Every person’s diet has staple foods—foods that are eaten frequently for their taste, nutrition, or convenience. While it is good to have variety in your diet, there’s nothing wrong with relying on staple foods as long as they are healthy. In fact, eating staple foods can be an effective way to maintain consistency in your diet, and consistency is proven to be helpful in weight management.
Some foods work especially well as staples for endurance athletes who are working toward their racing weight. Twenty-six of these foods will be presented in this chapter. You could attain your racing weight with a completely different set of staples. But these 26 foods appear again and again in the food journals of the world’s best endurance athletes, so you can’t go wrong with them.
Whichever foods you choose as staples, be sure to eat a variety of them. Your body will not be as well nourished as it ought to be if 80 percent of your calories come from only half a dozen foods. But the real opportunity to include healthful variety in your diet lies outside of the staples. If, say, 75 percent of your calories are regularly accounted for by a dozen staple foods, the other 25 percent should come from a much longer and indeed ever-changing list of foods.
I’ve organized the suggested staples by food category. There are six foods from the vegetable category, five from the fruit category, five from the lean meats and fish category, four from the nuts and seeds category, four from the whole grains category, and three from the dairy category.
Healthiness is not the only important quality in a staple food. You won’t see a lot of exotic foods in my list. I believe that by and large the best staple foods for endurance athletes are simple foods that are a familiar part of the cultural diet. The Racing Weight foods are easy to get, relatively affordable, and universally enjoyed. It makes sense to draw Racing Weight foods from the foods that are readily available (with a few exceptions).
Many of the Racing Weight foods can be eaten as they are; many others can be prepared very simply. Some are available in healthy packaged products and restaurant menu items. Of course, if you like to cook or enjoy gourmet home-cooked meals, you can get as fancy as you like with these foods. To prime your imagination, I’ve included several recipes containing Racing Weight foods that were created especially for this book by Pip Taylor, a world-class triathlete, nutritionist, and chef from Australia.
The word “superfood” is used in reference to plant foods that have special health-enhancing properties. In fact, every vegetable is a superfood. But in my opinion these six are particularly super for endurance athletes.
Beets are a flavorful, versatile vegetable with a very high concentration of a class of antioxidants known as betalains. Research has shown that betalains have uniquely powerful anti-inflammatory properties, so they help athletes with postworkout recovery.
Beet juice is even more beneficial for athletes. It contains a high concentration of nitrates, which help the blood vessels dilate during exercise, increasing blood flow to the working muscles. Studies have shown that drinking beet juice significantly enhances endurance performance (Cermak, Gibala, and van Loon 2012). Try drinking 750 ml of beet juice two hours before important workouts and races for a performance boost.
Vegetable soups are a hot counterpart to smoothies. Whereas smoothies are a tasty and convenient way to get a big dose of fruit, vegetable soups are a yummy and expedient way to get a big dose of veggies. To make one, you need do no more than puree your chosen vegetable (potato, sweet potato, white beans), mix in some water and spices, and bring the whole thing to a boil. There are also some very good canned vegetable soups that are even easier to prepare. One of the most nutritious vegetable soups is good old-fashioned pea soup. Peas are a good source of carbohydrate and are also rich in vitamins A, C, B6, and K as well as folate, magnesium, phosphorous, and fiber.
Vegetable soups are excellent Racing Weight foods because they fill the stomach without a lot of calories. Eating a small bowl of soup at the start of a meal is an effective appetite-control technique.
Spinach is one of the most nutritionally complete foods that nature has to offer, boasting a “Completeness Score” of 93 on nutritiondata.com’s 1–100 scale of nutritional balance. The vegetable’s versatility and familiarity make it a terrific staple food. Many endurance athletes eat raw spinach in salads, eat cooked spinach in dishes such as Pip Taylor’s Goat Feta, Spinach, and Potato Frittata, and even add spinach to smoothies because it blends well and allows fruit flavors to dominate.
Frittatas make a quick breakfast, lunch, or even dinner when served with a simple green salad. They can be eaten hot, at room temperature, or cold, so you can prepare them in advance easily. Any variations of ingredients can be used; try combinations of mushroom, ham, tomato, and roasted pumpkin—even cooked pasta can be added.
4 lb. potatoes, skin on
Olive oil spray
½ of a small onion, thinly sliced
1 cup baby spinach leaves, washed and dried
Sea salt and pepper to taste
4 large eggs, lightly beaten
2½ oz. goat feta cheese (low fat), crumbled
1.Preheat an oven broiler/grill to high. Meanwhile, cook potatoes until tender either in boiling water for several minutes or covered in the microwave. Slice into ½-inch-thick slices and set aside.
