"Not Guilty", By Ashley Gartland, Jan. 2010 edition of Runner's World Magazine.
Some foods have a bad rap but are actually healthy choices for runners. Many foods with a bad rap, including red meat, white potatoes and even high-fat cheese-can, and should, be a part of a healthy runner's diet. Not only do they add variety to your meals, but they also supply vital nutrients to fuel your workouts. So forget those old nutrition taboos and welcome back these banned foods!
Good News: While certain cuts may be high in unhealthy fats, others are as lean as chicken. "A three-ounce serving of flank steak," says Portland, Oregon-based dietician Garrett Berdan, R.D., "has the same amount of saturated fat as a skinless chicken thigh." Three ounces of beef also provide 22 grams of protein to repair muscles, and plenty of iron. "Red meat is especially rich in the B vitamins, thiamin and riboflavin," says Berdan. "These are needed for energy production and contribute to overall endurance." To keep it healthy, go for the lean cuts. Chose those labeled "loin" or "round." Grilling or broiling gives lean steaks a caramelized crust and tender center, says Berdan.
Good News: There's no denying cheese contains fat, but it's also a rich source of calcium, magnesium, and high-quality protein. "Most cheeses have six to 10 grams of protein per one-ounce portion," says Berdan. (An ounce is about the size of four dice.) He adds that the protein in cheese is readily absorbed and used to repair muslce, and that calcuim works with magnesium to maintain muscle function. Clark and Berdan suggest using reduced-fat cheeses on occasion, but both say runners can budget in one serving of regular cheese a day bay having fat-free or one-percent-fat dairy at other meals. Berdan suggests adding hard, aged cheeses like Parmesan or Swiss to eggs.
Reminder: Have you voted on your favorite finalist in the 2009 BEEF Daily Cowboy Christmas Photography Contest yet? The votes continue to pour in, and I hope you'll take a minute to vote, as well! Thanks for your participation.