We're off and running into that outdoor-sporting time of the year, especially with the Shore Run coming up on June 26.
I've been talking with athletes, researching the nutrition books and reading Runner's World on-line magazine to get a handle on the foods that will prolong endurance and help serious and semi-serious runners and bikers make good choices.
I've decided on a slightly condensed list of the "Best 38 Foods for Runners," edited by a staff of nutrition experts from Runner's World.
I will preface the list by noting that other research said much the same thing: There's sound evidence that optimum endurance, fewer injuries and increased resistance to infections are the result of thoughtful nutrition as a lifestyle.
And a word about the Glycemic Index (GI): "All carbohydrates are not created equal." The GI measures the degree to which a food prompts a quick, dramatic rise in blood sugar. The lower the food's index, the better it is for maintaining the steady, constant blood-sugar level that keeps you energized and blocks cravings. The higher the food's GI, the more likely it is to set off that rush-crash cycle that leaves you feeling tired, irritable and hungrier than before.
Nor surprisingly, the 28 best foods are generally low or moderate in the GI rankings, except for tofu and carrots. It doesn't mean that chocolate is better for you than carrots or tofu - or that you should avoid foods with a high GI. Doing so would eliminate many important sources of vitamins, minerals, fiber and other nutrients.
Instead, it's an instant guide to telling you what foods you can have in small, average or large quantities - and something to know about if you're thinking of running a marathon.
So here we go...the best 28 foods for runners (and other endurance athletes). These foods are also rated for their overall, life-sustaining health benefits.
Oatmeal - A serving of oats provides plenty of slow-release carbohydrates, which will give you more sustained energy than processed sugar.
Avoid the sweetened kind.
Dark bread - Breads and bagels that are dark in color contain more fiber and whole grains than lighter breads.
Quinoa - This product is similar to rice, but it's more delicate and flavorful - and cooks in half the time. It's a great carbohydrate-packed alternative to rice or pasta.
Whole-wheat pasta - It provides slow-release carbohydrates, which are perfect for distance runners who need sustained energy.
Shrimp - It's high in muscle-building protein, low in saturated fat and contains several important minerals (phosphorus, calcium, potassium).
Salmon - Fresh or canned, each 3-ounce serving of salmon provides almost 2 grams of omega-3 fatty acids. A serving of salmon also packs about 35 percent of the Daily Value for muscle-building protein, along with a good dose of bone-building calcium.
Also try mackerel, sardines, cod and tuna, which are high in protein and omega-3s, as well.
Bananas - They're packed with carbohydrates and potassium.
Oranges - One orange provides all the vitamin C you need a day, so you'll be well-fortified against upper-respiratory infections that can be more common during periods of intense training. Plus, vitamin C's antioxidants will protect you from the muscle damage and soreness.
Strawberries - They're rich in vitamin C, low in calories.
Cantaloupe - Half a melon provides a day's worth of vitamins A and C. It's filling, too, and just 100 calories.
Melons are rich in beta-carotene, an antioxidant vitamin that can lower both cancer and heart-disease.
Fruit kabob - Put a row of fruit (fresh or canned) on a skewer, and dip it in plain yogurt for a tasty carbo-protein snack.
Beans - Varieties such as pinto, lentil, garbanzo and split pea come with protein, fiber and iron, and they're low in fat. They're a perfect accompaniment to soups and stews, or serve them with rice for a complete carbo-protein meal.
Baby carrots - These come with the same benefits as regular carrots: low-fat, vitamin A and fiber.
Asparagus - A good source of potassium and vitamins A and C.
Lettuce - The darker the better here. Lettuce will boost your intake of vitamins A and C, plus fiber and iron.
Sweet potato - Packed with carbohydrates and vitamin A, sweet potatoes can be a meal if you add nuts, yogurt or fat-free sour cream and chives, suggests registered dietician Ellen Coleman, author of "Eating for Endurance."
Skim milk - This is loaded with protein, carbohydrates, calcium and potassium. What's more, protein from milk is absorbed particularly well.
Low-fat yogurt - Any kind, plain or with fruit, provides calcium, protein and plenty of energizing carbohydrates.
Low-fat cheese - It provides calcium and protein, and there are versatile choices such as provolone, mozzarella and feta cheese.
Milk-based soups - Add skim milk to soup to increase protein intake.
These soups are considered "volumetric," in that they fill you up on fewer calories.
Lean roast beef - With an abundance of vitamin B, iron and zinc.
Top-round ground beef - The top cuts of beef and sirloin are the leanest and provide needed protein.
Chicken - For good, lean protein, though with not as much iron as red meat.
Lamb - There's plenty of protein, iron and zinc in a lamb roast. Just make sure you trim away the fat after cooking.
