to punch up the flavor of stir-fries, marinades, and vegetables.

MUSTARDS AND MORE

DIJON MUSTARD: Mustard seeds are a source of omega-3s and the antioxidant selenium. For few calories, Dijon adds tons of flavor to sandwiches, salad dressings, even mashed potatoes.

Keep it healthy: Look for brands without sugar and no more than 120 milligrams of sodium per teaspoon.

KETCHUP: Rich in lycopene, an antioxidant that helps protect skin from sun damage.

Keep it healthy: Splurge on organic, which has up to 60 percent more lycopene than conventional. Keep it under 5 grams of sugar and 180 milligrams of sodium per tablespoon.

HORSERADISH: This spicy root contains glucosinolates, compounds that can detoxify carcinogens. Use it to add kick to dips, sauces, and fish.

Keep it healthy: Brands with the word “sauce” in the name often contain sugar and low-quality oils. An ideal ingredient list includes only grated horseradish, vinegar, and salt.

SRIRACHA: The chile sauce adds low-calorie punch to scrambled eggs, soups, and pasta sauce. It gets its spice from capsaicin, a compound in chile peppers that may boost metabolism and curb appetite.

Keep it healthy: Avoid versions with more than 100 milligrams of sodium per teaspoon or with food coloring in the ingredient list.

MANGO CHUTNEY: Use it on fish, chicken, or cooked rice. Mangoes provide a kick of vitamin C and vitamin A.

Keep it healthy: Choose brands that list mango before sugar in the ingredient list.

SEEDS, NUTS, AND STAPLES

QUINOA: A fast-cooking whole grain loaded with fiber, B vitamins, and magnesium, a mineral that may improve muscle strength.

PUMPKIN SEEDS: Just ¼ cup of pumpkin seeds provides 30 percent of your daily need for iron.

PRUNES: Research from Oklahoma State University shows that dried plums contain polyphenol antioxidants that may fight bone loss.

IN-SHELL PISTACHIOS: These are high in protein, fiber, and vitamin B₆. A 2011 study in the journal Appetite shows you eat fewer if you shell them.3

BROWN RICE: Harvard scientists found that adults who eat two or more servings of brown rice a week reduce their risk of developing type 2 diabetes by about 10 percent.

WALNUTS: contain more inflammation-fighting omega-3s than other nuts.

HEALTH FOOD IMPOSTORS

• YOGURT-COVERED NUTS AND PRETZELS: This fake yogurt covering is made with added sugars and unhealthy fats.

• SALTED NUTS AND SEEDS: Eating too many will put you into calorie and sodium overload.

• SWEETENED DRIED FRUITS: Some dried fruits (e.g., cranberries) are bathed in extra sugars. Scoop unsweetened.

• FAT-FREE DRESSINGS: “Fat is often replaced with sugars or other fillers,” says Bonnie Taub-Dix, MA, RD, author of Read It Before You Eat It, “so these dressings may contain nearly as many calories as regular versions.” Plus, you need some fat—it helps your body absorb vitamins and antioxidants.

DRINKS

FLAVORED SPARKLING WATER provides bubbles without the sugar-packed calories.

HEMP MILK: This dairy alternative contains more heart-friendly omega-3s than soy and almond milk.

COCONUT WATER: Tangy coconut water contains natural sugars and electrolytes like potassium, making it ideal to drink before or after a run.

GREEN TEA is a rich source of catechins, antioxidants that can help lower cholesterol and protect against exercise-induced muscle damage.

TART CHERRY JUICE: The antioxidant-packed juice can reduce muscle damage.

SPREADS AND SWEETENERS

Nut Butters

GOOD

Natural-style peanut butter: Made with just peanuts, it contains heart-healthy fats and vitamin E without added sugar or hydrogenated oils.

BETTER

Almond butter: More expensive than PB, the almond version is a richer source of bone-building magnesium and calcium, as well as cholesterol-lowering monounsaturated fat.

WORST

Reduced-fat peanut butter: Most brands swap out unsaturated fats for extra sugar, which means they often have nearly the same calorie cost as and more sugar than the full-fat version.

Sweeteners

GOOD

Honey: The easily digestible carbs contain antioxidants and antibacterial properties. Stash a honey packet in your running shorts for midrun fueling.

BETTER

Maple syrup: It has about 20 percent less calories than honey, plus a wider array of antioxidants that may help muscle recovery. Use it to lightly sweeten plain yogurt and oatmeal.

WORST

Imitation maple syrup: Made of dyed and refined corn syrup, it contains empty calories with no redeeming health qualities.

Fruit Spreads

GOOD

Marmalade: It’s made with whole fruit, including the orange rind. Stick with fruit-juice-sweetened varieties.

BETTER

Apple butter: Cooking down apples creates a spread with a buttery mouthfeel but no fat. Buy brands made without added sugars.