2.Heat a nonstick ovenproof frying pan over medium heat, and spray with a small amount of olive oil. Add onion and cook for 2–3 minutes, stirring until soft and starting to turn golden. Add potato slices and spinach and toss gently, adding salt and pepper to taste. Pour eggs over the mixture, stir gently from the edges of the pan inward for 30 seconds, and then crumble goat cheese over the top.
3.Allow the mixture to cook over low/medium heat for 5–6 minutes until nearly set. Turn off the heat and place pan under a hot grill for 2–3 minutes until frittata is puffed and golden.
4.Let sit in pan for about 5 minutes, and then slide out onto a cutting board and slice into wedges.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 384, TOTAL FAT 20 g (31%), SATURATED FAT 9 g (43%), CARBOHYDRATE 30 g (10%), FIBER 4 g (18%), SUGARS 5 g, PROTEIN 21 g (42%), CALCIUM 261 mg (26%), CHOLESTEROL 454 mg (151%), IRON 3 mg (19%)
Sweet potatoes are trendy these days—so trendy that you can get sweet potato french fries at many fast-food restaurants. That’s not how you should include these nutrient-rich vegetables in your diet, however. Baked, grilled, and mashed sweet potatoes are much less calorie dense, and even some recipes for sweet potato pie and homemade sweet potato wedges are acceptable.
Sweet potatoes are rich in carbohydrate, fiber, and antioxidants and were once rated the most nutritious vegetable by the Center for Science in the Public Interest. They make a great Racing Weight staple because they are one of the most satiating high-carbohydrate foods.
Tomatoes are technically a fruit, but I prefer to go with culinary, rather than botanical, convention and classify them as a vegetable. Regardless of how you classify them, tomatoes just aren’t what they used to be. It’s so hard to find a good tomato these days that most people under the age of forty have no idea what a good one is. If you ever do eat a really good tomato, you can bet that it’s an heirloom—a tomato grown from seeds that have not been hybridized for better appearance and shelf life (at the cost of less taste). If you can find a reliable source for heirloom tomatoes, do yourself a favor and pay extra for them. If you can’t find them locally, buy seeds and grow your own.
Like other tomatoes, heirlooms are celebrated for their dense content of lycopene and other antioxidants. Regular tomato eaters have a lower risk of heart disease, perhaps because of those antioxidants. Heirloom tomatoes are a good friend to athletes pursuing their racing weight because they add a lot of flavor to foods without adding a lot of calories.
I drink tomato juice almost every day with my lunch and wish every endurance athlete did. Substituting tomato juice for whatever you normally drink with your lunch is a very easy way to increase your diet quality. Although it’s not made with heirlooms (and it includes beets, spinach, and other vegetables in addition to tomatoes), Spicy Hot V8 juice is my personal favorite.
It’s hard to believe that health-conscious eaters used to avoid avocados for their high fat content. Now everyone knows that the unsaturated fats in avocados are good for the body. Avocados (which are in season at different times, depending on where they grow) also contain a rich assortment of other nutrients.
One of the reasons avocados are designated as a Racing Weight food is that they make a good substitute for fattening condiments. A burrito with guacamole doesn’t need sour cream; a sandwich with avocado can do without mayonnaise.
Most fruits are seasonal, ripening in either the spring, summer, fall, or winter. Fruits taste best and are most nutritious when consumed in season. Those grown out of season in hothouses are no match nutritionally. They’re still high-quality foods that will help you attain your racing weight, but I recommend that you eat the following Racing Weight fruits in season as much as possible.
The high fiber and water content of apples make them highly satiating. This characteristic and their portability qualify apples, an autumn fruit, as terrific Racing Weight snack foods. Apple-based desserts like Pip Taylor’s Baked Apple, Cranberry, and Maple Pudding are higher-quality desserts than most other desserts, such as ice cream and cookies.
A deceptive variety of nutrition is delivered in this delectably simple lunch recipe.
