The best foods to protect your body from damage caused by running
By: Matthew Kadey, RD
With the fall racing season nearly here, your training is probably in high gear. Running extra miles will get you into top shape, but it also boosts the body's production of free radicals—unstable molecules that bond with healthy molecules. In doing so they damage muscle and DNA cells. Over time excessive damage may hinder exercise recovery and increase disease risk, says sports nutritionist Marie Spano, RD. "Running outside where you're exposed to UV rays and pollution can also fire up production."
What's a runner's best defense? Eating plenty of antioxidants—compounds that can prevent cell damage from occurring. To get the most benefit, runners should eat a wide variety of antioxidant-rich foods, says Spano. Fruits and vegetables are excellent sources, but since they stay fresh only a few days, it makes sense to stock your pantry (and fridge) with nutrient-packed options with a long shelf life. Give your running and health a boost with these protective superfoods.
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According to scientists at Louisiana State University Agricultural Center, whole-grain black rice is chock-full of anthocyanins, which are responsible for the grain's deep purple hue. "These are the same powerful antioxidants in blueberries and blackberries that have been shown to offer protection from diseases such as cancer and heart disease," says sports dietitian Tara Gidus, RD. Look for the rice at health-food stores and Asian markets.
Power Up: Combine cooked black rice with radish, carrot, and bell pepper; drizzle with sesame oil for a summery salad.
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Though often passed over for almonds and walnuts, Brazil nuts are actually one of nature's richest sources of selenium; just one provides more than 100 percent of your daily need for this mineral. The body uses selenium to create compounds called selenoproteins, a type of crucial antioxidant enzyme. A study published in 2010 discovered that these enzymes can help offset free-radical cell damage caused during endurance exercise.
Power Up: Chop up Brazil nuts and toss into salads, or blend with milk and seasonal fruit for a smoothie.
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Egg yolks are a leading source of lutein and zeaxanthin, a dynamic antioxidant duo that accumulate in the retina, where they protect eye health. Researchers at Tufts University discovered that lutein is better absorbed from eggs than other sources, such as spinach. Yolks also provide selenium, vitamin E, high-quality protein, and choline, a nutrient that can help improve heart health, says Gidus.
Power Up: Make a breakfast taco by topping tortillas with scrambled eggs, diced tomatoes, and basil.
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Packed with protein and a wide variety of vitamins and minerals, lentils are a nutritional gold mine. Researchers at North Dakota State University discovered that they possess a strong ability to neutralize free radicals, thanks to their high concentration of phenols. These compounds may help improve muscle recovery and play a role in reducing risk for chronic diseases. "Lentils are also high in soluble fiber, which can lower cholesterol and blood sugar," says Gidus.
Power Up: When grilling burgers, replace half the beef with cooked lentils to boost fiber levels while slashing fat.
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This is one sweetener you can feel good about using. Produced when cane sugar is converted into white sugar, molasses retains nutrients lost during refining; it's high in iron, magnesium, and antioxidants that reduce DNA damage. A study in the Journal of the American Dietetic Association found molasses has more of these protective compounds than maple syrup, corn syrup, refined sugar, and agave.
Power Up: Add a tablespoon to a postrun smoothie along with blueberries, banana, and cocoa powder.
One of runners' favorite foods, PB provides a healthy dose of vitamin E. "This antioxidant may protect against damage to LDL cholesterol, which helps lower heart-disease risk," says Spano. A 2010 study found that subjects who supplemented their diets with extra vitamin E experienced less oxidative stress and muscle damage after exercise than those who did without. What's more, peanuts are a good source of resveratrol, the same heart-protecting compound in red wine.
Power Up: Whisk together peanut butter, olive oil, grated ginger, red chili flakes, and rice vinegar for a vinaigrette.
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