WORST

Sugar-packed jams: Avoid jams, jellies, and preserves that contain more added sugar than fruit. How do you know? Sugar is on the ingredient list before fruit.

CEREALS

Hot

OLD-FASHIONED ROLLED OATS: They cook up quickly without the sugar overload found in flavored instant brands. “Whole grain oats are a good source of soluble fiber, which is shown to reduce cholesterol,” says Taub-Dix.

HOT MULTIGRAIN CEREAL: The healthiest choices contain fiber-rich whole grains, such as oats, barley, rye, and whole wheat, and no added sugars.

BROWN RICE FARINA: Made of finely ground whole grain brown rice, it’s fast cooking and easy to digest, making it an ideal prerun choice.

INSTANT STEEL-CUT OATMEAL: These packets are just as convenient as regular instant oatmeal but provide more fiber, no added sugar, and that chewy texture you get only from steel-cut oats.

Cold

• SERVING SIZE: A hungry runner can easily eat more than the 1-cup serving commonly listed (some list a smaller serving). “Be realistic about how much you’ll eat, and adjust accordingly,” says Taub-Dix.

• CALORIES: Cap it at 200 per cup. Despite their health halo, granolas can pack twice that and lead to weight gain if eaten too liberally.

• FIBER: “It keeps you full and helps steady blood sugar levels,” Taub-Dix says. Go with brands that pack 5 grams of fiber or more per cup.

• SUGAR: The Environmental Working Group found that 66 percent of cereals it tested were more than 25 percent sugar by weight. Choose one with less than 10 grams per cup, more if it contains fruit.

• SODIUM: Stick with those with 200 milligrams or less in 1 cup.

• INGREDIENT LIST: The first ingredient should be a whole grain. If sugar by any name (cane juice, dextrose, rice syrup) is near the top or if it lists hydrogenated oils (which contain harmful trans fat), skip it.

BAKERS’ FRIENDS

PURE VANILLA EXTRACT is a nearly calorie-free way to boost the flavor of yogurt.

WHOLE WHEAT PASTRY FLOUR is milled from a softer variety of whole wheat. Use it as a 1-to-1 replacement for refined white flour.

NONFAT DRY MILK adds bone-building calcium to smoothies and hot cereal.

FLAXSEEDS: These tiny seeds brim with omega fats and fiber and can help lower cholesterol.

CINNAMON: Studies show regular consumption can help reduce type 2 diabetes risk.

CANNED FOODS

Sardines: This sustainable catch is loaded with omega-3s, vitamin B₁₂, and vitamin D, which may help fend off viruses. Sauté with onions and toss with pasta, parsley, and bread crumbs.

Salsa verde: Tangy tomatillos make a vitamin C–packed green salsa. Use it to brighten up fish tacos or baked chicken breasts.

Roasted red peppers: They’re a rich source of beta-carotene. Add them to frozen pizza for a low-calorie flavor and nutrient boost.

Chicken: Quick and convenient, lean canned chicken gives fresh salads a hit of muscle-building protein.

Black beans: One cup provides 15 grams of fiber and a high dose of antioxidants. Use as a sandwich spread.

Applesauce: Eat it as a prerun snack or use it in place of some fat in baked goods. Unsweetened varieties have about half the sugar calories.

Butternut squash: A ½-cup serving provides nearly half your daily need for immune-boosting vitamin A. Blend with broth and spices for an instant soup.

Salmon: It contains more heart-friendly omega-3 fatty acids and far less mercury than most brands of canned tuna.

Fire-roasted tomatoes lend a smoky flavor (plus potassium) to vegetarian chili or tomato sauce.

Pineapple chunks: Add them to yogurt or cottage cheese for blood pressure–lowering vitamin C. Choose only fruits packed in juices.

SNACK TIME

Popcorn: Crunchy and salty, whole grain popcorn packs antioxidants and fiber.

Hummus: Chickpeas, the main ingredient in hummus, brim with fiber, protein, and brain-boosting vitamin B₆.

Beef jerky: The high-protein snack keeps you feeling full between meals.

Dark chocolate: A 2011 British study found that people who regularly eat antioxidant-packed dark chocolate reduce their heart disease risk by a third. It’s also a source of iron.4

Trail mix supplies antioxidants from dried fruit and healthy fats from nuts.

STOP FOUR

THE REFRIGERATOR AISLES

YOUR DAILY DAIRY

A Canadian study found that people who exercised daily and ate a high-dairy, calorie-controlled diet for 4 months lost fat and gained muscle. Researchers think that dairy products may regulate appetite and promote muscle growth.5

LOW-FAT KEFIR: “With protein and carbs, kefir is a good option when you need something easy to digest,” says Marni Sumbal, owner of Trimarni Coaching and Nutrition in Jacksonville, Florida.