2 7-oz. firm white fish fillets such as snapper or blue eye, cut into three strips
1 tsp. olive oil
1 tsp. paprika
1 tsp. ground cumin
1 cup fresh corn kernels (or canned corn, drained)
2 small tomatoes, chopped roughly
1 small red chili, chopped fine
1 lime, juiced, plus extra lime wedges to serve (optional)
1 tsp. fresh coriander leaves (cilantro), finely chopped
Sea salt and black pepper
1 avocado, chopped
4 small, soft, wheat-tortilla wraps
1.In a shallow dish, combine olive oil, paprika, and cumin and mix into a paste. Add fish strips and turn gently to coat. Set aside while you prepare the salsa.
2.Combine corn (if using fresh corn, cut the kernels from the cob and then cook in boiling water for 2 minutes) and tomatoes with chili, lime juice, and chopped coriander. Add chopped avocado, season to taste with salt and pepper, and mix gently.
3.Heat a frying pan to a medium-high heat. Add fish to pan and cook for 2–3 minutes (depending on thickness of fish); then turn and cook a further 1–2 minutes.
4.Meanwhile, heat tortillas by wrapping them in foil and placing them in oven on low temperature or by wrapping them in a paper towel and microwaving for 30 seconds (or according to package instructions).
5.Place warm tortilla on a plate, and top with strips of fish and salsa. Serve two tacos per person with lime wedges.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 635, TOTAL FAT 25 g (38%), SATURATED FAT 4 g (20%), CARBOHYDRATE 63 g (21%), DIETARY FIBER 13 g (52%), SUGARS 7 g, PROTEIN 46 g (92%), CALCIUM 159 mg (16%), CHOLESTEROL 86 mg (29%), IRON 5 mg (30%)
In the past decade or so bananas have become an underappreciated food because they have a lower antioxidant content than many other fruits. Overall, though, bananas are as nourishing as any other fruit. They are packed with vitamins and minerals, have a high fiber content, and are a terrific source of carbohydrate.
I designate bananas as a Racing Weight food because they are a natural alternative to ergogenic products such as energy bars and carbohydrate gels. Their high carbohydrate content (27 grams in a medium-sized fruit) and ease of consumption and digestion them make them an ideal preworkout and pre-race food.
Bananas are also beneficial during exercise. In a 2012 study published in the online journal PLoS One, 14 trained cyclists completed a pair of 75-km time trials, eating bananas during one of them and drinking a sports drink during the other (Nieman et al. 2012). The two energy sources were rationed to ensure that the subjects took in the same amount of carbohydrate in both time trials.
The average finish time was about three minutes, or 2 percent, faster in the sports drink time trial than in the banana time trial. The difference, however, did not meet the minimum threshold for statistical significance, so the Appalachian State University scientists who conducted the study concluded that the effects of the two energy sources on performance were equal.
If you prefer, substitute pears or even mixed berries for the apples in this recipe.
4 apples, peeled, cored, and quartered
2 medium eggs
1 cup whole milk
⅓ cup pure maple syrup (or golden syrup)
½ cup all-purpose flour
1 tsp. cinnamon
¼ cup dried cranberries
1 tsp. butter
1.Preheat oven to 350°F. Cut each apple quarter in half. Then cut each piece crosswise into four parts so that you are left with small chunks.
2.In a bowl, lightly whisk the eggs with the milk and maple syrup. Add the flour and cinnamon and whisk until just combined, stir in the apple and cranberries, and set aside.
3.Use butter to lightly grease a medium-sized shallow baking dish. Pour apple mixture into the dish, and bake in the oven for about 30 minutes until set, puffed, and golden.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 284, TOTAL FAT 5 g (7%), SATURATED FAT 2 g (9%), CARBOHYDRATE 56 g (19%), DIETARY FIBER 3 g (11%), SUGARS 37 g, PROTEIN 7 g (14%), CALCIUM 121 mg (12%), CHOLESTEROL 111 mg (37%), IRON 2 mg (10%)
Cherries are one of the best fruits for endurance athletes. A spring fruit, they are rich in antioxidants that have strong anti-inflammatory effects in the body. Studies have shown that drinking tart cherry juice reduces exercise-induced muscle damage and postworkout muscle soreness. Eating whole cherries will have the same effect.
My wife and I have a cherry tree in our backyard, so we are acutely aware of how brief the cherry harvest is. But dried cherries are almost as nutritious (the fruit loses some of its antioxidants when it’s dehydrated) and delectable, and they are available year-round.
Orange juice is already a staple in the diets of many endurance athletes, as it is in the diets of nonathletes. It’s a worthy staple too, supplying lots of carbs, vitamin C, and antioxidants including hesperidin, which improves blood vessel function. While more exotic fruit juices such as pomegranate and açai are all the rage these days, orange juice is just as good and generally a lot cheaper. The best staples typically are healthy foods that are well ingrained in the cultural diet, and orange juice is one such food.
