Free Runner's World Essential Guides by The Editors of Runner's World

in the peanut butter aisle at most supermarkets. Use equal parts almond butter, olive oil, balsamic vinegar, and honey for dressing. Add to shakes or stir-fries.
3. Asparagus
Why? Improve Blood Flow
    Boost your folic acid intake by eating leafy greens, citrus, and this stalk from the garden. Some women runners who develop amenorrhea (irregular menstrual cycles) also have poor vascular function. For four weeks, researchers at the Medical College of Wisconsin gave normal cycling and amenorrheic runners a daily dose of folic acid. Vascular function significantly improved in amenorrheic runners, while there was no change in normal women. (NOTE: It is safe to take up to 800 micrograms of folic acid in a daily supplement.)
4. Baked Potato Chips
Why? To Put Crunch in Your Life
    By going “baked,” you can get the great crunch of a potato chip without all the fat. A 1-ounce serving of baked chips (about 11 chips) has 130 calories, only 1.5 grams of fat, and 2 grams of fiber, while a reduced-fat version packs 140 calories, 7 grams of fat (1 gram of it saturated), and half the fiber. Baked chips fit easily into a performance-oriented diet. Eat them with nutrient-rich salsas or yogurt dips (try a dip with clams for added protein and zinc). But always keep an eye on the portion size (remember, 11 chips is about a 1-ounce serving). If you open a bag and munch mindlessly, you’ll eat way more than a serving or two in no time.
5. Barramundi
Why? More Omega-3s
    Prized for its buttery flavor, barramundi is an Australian fish now available in the United States. It packs more omega-3 fatty acids than many other whitefish. “The omega-3 fats in fish reduce internal inflammation,” says author Monique Ryan. A 2007 study in
The American Journal of Clinical Nutrition
found that 1.9 grams of fish omega-3s a day reduced body fat and increased HDL, so-called “good cholesterol,” when combined with exercise. Barramundi raised in the United States is free of antibiotics, mercury, and PCBs. It’s also bred sustainably. Stick to American-farmed; some international farms release high rates of pollutants. Dust fillets with salt, pepper, cumin, and paprika. Sauté about two minutes per side. Finish with lemon juice.
6. Berries
Why? Inflammation Fighters
    Whether you choose strawberries, blueberries, or the more exotic acai and goji, all berries contain antioxidants called anthocyanidins. Studies show these compounds halt oxidative damage that occurs with aging, and may stave off muscle soreness.
7. Bison
Why? Lower Fat than Beef
    This high-protein red meat is lower in saturated fat than beef but packed with many of the same nutrients runners fall short of. Each 3.5-ounce serving contains more than 50 percent of your vitamin B 12 needs and 30 percent of your needs for iron and zinc—all necessary for muscle function and recovery. Grill steaks or use ground bison in burgers, sauces, and burritos.
8. Black Beans
Why? Balanced Blood Sugar
    One cup provides 30 percent of the protein and almost 60 percent of the fiber and folate you need in one day. Black beans also contain antioxidants, and researchers theorize that this fiber-folate-antioxidant trio is why a daily serving of beans appears to lower cholesterol levels and heart-disease risk. Black beans (and other legumes) are low glycemic index (GI) foods, meaning the carbohydrate in them is released slowly into the body. Low GI foods can help control blood sugar levels and may enhance performance because of their steady release of energy. Mash beans with salsa for an instant dip for cut veggies, or spread onto a whole-wheat tortilla for a great recovery meal. Add beans to cooked pasta or rice for extra fiber and protein.
9. Broccoli
Why? Breast Tumor Fighter
    In addition to abundant fiber and antioxidant vitamins, broccoli and its cruciferous cousins contain cancer-fighting substances called indole-3-carbinol. This important biochemical has been shown in animals to alter levels of estrogen in such a way