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By Abby Larson
Subaru
Factory Team
Note: Abby Larson will be representing the US in
the next World Cup races to be held in British Columbia, Canada.
Other members of the Subaru Factory Team who will also race
include: Ivan Babikov(representing Russia), Lars Flora, Chad
Giese, and Rebecca Dussault.
Who needs expensive supplements and recovery agents when the
most potent nutritional ergogenic aids can be found at the
grocery store?! There are a host of natural and palatable
foods that pack an impressive nutritional punch which rival
any laboratory concocted mixture. Plus these foods have the
added bonus of being less expensive and more easily obtained.
Some "Super Foods" and their nutritional bonuses
include the following:
· Skim milk: This power food has 8 grams of protein,
no fat and only 90kcals per cup. It also contains 30% of the
DRI for Calcium, 10% Vitamin A, and 25% Vitamin D.
· Soy milk: This is a great milk-alternative. Depending
on the variety, soy milk has up to 8 grams of soy protein per
cup with only 100kcals. Go for the Calcium fortified version
and get 30% of the DRI of this bone-building nutrient.
· Blueberries: The antioxidant and phytochemical food
of the summer! Only 80kcals per cup, 3 grams of fiber and over
25% of daily Vitamin C; versatile too, blueberries freeze well
and can be used in cereal and baking as well as being a sweet
topping for ice cream and yogurt.
· Strawberries: Fiber galore, Vitamin C and Potassium
through the roof. One cup gives you more than your daily dose
of C at only 50kcals.
· Spinach: Only 7 kcal per cup and 55% of daily A, 14%
of daily C, a good source of Iron, Calcium, Zinc, fiber, and
protein. This one really has it all!
· Oatmeal: Race-day standard; with lots of complex carbohydrates,
5 grams of protein per ½ cup (dry) serving and 4 grams
of soluble fiber; this super food has been clinically proven
to reduce blood cholesterol.
· Bananas: Potassium, fiber, Vitamin C and B6 inside
a convenient package that fits in a glove box. Enjoy this 100
kcal super food before or after a workout/race.
· Almond butter: Lots of energy with 100 kcal per tablespoon.
It also contains Vitamin E, zinc, and magnesium. Try it in place
of PB for a change.
· Flax: Under-appreciated but nutritionally phenomenal,
flax is a good source of omega 3 fatty acids, fiber, and Folate.
Add it to breakfast cereal or baked goods.
· Soy nuts: A tasty alternative to standard mixed nuts.
Soy nuts contain more protein and fiber, less fat, lots of Iron
and Calcium, and important phytochemicals.
· Dried fruit: Iron, Calcium, Vitamin A and C, fiber,
and carbohydrates in a convenient, travel friendly form. Use
it to replenish glycogen after long workouts.
· Mixed nuts: Protein and unsaturated fat to get you
through the last 5k, mix with dried fruit for an ideal macronutrient
combination.
· Baby carrots: Crunchy goodness with 30kcals
per serving and 234% of your Vitamin A, you'll never need a
headlamp again! Also a good source of Vitamin C, fiber, Vitamin
K, Folate, and Potassium.
· Beef jerky: Pick the low-fat variety and get 18 grams
of protein per 100 kcal serving! Also contains iron, zinc, and
phosphorous.
These foods are just a few of the nutritionally superior choices
that you can make on a daily basis. Many foods offer a superb
combination of nutrients that the body utilizes more effectively
than those found in vitamins or fortified foods (such as many
breakfast cereals and energy bars) and there is never any
worry about adverse side-effects, contaminants, or illegal
substances from the vitamins, minerals, and phytochemicals
obtained from food.
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