Have you ever wondered why orange juice is a traditional breakfast beverage? It started about 100 years ago when the orange industry responded to an orange glut by creating a marketing campaign that encouraged Americans to start their morning by “drinking an orange.” Although the custom is arbitrary, I encourage athletes to just go with it because most traditional breakfast foods do not contain fruit. Better yet, use orange juice in a Breakfast Smoothie like Pip Taylor’s.
Even more nutritious than orange juice is the whole orange, a winter fruit. One large orange contains 4 grams of fiber, which are missing in the juice.
An on-the-go breakfast alternative. The almond butter adds protein and essential fats to help you feel and stay full.
1 banana
½ cup blueberries (frozen are best in this recipe)
½ cup plain yogurt
½ cup milk or orange juice
1 Tbsp. almond butter
1.Blend all ingredients and drink.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 389, TOTAL FAT 17 g (26%), SATURATED FAT 7 g (33%), CARBOHYDRATE 52 g (17%), DIETARY FIBER 6 g (23%), SUGARS 35 g, PROTEIN 14 g (28%), CALCIUM 303 mg (30%), CHOLESTEROL 28 mg (9%), IRON 1 mg (5%)
Among the many healthy phytonutrients in red grapes is one called resveratrol, which is not only healthful but also beneficial to endurance performance. Animal studies have shown that resveratrol supplementation increases aerobic capacity by enhancing heart function and muscle force production. The doses of resveratrol used in these studies have been much greater than those supplied by red grapes, but a little is undoubtedly better than none, and grapes have a lot else going for them besides resveratrol, including a high fiber content.
Red wine lacks the fiber of whole red grapes, but it has the resveratrol. Studies have demonstrated that drinking red wine regularly in moderation significantly reduces the risk of heart disease. The alcohol content of red wine is believed to be partly responsible for this effect because moderate consumption of all types of alcoholic beverages is known to boost heart health. So rather than include either red grapes or red wine in your diet, why not include both?
There are dozens of varieties of meat and fish that are worthy of being classified as Racing Weight foods. But these five are especially worthy.
Trout is one type of fish that is better to buy from a farmed source because wild lake trout often contains higher levels of toxins. Rainbow trout is a relatively lean fish with only 8 grams of fat per fillet. Like all fish, it is rich in high-quality protein to help your muscles recover from and adapt to training.
A tender table fish with a slightly sweet flavor, rainbow trout is often enjoyed even by those who do not consider themselves fish lovers. You don’t have to be a gourmet chef to prepare a delicious trout recipe. Try pan-frying a couple of fillets and flavoring them with pepper and lemon juice, and then go from there.
Beef is one of the food world’s best sources of protein and of creatine, a compound that fuels maximum-intensity muscular efforts. Beef from grass-fed cattle is an even better protein source and also has less total fat, more essential fatty acids, and a lower calorie density that its grain-fed counterpart.
As a staple of the American diet, beef is plentiful, relatively inexpensive, familiar, and broadly enjoyed. So it’s easy to make beef a staple in a Racing Weight diet as well. But most of the beef that Americans eat comes in fast-food hamburgers and tacos. You don’t want that. Make lean cuts of grass-fed beef your staple instead.
Stir-fries can be varied depending on what is at hand and what is in season. Chop the vegetables relatively thin and roughly the same size so that they cook in the same amount of time. Experiment with different sauces by adding chili or ginger, and try different types of noodles. Although this recipe calls for the use of Hokkien noodles, which are traditional egg noodles used in Southeast Asian stir-fries, any type of egg noodle will do.
½ lb. Hokkien noodles or any other Asian egg-based noodle
8 shitake mushrooms, dried
½ Tbsp. peanut oil
¾ lb. lean beef, such as top sirloin, cut into strips
1 small onion, sliced thin
2 cloves garlic, crushed
1 cup snow peas, with strings removed
1 Tbsp. oyster sauce
1 Tbsp. soy sauce
1 Tbsp. rice wine
1 tsp. sesame oil
1.Place Hokkien noodles in a large bowl and cover with boiling water (following package instructions). Let stand; then separate noodles gently and drain. Rinse with cold water; then drain again and set aside.