LOW-FAT PLAIN GREEK YOGURT: Thick and creamy Greek yogurt has about twice as much hunger-satisfying protein as traditional yogurt.

CHOCOLATE MILK: The perfect postrun snack. “The combination of protein and quick-digesting carbs helps repair exercise-induced muscle damage and refuel tired muscles,” says Sumbal. But it’s high in calories, so “choose low-fat varieties.”

EGGS: Antioxidant-rich eggs are an inexpensive, nutritious, and quick-cooking alternative to meat for dinner. One large egg provides 6 grams of protein and 23 percent of your daily need for selenium.

LOW-FAT COTTAGE CHEESE: A 2012 study published in Medicine & Science in Sports & Exercise found that eating protein prior to sleep significantly improves recovery from exercise.⁶

THE CHEESE BAR

Thumbs-Up

PARMESAN: “A little freshly grated Parmesan packs potent flavor,” says sports dietian Tara Gidus. Buy blocks or wedges of fresh Parmesan cheese. They provide better flavor than pre-shredded and won’t contain any stabilizers or other additives.

FRESH MOZZARELLA: Thanks to its high water content, it’s one of the lowest-calorie cheeses on the market.

SOFT GOAT: Studies suggest that goat milk is richer in omega-3 fats and bone-building calcium than cow’s milk.

LIGHT RICOTTA: Reduced-fat ricotta cheese is still rich tasting and delivers good amounts of whey protein.

Thumbs-Down

CHEDDAR CHEESE: “This is an oilier cheese, so it will be higher in fat than many others,” says Gidus.

BLENDED CHEESE MIXES: Bags of shredded cheese mixes often include higher-fat options like Cheddar.

AMERICAN CHEESE: Heavily processed American cheese is among the saltiest and fattiest options in the cheese department.

Hydration

How well you’re hydrated can have a huge impact on how you feel during your workout, says Douglas Casa, PhD, who heads the University of Connecticut’s Korey Stringer Institute, which studies heatstroke and other causes of sudden death in sports. When you’re working out, your heart needs fluid to pump blood, your muscles need fluids to contract, and your skin needs fluids to sweat in order to cool you down. “If you’re dehydrated, there’s going to be a lot less fluid stores in the body,” he says. “So your muscles aren’t going to get as much bloodflow as they normally would, and your workout is going to feel harder. If you’re well hydrated, your muscles will be happier and you’ll perform better.”

Each individual has different needs based on weight, sweat rate, and how hard you’re working. Here is what you need to know to stay hydrated.

Stick to water. Simple water is the best way to go. “If you’re working out for 30 to 60 minutes, you don’t need a sports drink,” says Casa. That said, if you prefer something with flavor, try one of the many flavored, low-calorie sports drinks or waters on the market. Be sure to read the nutrition label and avoid extra calories and sugar. If you want a natural option that’s a little tastier, try adding a slice of orange, lemon, lime, grapefruit, a few mint leaves, or even cucumber to your water.

Develop a daily drinking habit. This is the best way to avoid a last-minute push to pound fluids before a workout, a sloshy or nauseous feeling while you’re on the road, and unwanted pit stops on your run. So sip small amounts of water or calorie-free beverages with and between meals. “Get in the habit of trying to drink water throughout the day,” says Casa. He recommends carrying a water bottle with you so you can drink between meals (keep one at your work station) and ensure that you’re hydrated before your workout begins.

Do the bathroom check. When you’re adequately hydrated, your urine will be the color of pale lemonade or straw. If it’s clear, you’re drinking too much. If it’s the color of apple juice, drink more. “It’s the easiest and cheapest way to assess your hydration status,” says Casa. “It really does work.”

Drink when you’re thirsty. That’s the advice from the International Marathon Medical Directors Association and Tim Noakes, MD, author of Waterlogged: The Serious Problem of Overhydration in Endurance Sports. The body’s thirst mechanism is exquisitely tuned to tell you when you need to hydrate.

Drink more when it’s hot and humid. Hydration becomes most important during intense exercise in the heat. When it’s hot and you’re sweating, it’s easier to get dehydrated. Even slight dehydration can make the effort feel tougher. So drink extra water and electrolytes when it’s hot and humid outside. The best bet for rehydration is to consume a low-cal beverage that contains electrolytes such as sodium and potassium. Good choices include low-calorie sports drinks, coconut water, or water with a slice of fruit. The refreshing hint of flavor may drive you to drink more. How much is enough? Try to drink to match your thirst. If you want to be technical about it, you can do the sweat test (see next column). You’ll know you’ve consumed enough when your urine runs light yellow in color.

Know when it’s time for a sports drink. In general, says Casa, there are three circumstances that would reap the benefits of a sports drink to replace the electrolytes you lose through sweat: if you’re working out longer than 60 minutes, working out hard, or exercising in the heat.

