Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar.
#Next50Run .. #Next50Nutrition
Podium Runner posted an article on Marathon Performance. The median age in this study is 38; however, I have read similar research on Next50 Marathoners that support this information ..
The Science Direct Study is here; and what follows is additional Next50 Chai Chat / News You Can Use that I have compiled for YOU to Get Informed & Take Charge.
!Hack Your Age!
The Science Direct study explains:
“The Fast runners consumed significantly more fats, particularly monounsaturated and polyunsaturated fats, than the Slow runners. They also took in significantly more calories (mainly due to greater consumption of fats), potassium, magnesium, and fiber. The Fast runners weighed significantly less than the Slow runners, and trained more, roughly 50 miles a week vs 40 miles a week. This difference was not statistically significant.”
To break that down ..
Mono- & Poly- are the Healthy Fats.
Monounsaturated fats from oil:
olive oil, canola oil, peanut oil, safflower oil & sesame oil.
Monounsaturated Fats from #RealFood:
avocados, peanut butter, and many nuts and seeds.
Polyunsaturated fats from oil:
corn oil, soybean oil, safflower oil & flax oil
Polyunsaturated fats from Real Food:
walnuts, sunflower seeds, flax seeds;
fish, such as salmon, mackerel, herring, albacore tuna & trout
Best Potassium Foods:
bananas, oranges, cantaloupe, honeydew, apricots, grapefruit,
some dried fruits, such as prunes, raisins, and dates,
cooked spinach, cooked broccoli, potatoes, sweet potatoes, mushrooms, peas, cucumbers, zucchini, eggplant, pumpkins & leafy greens
Best Magnesium Foods:
dark chocolate (75% & higher),
avocados,
almonds, cashews, brazil nuts,
legumes, such as lentils, beans, chickpeas, peas & soybeans,
seeds, particularly pumpkin,
whole grains, such as wheat, oats & barley,
fatty fish, such as salmon, mackerel & halibut,
bananas,
leafy greens, such as kale, spinach, collard greens, turnip greens & mustard greens.
Best Fiber Foods, a longer list from the Mayo Clinic, can be found here.
~ ~ ~
Photo: Me, 2019, Race to the Top, Vermont. I ran UP then ran back Down. 4.3 miles up, with an elevation climb of 2564 ft.
Ŋext 50 £iving 