2.Meanwhile, place dried mushrooms in a small bowl, cover with boiling water, and set aside for 5 minutes. Drain (reserve mushroom water to use as stock in another recipe, such as a risotto). Remove stems from mushrooms and discard; then slice caps.
3.Heat peanut oil in a wok (or large frying pan) over high heat. Stir-fry beef in two batches until browned (about 3–5 minutes), and then remove. Add onion to wok and cook until golden. Then return meat to pan along with garlic, snow peas, mushrooms, oyster sauce, soy sauce, and rice wine. Cook for an additional 3 minutes. Then add noodles and sesame oil.
4.Toss well until noodles are heated through. Serve immediately.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 823, TOTAL FAT 44 g (68%), SATURATED FAT 8 g (41%), CARBOHYDRATE 83 g (28%), DIETARY FIBER 5 g (21%), SUGARS 4 g, PROTEIN 43 g (86%), CALCIUM 96 mg (10%), CHOLESTEROL 83 mg (28%), IRON 8 mg (42%)
Tuna is the world’s most popular table fish. It is also very nutritious and is therefore a well-qualified food staple for endurance athletes. Some varieties of tuna, including albacore and bluefin, are rich in omega-3 fatty acids. As we saw in Chapter 6, these essential fats have special benefits that go beyond their basic health benefits. They reduce exercise-related free radical damage to the muscles, improve reflexes, and increase cardiac efficiency.
Canned tuna can be—but isn’t always—as good as the fresh tuna that is used in sushi and tuna steaks. Some canned tuna products are high in mercury and relatively low in omega-3 fats, and some contain added oils that greatly increase their calorie density. Among the best brands of canned tuna are High Seas, Island Trollers, and Wild Planet.
Mac ’n’ cheese that is good for you! Once you’ve mastered this recipe, try using roasted pumpkin and peas, or even add chopped cherry tomatoes, asparagus, or broccoli.
1 lb. dried short pasta such as macaroni, penne, etc.
½ Tbsp. olive oil
2 cloves garlic, crushed
1 small onion, finely chopped
1 large zucchini, grated
1 large carrot, grated
6.5-oz. can corn, drained
15 oz. evaporated skim milk
1 Tbsp. cornstarch
½ cup water
6.5-oz. can water-packed tuna, drained
5 oz. low-fat cheddar cheese, grated
½ cup dried breadcrumbs
1.Preheat oven to 350°F. Cook pasta according to package instructions, drain, rinse under cold water, and drain again before setting aside.
2.Meanwhile, heat a large nonstick frying pan over medium heat. Add the olive oil, then add garlic and onion, and sauté until translucent. Add zucchini, carrot, and corn and cook a further minute. Then add evaporated milk. Bring mixture to a slow simmer while stirring.
3.In a small glass bowl, combine cornstarch and water and mix to dissolve. Then add to the pan, stirring continuously. Cook a further 2 minutes, bringing back to simmer until the mixture thickens. Turn off heat.
4.Return pasta to the pot, and add in the sauce mixture, tuna, and 3.5 oz. of the grated cheese. Mix well. Spoon into a large baking dish. Combine the remaining cheese and breadcrumbs, and sprinkle over the top.
5.Bake for about 30 minutes until the topping is crunchy and bubbly.
Note: This dish can be prepared the night before and stored covered in the refrigerator. In that case, it will just take a little longer in the oven (about 40 minutes) to heat all the way through.
NUTRITIONAL FACTS PER SERVING
CALORIES 682, TOTAL FAT 6 g (9%), SATURATED FAT 2 g (9%), CARBOHYDRATE 118 g (39%), DIETARY FIBER 7 g (29%), SUGARS 13 g, PROTEIN 38 g (77%), CALCIUM 232 mg (23%), CHOLESTEROL 22 mg (7%), IRON 3 mg (18%)
The popularity of turkey as a deli meat soared when concerns about fat in the diet steered Americans away from bologna and ham. Today turkey sandwiches are probably the most popular sandwich choice among healthy eaters, including endurance athletes. And an excellent choice they are. Leaner cuts of turkey breast are almost completely fat free and, of course, are an excellent source of protein.
Why limit turkey breast to lunches, though? As a man who would probably choose a traditional Thanksgiving dinner as his last meal, I believe that the association of turkey with that holiday results in an unfortunate turkey avoidance in dinner menus the rest of the year. Seriously, though, it is a shame, because turkey dinners are wonderful and there’s no better protein to include in your dinner. So start carving up some turkeys in July to help your body absorb the heavy training you’re doing then.