Check the label before you sip. Many sports drinks look appealing, but they are also laden with calories and sugar, which makes it easy to consume all the calories that you worked so hard to burn. Avoid specialty coffee drinks, high-octane sports drinks, and even fruit juice, all of which can be high in calories. Unless your workout lasted more than an hour or caused you to sweat profusely, stick to something as simple as water with a slice of lime. If you’re looking to replace electrolytes, choose a calorie-free sports drink or even coconut water. Remember, if your goal is to stay hydrated while also shedding unwanted weight, choose a drink with less than 50 calories for every 16-ounce serving.

Get a jolt prerun. It’s okay to drink coffee or caffeinated tea before a workout. In fact, studies have shown that caffeine boosts energy and alertness. Just be sure to leave enough time between your java and your run to hit the bathroom. The heat of the liquid gets the bowels moving, and you don’t want to have to make an unwanted stop on the run.

Do the sweat test. If you want to know exactly how much fluid you lose during a workout, do the sweat test. Here’s how: Weigh yourself naked before a workout, then again after you’re done. If you lost 1 pound during the workout, you sweated 16 ounces (1 pound). Next time, when you’re working out in similar conditions, aim for 16 ounces of fluids during the workout to replace what you lost through sweating.

Rehydrate postworkout. Do you have white streaks on your skin or clothes after your workout? It means you’re a salty sweater. You’ve lost a lot of sodium. Have a sports drink or water with an electrolyte tablet. There are many types of sugar-free, low-calorie electrolyte tablets, which dissolve quickly in water and help replenish electrolytes. You might also try low-calorie vegetable juice, which is a good source of sodium.

Stay off the hard stuff. The night before a hard workout, it’s probably a good idea to lay off the alcohol, says Casa. A little bit isn’t harmful, but it can act as a diuretic, and it’s not going to help your hydration or mental status. And it could interfere with your ability to adequately prepare for the workout. Also, stay off the carbonated drinks like soda, he suggests. The carbonation affects the comfort of your stomach, and that’s going to have an impact on how much water you choose to drink. If you’re drinking so much soda that you feel full and gassy, it’s less likely that you’re going to drink the water you need to stay adequately hydrated for your workout.

THE LOW DOWN ON SOFT DRINKS

For many people, the daily soft drink—or five—is a habit that feels as addictive as that to any food or drug. We hear lots of reports from people who call soft drinks their “drug of choice,” and report feeling addicted to their daily swig.

So how bad is it for you if you’re trying to lose weight? And how can you kick the habit?

If you drink a lot of regular (non-diet) soda, you’re consuming hundreds of calories that are devoid of nutrients. Research has shown that your body doesn’t recognize the energy you drink in soda the same way it registers calories that come from solid foods. That means you may finish your drink and still feel hungry, even though you just consumed a meal’s worth of calories. So if you find a way to break free of the habit, chances are, you’ll start shedding pounds.

If you’re a die-hard diet soda fan, you don’t have to worry about the calories. And most research shows that it won’t affect metabolism or appetite. But many people report that they lose when the stop drinking diet soda as well.

So how to kick the habit? Try abstaining from soda for a day, and see how you feel. On that day, try some of the options listed below. After your soda-free day, try extending that to an entire week. Chances are you’ll feel better, the cravings will subside, and you’ll be free of your soda addiction for the long run.

Want to drop pop? Try some of the options below to satisfy your thirst and your craving for flavor.

• Water-flavored with slices of lemon, lime, cucumber, mint, or watermelon.

• Tea: herbal, black, or green tea are great options. Add a hint of honey if needed.

• Low-fat milk

• Coffee; regular or decaf with a splash of low-fat milk

• Water with a hint of fruit juice.

What to Eat Before You Run

Your body needs high-octane fuel to run its best. Here are some high-carb, low-fat, low-fiber meals and snacks that can provide the energy you need to run your best, for a variety of different workouts. These meals and snacks are packed with nutrients to keep you healthy.

Use the following two tables as a guide, but listen to your body. Each individual is unique in terms of digestion time, so you may need to eat closer to your workout or a few hours earlier than what’s prescribed here.

Refueling While on the Road

Walk into any sports store or go to any race, and you’ll see a buffet of energy gels, chews, bars, drinks, and other engineered sports foods that promise to make you run faster and go longer. But are they for you? When and why do you need them?

If you’re working out for an hour or less, you won’t need to consume any food while you’re on the road. But anytime you’re working out for 75 minutes or longer, you’ll need to refuel while running. In general, runners need to add in 30 to 60 grams of carbohydrates each hour that they are running beyond 75 minutes. Here’s what you need to know about how to get the nutrients you need so you can get a boost without upsetting your stomach.