Wild salmon is more expensive and harder to obtain than farmed salmon but is preferable because it has significantly lower levels of PCBs and other toxins. Both wild and farmed salmon are excellent sources of omega-3 fats.
To get enough essential fats in your diet, you need to eat fish at least twice a week or take a daily essential fatty acid supplement. Even if you do take a supplement, it’s beneficial to include fish in the diet since regular fish eaters tend to be leaner than those who avoid fish. With its unique taste and texture, salmon is one of the most widely appealing table fish and has thus become a top seafood staple. If you eat fish, make it a staple in your Racing Weight diet.
It’s not necessary to get a large fraction of your total calories from nuts and seeds, but it is good to eat this category of foods frequently. I suggest that you eat these four Racing Weight nuts and seeds most often.
Chia seeds are the edible seeds of a plant that is native to Central and South America. They are often called a superfood because of their well-balanced nutrition. Chia seeds contain protein, omega-3 essential fats, fiber, and minerals. They can be eaten raw, soaked in water to create a beverage known as chia fresca, blended into smoothies, and ground for use in baking. Sprouted chia seeds are similar to alfalfa sprouts and are worthy additions to sandwiches and salads.
While they are not a traditional staple of the American diet, chia seeds are becoming increasingly popular among endurance athletes, and with good reason.
Hemp seeds share the balanced nutrition and versatility of chia seeds. Three tablespoons of shelled hemp seeds provide 11 grams of high-quality protein, 11.4 grams of omega fatty acids, 1 gram of fiber, and lots of iron, zinc, phosphorous, and magnesium.
You can eat hemp seeds raw, but most people prefer to add hemp seed meal to hot and cold breakfast cereals, smoothies, and baked goods. Sprouted hemp seeds are great in salads and sandwiches.
Like chia seeds, hemp seeds are on their way to becoming a staple seed food among endurance athletes in the know.
Read the nutrition label to make sure your peanut butter is simply peanuts and salt. Although peanuts are technically a legume, they are called nuts because they have much in common with actual nuts nutritionally. They are especially rich in heart-healthy monounsaturated fats. Regular peanut and peanut butter eaters are less likely to develop cardiovascular disease, in part because of the fats these foods contain but also because of their high antioxidant content, which rivals that of strawberries.
My favorite way to consume peanuts is in peanut butter, a traditional American lunch and snack staple whose healthier versions (products containing only peanuts and salt) are also great staples in the diets of endurance athletes. While calorically dense, peanut butter is highly satiating, so it aids appetite management. Spread peanut butter on toast in the morning, use it in a sandwich at lunchtime, or dip carrots into it as an afternoon snack. Some athletes even use peanut butter in smoothies (it goes well with bananas, coconut milk, and spinach).
Peanut allergy is among the most common food allergies. If you have it, you know it and you avoid peanuts. For everyone else, peanuts are purely good.
If you’re looking to stave off midmorning or midafternoon hunger and at the same time boost your diet quality by eating foods in the nuts and seeds category, there’s no easier way to check both items than eating a handful of roasted cashews. Few foods offer a more even balance of macronutrients—1 ounce of cashews contains 9 grams of carbohydrate for muscle fuel, 5 grams of protein for muscle rebuilding, and 12 grams of mostly unsaturated fats for appetite control.
If you make these four whole grains staples in your diet, you will seldom have to eat lower-quality refined grains.
A close relative of wheat, barley has a nuttier flavor and, when cooked, a more chewy consistency than its more popular cousin. Like all whole grains, barley is an excellent source of carbohydrate (44 grams per cup) and fiber (6 grams per cup). This combination makes it an excellent Racing Weight food because it provides precious muscle fuel in a highly satiating package.
A versatile food, barley can be mixed with wheat flour in baking; added to hot cereals, soups, and stews; and used in pilafs and risottos like Pip Taylor’s Pearl Barley Risotto with Shrimp, Lemon, and Baby Spinach. Barley is also a key ingredient in many beers, which, when consumed in moderation, are healthy in the same way that wine is.
Pearl barley gives this risotto a slightly different flavor than is found in traditional recipes, while spinach makes it more nutrient dense.