Refuel early and often. Don’t wait until you’re hungry and tired to refuel. By that time, your tank will be empty, and it will be tough to recover. At first, try taking in a bit of fuel within 15 to 30 minutes of hitting the pavement. Take more fuel 15 to 30 minutes later—even if you don’t feel hungry or tired. The idea is to keep your energy level steady and stop fatigue and hunger before it stops you. By the time you feel like you need the fuel, it may be too late.

Start small. Some runners find that when they add in too much fuel—like an entire gel at one time—their digestive system is upset, and their energy levels shoot up and then plummet. Try half a gel or a few blocks or a few beans every 15 minutes until you determine how much your gut can take.

Just add water. Be sure to wash down those carbs with a sip of water. Do not chase an energy gel, chew, or any carb-heavy fuel with sports drinks, which have carbs, too. Doing so dumps too many carbs into your gut at once and is likely to send you dashing for the nearest toilet.

Take good notes. As you try out fuel during your training runs, keep track of what you took and how you felt afterward. Did you get a burst of energy? Or did you feel sluggish? Were you able to keep your pace constant but then hit the wall toward the end of the workout? Did the fuel tie your stomach in knots? Or did it sit well?

Try everything. A variety of sports drinks and energy gels and chews are on the market. Figure out what you like and what you can stomach. Energy chews are bite-size products with about 5 grams of carbs per chew. Energy gels usually have 22 to 30 grams of carbs per packet, while energy bars typically have about 22 to 50 grams of carbs, plus some protein. Most all of these products offer a boost of electrolytes, too. Some people can’t stomach anything solid and choose to rely on sports drinks, which can have 15 to 30 grams of carbs per 16 ounces. Each product has its own unique blend of sugar and other ingredients, so try as many different flavors and brands as you can to determine which product gives you a boost without upsetting your stomach. If you’re training for a race, try the brand that will be offered at aid stations at the race to determine if that works for you.

Go natural if you need to. While a ton of engineered sports foods are on the market, there’s a chance you may not be able to tolerate any of them. Luckily, a lot of more traditional foods can offer the same boost—without the unwanted side effects.

FUELING UP FOR WORKOUTS OF 60 MINUTES OR LESS

If you’re exercising for up to an hour at an easy effort, it’s okay to run on empty. But having a small snack or meal ahead of time may help you feel energized and strong throughout the workout. These snacks are also ideal before shorter quality workouts, like speed sessions and hillwork.

FOOD	CAL	IDEAL TO EAT . . .	EXTRA NUTRIENTS FOR RUNNERS
1 cup low-fiber cereal with ½ cup fat-free milk	195	30 minutes before workout	The milk provides protein; both the cereal and the milk have carbs to keep you energized.
3 fig cookies	150	30 minutes to 1 hour before workout	Easy to digest, these are packed with high-energy carbs, vitamins, and minerals.
1 cup berries with ½ cup low-fat cottage cheese	160	60 to 90 minutes before workout	The berries offer carbs for energy, while the cottage cheese provides calcium, potassium, and vitamin D—all of which come in handy when training.
3 graham cracker squares with 1 tsp honey	98	15 to 30 minutes before a workout or a shorter speed session	Packed with carbs, this will keep you energized for your workout.
6 oz low-fat fruited yogurt 1 medium peach	275	1 hour before workout	This snack has calcium, vitamin D, and potassium to support bone and muscle health, plus antioxidants to boost immune function.

FUELING UP FOR 60- TO 90-MINUTE WORKOUTS

Going longer? You’ll need more fuel so you finish the workout strong and don’t tire out before you’re done.

FOOD	CAL	IDEAL TO EAT . . .	EXTRA NUTRIENTS FOR RUNNERS
1 medium banana and 1 Tbsp nut butter	200	1 hour before workout	The potassium and fluid in the fruit help you stay hydrated; the nut butter offers heart-healthy fat plus carbs.
1 bagel with 1 Tbsp nut butter and 1 Tbsp jam or honey	390	1 hour before workout	The bagel and toppings offer long-lasting energy so you can stay strong.
½ cup steel-cut oats with fat-free milk, topped with 1 cup sliced strawberries	260	1 hour before workout	Packed with carbs and B vitamins, this is an excellent choice for pre- or postrun recovery.
2 oz pretzels 2 Tbsp hummus	265	1 hour before workout	The pretzels provide easy-to-digest carbs for fast energy plus sodium to keep you hydrated; the hummus offers iron for strength, plus protein.
2 whole grain waffles (frozen) 2 Tbsp maple syrup	270	1 hour before workout	The syrup and waffles both offer fast-digesting carbs to provide an energy boost; the syrup also offers B vitamins to boost energy and bolster recovery.
PB & B sandwich: 1 medium banana 2 slices whole grain bread 1 Tbsp peanut butter	360	60 to 90 minutes before workout	All the ingredients provide carbs for energy; the peanut butter offers extra protein to fend off hunger; the banana provides potassium to help stave off muscle cramps.
2 oz honey whole wheat pretzels dipped in 1 Tbsp natural peanut butter	230	1 hour before workout	The pretzels provide carbs for energy and sodium to help keep you hydrated; the peanut butter offers protein to help muscles recover.
16-oz sports drink	125	15 to 30 minutes before (or during) workout	This provides fluids and electrolytes to help keep you hydrated.
15 animal crackers dipped in 2 Tbsp peanut butter	390	30 to 60 minutes before workout	The animal crackers are easy to digest and provide carbs for long-lasting energy. Peanut butter has vitamins and minerals like potassium and has been linked to lower risk of coronary heart disease.
1 cup apple-cinnamon O’s cereal with 1 cup fat-free milk and 1 medium banana	255	45 to 60 minutes before workout	The cereal and milk provide carbs for an energy boost; the banana provides potassium to support your muscles; the milk offers an extra boost of calcium for bone health.
3 oz deli turkey wrapped in a flour tortilla with 1 cup shredded veggies	275	90 minutes before workout	This offers long-lasting energy with extra protein to aid in muscle recovery.

AVOIDING MIDRUN PIT STOPS

During your workouts, your body continually shunts blood away from your GI tract and into your legs and lungs so you can run. That reduces the bloodflow to your digestive tract, so it’s harder to handle fluids or food.

There’s no sure-fire way to prevent this. But you can take some steps that can help. Be sure to water down any fuel you take on the run. If there’s a high concentration of sugars in your stomach—say from energy gels or sports drink—the body can’t digest it and essentially dumps out the calories. The fuel goes right through you!

Make sure that your prerun meal is low in fiber and fat, both of which can contribute to GI distress.

If you have any food allergies, closely examine the labels to make sure that there are no allergens in the products. Many foods can have hidden allergens (for instance, whey protein can cause problems for people with dairy allergies).

Also, take a look at your everyday diet. Is there a certain ingredient or food that is widespread in your diet or you’re consuming a lot of close to your runs? If so, you might benefit from eliminating that ingredient from your diet, and seeing if that doesn’t eliminate those runs to the bathroom.

Finally, you might try adding in a fish oil supplement. It may help with the inflammation your gut is experiencing. It certainly won’t hurt. Aim for 1,000 to 3,000 milligrams per day and make sure the fish oil contains both EPA and DHA.

Eating After Your Workout

Come in from a tough workout and it’s tempting to just hit the showers, collapse, or reach for some sort of edible treat to reward yourself for getting out the door. But the steps you take after you finish your run—especially a tough one—will have a big impact on how you feel for the rest of the day, on your next workout, and on your ability to steer clear of injuries.

The 30 to 60 minutes after your workout are peak time for recovery. That’s when your body is superprimed to restock glycogen stores and start repairing muscle tissue so you can bounce back for your next workout.

After exercising, and particularly after a hard workout, bloodflow to your muscles increases. At that time, your body is more sensitive to insulin, which shuttles glucose into your muscles, where it’s converted into glycogen and stored until your body needs it for fuel. Along with glucose, insulin also cues your muscles to pick up protein to jump-start muscle repair. Wait any longer, and your body won’t absorb glucose and other nutrients as well, and you’ll end up feeling more tired. You might not feel it right away, but the cumulative effect of weeks and months of working hard—without proper refueling—will wear you down.

Refueling is most important if you’re out for an intense effort that taxes your muscles and drains your muscle glycogen stores. For a shorter, easy workouts of 30 minutes or less, refueling isn’t going to be as critical. Even so, it’s still a good idea to eat right away to get into the habit of tying your meals to your workouts. Scientists have nailed down an optimum formula for refueling.

Divide your weight in half and eat that many grams of carbs. (A 160-pound runner would aim for 80 grams.)

Aim to get a carbs-to-protein ratio of 2:1. (So that same 160-pound runner would aim for 40 grams of protein.)

Don’t stress about hitting the exact ratio; just make sure you’re getting both carbs and protein. If you aren’t getting that many carbs, be certain to take in 20 to 25 grams of protein just to ensure you’re getting enough to repair your muscles. And try to eat that same 2:1 balance of carbs and protein 2 hours later. For postrun meal ideas, check out the table on this page.

How much should you drink? That will vary widely depending on your fitness level, the weather, and how much you sweat. When you’re rehydrated, your urine will be the color of lemonade. If it’s darker—say, the color of apple juice—or you haven’t gone for a few hours, drink more.

Rehydrating is probably the most critical step of the recovery process. Even if you don’t feel thirsty, it’s important to drink. Water supports so many of your body’s critical functions, including bringing nutrients and oxygen to your cells via your blood and flushing waste products out of your muscles. If you’re dehydrated, the body has to work harder to perform all those functions, and you’re going to feel more tired.