½ Tbsp. olive oil
1 small onion, finely chopped
2 cloves garlic, peeled and minced
1½ cups pearl barley, rinsed under cold water and drained
2 cups chicken stock
2 cups water
½ lb. raw shrimp, peeled and deveined
1 Tbsp. lemon zest
2 cups baby spinach leaves
1 Tbsp. fresh parsley, finely chopped
1 Tbsp. fresh basil, finely chopped
1.Set a large, heavy-base saucepan or pot on medium heat, and cook the olive oil, onion, and garlic until soft and translucent. Add the pearl barley and stir until it is coated with the onion mixture.
2.Add the stock and cook, stirring until the liquid is absorbed (about 10–15 minutes); then add the water and continue to cook, stirring frequently until the liquid is absorbed and the barley is tender but still al dente (firm to the bite). This will be about 30–35 minutes of total cooking time.
3.Add the shrimp, lemon zest, and baby spinach and stir. The shrimp will take only several minutes to change color and be cooked through. Stir in the herbs and season to taste.
Note: If you don’t have time to stand at the stove and stir the risotto, it can also be baked in the oven. After sautéing the onion and garlic on the stove top, add the pearl barley and the liquid (stock and water), and then bake in a preheated oven at 350°F for 30–35 minutes until liquid is absorbed and barley is tender to the bite. Remove from oven, stir in shrimp, lemon zest, and spinach, and return to oven for 5–10 minutes until shrimp is pink and just cooked through.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 800, TOTAL FAT 10 g (16%), SATURATED FAT 2 g (10%), CARBOHYDRATE 135 g (45%), DIETARY FIBER 25 g (101%), SUGARS 8 g, PROTEIN 45 g (91%), CALCIUM 167 mg (17%), CHOLESTEROL 177 mg (59%), IRON 8 mg (45%)
Brown rice has become the most accessible whole grain next to whole wheat. Restaurants such as the Mexican food chain Chipotle offer brown rice as an alternative to white rice in menu items, and packaged food makers such as Minute offer precooked brown rice products that can be prepared in 10 minutes or less. Brown rice’s accessibility, high carbohydrate content (45 grams per cup), and fiber richness (4 grams per cup) make it a top Racing Weight food.
Old-fashioned oatmeal is one of the best breakfasts for endurance athletes, especially when the diet quality of the meal is bolstered with the addition of fresh fruit, dried fruit, nuts, seeds, and/or milk. A popular and traditional breakfast food, oatmeal supplies the body with a substantial amount of carbohydrate in a form that is easy to digest. Whole oats may also be used in other workout- and race-powering breakfast cereals such as Pip Taylor’s Bircher Muesli.
In the general population oats improve insulin sensitivity, stabilize blood glucose, prevent free radical damage, enhance the immune response to infection, and inhibit weight gain. All of these health benefits, which come partly from the high antioxidant content of oats, carry over to sport. Increased insulin sensitivity, for example, enables the muscles to take up nutrients faster during exercise and during recovery after exercise.
This is a very simple version of soaked, bircher-style muesli. Oats are soaked overnight, and the rest of the ingredients are stirred through in the morning. Alternatively, if you forget to do this the night before, add ¼ cup of water to the oats along with berries (if using frozen) and microwave on high for 30 seconds before stirring in the yogurt and chopped apple. Substitute your favorite seasonal fresh fruits and nuts to mix things up.
¾ cup rolled oats
½ cup plain yogurt
1 cup mixed berries (raspberries, blueberries, etc., frozen or fresh)
1 apple, cored and chopped (leave skin on)
1 Tbsp. raw nuts (almonds, macadamias, walnuts, etc.)
1.The night before, combine oats, yogurt, and berries if you are using frozen ones. Leave covered in the refrigerator.
2.In the morning, stir in chopped apple and berries if you are using fresh, and then top with nuts.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 452, TOTAL FAT 8 g (13%), SATURATED FAT 3 g (17%), CARBOHYDRATE 121 g (40%), DIETARY FIBER 11 g (44%), SUGARS 47 g, PROTEIN 15 g (31%), CALCIUM 195 mg (19%), CHOLESTEROL 16 mg (5%), IRON 4 mg (24%)
Whole wheat’s reputation has been besmirched in recent years by the gluten-free diet trend. It is true that a tiny fraction of the population—namely, persons with celiac disease—cannot eat wheat because they cannot tolerate its gluten protein content, and perhaps another 1 percent of the population is better off not eating wheat because of sensitivity to gluten or other proteins in wheat. But a large and growing number of people who tolerate wheat perfectly well are eating wheat-free or gluten-free diets because they believe that gluten and wheat are simply “bad.” This is not true. If you’re among the 98 percent of people who do not experience nausea, abdominal cramping, and other symptoms, then there is no need for you to avoid wheat.