These meals are packed with protein and carbs to help you bounce back strong. Most of them have the carbs-to-protein ratio that scientists have found is ideal to facilitate muscle recovery. Plus, they’re packed with vitamins and minerals to keep you healthy in your everyday life.

If you’re watching your daily calorie intake, be sure to time your workout so that your recovery meal replaces your usual breakfast, lunch, or dinner. If you just finished a hard workout but it’s hours until your next meal, choose a recovery snack that contains less than 300 calories but at least 20 to 25 grams of protein.

WHAT TO EAT AFTER YOUR WORKOUT

MEAL	NUTRITION	HEALTH BENEFITS
8 oz low-fat chocolate milk + 1 serving fresh fruit	225 calories* 40 g carbs 9 g protein	Fresh fruit and milk help you rehydrate while providing calcium, vitamin D, and other vitamins and minerals.
1 oz pretzels dipped in 6 oz low-carb (protein-rich) yogurt	275 calories 59 g carbs 12 g protein	Pretzels offer carbs, plus sodium to help replenish electrolytes. Yogurt adds calcium and vitamin D.
Turkey sandwich that includes 2 slices whole grain bread, 4 thin slices of deli turkey, and veggies	310 calories 55 g carbs 17 g protein	The turkey provides protein, while the bread provides nutrients and minerals that support heart health.
1 medium banana with 2 Tbsp peanut butter + 8 oz recovery shake	380 calories 55 g carbs 12 g protein	The sports drink replenishes electrolytes and fluids. The banana provides potassium to help with muscle contraction. The peanut butter adds healthy fats, plus niacin, which helps recovery.
1 whole egg (cooked in a nonstick skillet) on a toasted whole wheat English muffin + 1 cup fresh blueberries 6 oz Greek yogurt	290 calories 37 g carbs 21 g protein	Blueberries contain antioxidants that help ease muscle soreness. The yogurt provides calcium and vitamin D to support bone health. The egg provides protein, B vitamins, and choline, which boost immunity.
Smoothie that includes 8 oz fat-free milk, 1 Tbsp peanut butter, 1 medium banana, 1 Tbsp fat-free chocolate syrup	340 calories 55 g carbs 14 g protein	This is easy on the stomach if you can’t tolerate real food after a run. Milk provides calcium and protein. The peanut butter offers healthy fats and niacin. The chocolate syrup adds carb and a sweet treat.
3 cups air-popped popcorn + 8 oz low-fat chocolate milk	280 calories 46 g carbs 11 g protein	Popcorn provides carbs, fiber, and iron. Milk provides calcium and carbs. Together they can satisfy your sweet and salty craving.

*Calories and nutrient counts are estimates based on USDA nutrition database; specific brands may offer nutrient counts that vary slightly from the values listed in the table above.

How to Pick the Best Sports Foods

Energy bars are everywhere for good reason. They’re tasty, convenient, and relatively healthy. But with hundreds of brands and flavors to choose from, which is best? That depends. “You need to consider when you plan to eat the bar,” says sports dietitian Tara Gidus. Before a run, for example, you want the right amount and type of carbs for an energy boost—without a trip to a porta potty. Afterward, you need more protein. In general, if you’re watching your weight, you may want to think twice before adding a couple hundred extra calories to your diet. But regardless of your weight goals, there really is a best bar for every running situation. But be sure to check the nutrition label carefully: Many so-called “sports foods” have ingredients—not to mention calorie, fat, and sugar counts—that rival candy bars. Follow these tips, adapted from a guide put together by Runner’s World contributor Kelly Bastone.7

A Prerun Boost

You’re dashing out the door for a run when you realize you haven’t eaten in hours, or you’re in the middle of a workout and need a quick energy boost. Grab a bar with maltodextrin. This lab-formulated carbohydrate is more quickly absorbed than other carbohydrates, so it delivers a fast hit of fuel. “When you need a rapid rise in blood sugar, maltodextrin is a good choice,” says Gidus. It’s also easier on the stomach than the concentrated glucose found in some sports drinks. Because maltodextrin is relatively tasteless, it’s a useful choice when you want to avoid overly sweet gels and chews, which can leave an unpleasant aftertaste during your run.

Be sure to think twice if you only think you’re hungry and are unwrapping a bar. Most runners find that if they skip the urge to snack before a shorter workout and simply start running, their appetite subsides and they get through the workout without hitting any “wall.”