In fact, if you’re an endurance athlete, there is more than one reason to include whole wheat in your diet. It is the most accessible whole grain in the American diet, found in all kinds of breads and other baked goods as well as in breakfast cereals. Like other whole grains, it provides substantial amounts of carbohydrate and fiber to fuel the muscles and manage appetite.
A tremendous variety of foods are made from milk. Some are better for endurance athletes than others. These three are especially good.
Traditionally made not with cow’s milk but with sheep’s or goat’s milk, feta cheese is a crumbly, salty cheese popular in Greek cuisine. Because it has a strong flavor, feta is typically used in small amounts in salads and vegetable dishes. Such meals are among the healthiest and least-caloriedense ways to incorporate dairy in the diet.
These are quick to make—most of the required time goes toward waiting for them to bake. Try other vegetables such as cooked spinach, chopped asparagus, green peas, corn, cherry and sun-dried tomatoes. Makes eight pies.
4 small zucchinis, grated
½ small onion, finely chopped
4 medium eggs, lightly beaten
3½ oz. feta cheese, crumbled
⅓ cup fresh mint, chopped fine
Salt and pepper to taste
8 sheets filo pastry (found in the freezer section)
Oil spray
Premium-quality tomato chutney to serve (optional)
Salad leaves to serve (optional)
1.Preheat oven to 350°F. Put grated zucchini into a strainer and push gently to remove some excess water, then put into a mixing bowl. Add onion, eggs, feta, and mint leaves and mix, then season to taste. Set aside as you prepare the pie cases.
2.Try to work quickly once the filo pastry is opened so that it does not dry out. You can buy a little extra time by covering it with a dry tea towel topped with a damp cloth. Place filo in a pile so that there are eight layers on top of each other. Cut into eight pieces approximately 4 inches square. Spray eight holes of a regular-size muffin tin lightly with oil, then take two layers of filo and push down into each hole. Spray the pastry lightly, then place another two layers of filo on top, positioning them at right angles so that the whole of the muffin hole is covered. They will look a little rough and wrinkly.
3.Spoon zucchini mixture into cases until they are two-thirds full. Do not overfill as they will puff slightly as they bake and may overflow.
4.Cook in oven for 30–35 minutes until set and golden brown. Let sit for about 15 minutes. Serve warm or at room temperature with chutney and salad.
5.Leftovers can be stored in an airtight container in the refrigerator.
NUTRITIONAL FACTS PER SERVING (daily value)
CALORIES 288, TOTAL FAT 13 g (20%), SATURATED FAT 6 g (29%), CARBOHYDRATE 30 g (30%), DIETARY FIBER 4 g (14%), SUGARS 5 g, PROTEIN 14 g (29%), CALCIUM 196 mg (20%), CHOLESTEROL 208 mg (69%), IRON 4 mg (21%)
As I mentioned in Chapter 4, a Harvard University study found that yogurt prevented long-term weight gain more effectively than any other food, including fruits and vegetables. This study did not distinguish varieties of yogurt, but the best Racing Weight yogurt is plain yogurt (either traditional or Greek) without added sugar. Add your own fruit to it, or add it to cereal-and-fruit mixes or smoothies such as Pip Taylor’s Breakfast Smoothie.
Most health-conscious eaters assume that reduced-fat milk is healthier than whole milk because the latter has a high saturated fat content. However, most studies comparing the health effects of whole milk and reduced-fat milk have identified no differences, while a majority of studies that have identified differences have given the advantage to whole milk. For example, a nine-year epidemiological study involving nearly 20,000 middle-age women reported that whole-milk drinkers were slightly leaner than skim-milk drinkers (Rosell, Håkansson, and Wolk 2006). The reason may be that whole milk is rich in conjugated linoleic acid, which promotes muscle growth and fat loss.
Beyond these advantages, whole milk is less processed than reduced-fat milk. As a general principle it is best to consume all foods in their least-processed forms. What’s more, whole milk tastes better. If you regularly use whole milk, even 2% milk tastes like water in comparison.
Few people drink milk of any variety anymore. I’m old enough to have grown up drinking milk, as most children once did. I stopped drinking milk when I reached adulthood, and I won’t ask you to start. But I do recommend that you add whole milk to breakfast cereals, coffee drinks, smoothies, and whatever else you normally add milk to.