Midrun Energy

During medium to longer workouts lasting 60 to 90 minutes or longer, you need easily digestible energy that won’t send your blood sugar levels on a roller-coaster ride. Pick a honey-based bar. Honey contains carbohydrates (glucose and fructose) that deliver fast and long-lasting fuel. “Fructose is absorbed relatively slowly,” says Gidus, “so its energy is released over time, while glucose is fast acting.” Plus, studies show that consuming those two types of carbs at once increases the amount of energy your muscles can use and improves performance, says Gidus. Unlike table sugar, honey contains trace amounts of B vitamins, calcium, and iron. Be sure to avoid bars that are high in protein or packed with fiber. Your body doesn’t use much protein for fuel during the run, and both of these nutrients take longer to digest. For obvious reasons, eating a lot of fiber right before or during a run is probably not the smartest choice.

WHAT’S THAT STUFF?

Some mysterious ingredients are good—and some aren’t.

GOOD	WHY
Protein isolates	Whey and soy proteins are first extracted from a food and then added to bars to boost protein content. Hydrolyzed proteins undergo further processing that may remove vitamins but makes the protein more digestible.
Glucose syrup	It’s another term for corn syrup. It’s used because it bonds easily with dry or solid ingredients. Its short, simple sugar chains are rapidly absorbed, so it offers instant fuel that’s ideal for pre- run energy.

BAD	WHY
Sugar alcohols, such as sorbitol, xylitol, and malitol	When consumed in excess quantities, these low-calorie sweeteners can cause diarrhea.
Brown rice syrup	This sweetener is a bit higher in nutrients and slower burning than corn syrup. But organic versions can contain traces of naturally occurring arsenic. Its health threats haven’t been confirmed, but some companies may stop using it.

Lunch Replacement

If back-to-back meetings mean you’ll have to skip a sit-down meal, grab a high-calorie bar complete with extra fiber and protein. It should contain 250 to 400 calories, 9 grams of protein or more, and high-fiber carbohydrates, such as seeds, whole oats, and dried fruit. You also want some healthy fat (from nuts, for example), which, says Christine Gerbstadt, MD, RD, a spokesperson for the Academy of Nutrition and Dietetics, “helps you absorb vitamins more effectively and keeps you feeling satisfied.”

Postrun Immunity Boost

After a long hard workout, you need foods that are packed with antioxidants, which will help you bounce back strong. “There’s good research suggesting that selenium, vitamin E, and other antioxidants help protect the immune system,” says Gidus. Nuts and dried fruits are rich in these antioxidants; cherries and berries in particular contain phytochemicals, which help protect against cancer and heart disease and help reduce inflammation.

Postworkout Recovery

When you want a nutrient-rich recovery snack but don’t have time to seek out the perfect whole food, eat a carb-rich bar with moderate doses of protein and fiber (10 to 15 grams of protein, 2 to 5 grams of fiber for a bar with about 200 calories). “Postrun, these nutrients can help improve recovery and curb hunger,” says Gidus. For the greatest recovery benefit, eat a bar within 30 minutes of your workout. If your workout was particularly hard or long, follow that with a light meal of protein and whole grain carbs 1 to 2 hours later.

EAT LIKE A RUNNER

MAKE YOUR GRAINS WHOLE

Carbs

THE BEST CARBS FOR RUNNERS

Bananas

Raisins

Kamut, black rice, amaranth, and quinoa

Sweet potato

Steel-cut oats

Berries

Apples

Whole grain pasta

Whole grain bread

Orange

Tomatoes

Protein

Chicken

Lean beef

Pork

Salmon

Tofu

Egg

Lentils

Black beans

Greek yogurt

Low-fat yogurt, plain

Kidney beans

Chickpeas

Peanut butter

Quinoa

Almonds

Monounsaturated Fat (MUFA)

Polyunsaturated Fat (PUFA)

Saturated Fat

Trans Fat

THE BEST FATS FOR RUNNERS

Dry-roasted nuts

Olive oil

Canola and vegetable oils

Avocado

Salmon

How to Stock Your Kitchen

Fruits and Vegetables

Grains

Foods to Avoid

STOP ONE

THE PRODUCE SECTION

RED

WHEN TO GO ORGANIC

YELLOW AND ORANGE

WHITE

BLUE AND PURPLE

HEALTH FOOD IMPOSTORS

THE MEAT, FISH, AND DELI COUNTERS

FINS, SCALES, AND SHELLS

GOOD: Eat these two or three times a month.

BETTER: Eat these two or three times a week.

WORST: Eat rarely or never.

Shop Smart!

FROM THE FARMYARD

GOOD FOR YOU: HAPPY MEAT

Beef

Poultry

Pork

THE PANTRY AISLES

THE PERFECT PASTA

THE PERFECT SAUCE

Shop Smart!

GOOD AND BAKED

MUSTARDS AND MORE

HEALTH FOOD IMPOSTORS

DRINKS

Nut Butters

Sweeteners

Fruit Spreads

Hot

Cold

BAKERS’ FRIENDS

SNACK TIME

THE REFRIGERATOR AISLES