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

store it in a dark container in the fridge and use for dipping, in dressings, or tossed with pasta or steamed veggies.
17. Kale
Why? For Stronger Blood and Bones
    Kale’s nutritional content would win over even Popeye. Gram for gram, kale contains four times more vitamin C, and one-and-a-half times the amount of immune-boosting vitamin A and vitamin K than spinach. Vitamin K ensures that blood clots properly. But it’s also needed to make a bone protein essential for strong, healthy bones. Kale contains three times more lutein and zeaxanthin, antioxidants deposited in the retina that work together to protect eye health.
18. Kefir
Why? For a Healthy Gut
    It’s like a drinkable yogurt with probiotics—the naturally occurring bacteria and yeast in fermented dairy products. For the lactose intolerant, kefir has lactase, an enzyme which consumes most of the lactose left after the culturing process. Kefir is rich in vitamin B 12 , B 1 , and vitamin K. Since it’s fermented, it tastes like a tangy, slightly bubbly milkshake. It’s the ultimate smoothie, comes in different flavors, and is available in many supermarkets not just health food stores. HINT: Choose low-fat versions.
19. Lamb
Why? For a Healthy Metabolism
    Lamb refers to the meat of a sheep younger than one year. And while it’s tough to think of a sweet little fluffy animal on your plate, only four ounces gives you over half of your recommended daily intake of protein. Lamb has vitamin B 12 , essential for red blood cell production and nerve function. Lamb is a good source of zinc, necessary for a balanced immune system. And it contains iron and copper; both minerals participate in healthy red blood cell production.
20. Mushrooms
Why? Postrun Potassium
    From white button to the more exotic maitake mushrooms, these fungi supply potassium crucial for body fluid balance. Mushrooms also contain an antioxidant known as L-ergothioneine not found in many foods and known to help fight off free-radical damage. Add to salads, soups, casseroles, or sauté with olive oil as a side dish.
21. Pomegranate Juice
Why? Eases Muscle Pain
    Physically fit study participants drank pomegranate juice or a placebo daily for 15 days, and then completed a strength-training workout. Physiologists at the University of Texas in Austin discovered that those who downed pomegranate juice had less postworkout soreness and weakness than placebo drinkers. Researchers believe that ellagitannin, a phytonutrient found in pomegranates, helps reduce inflammation that causes soreness and weakness. Buy 100 percent pomegranate juice to avoid added sugar. And eat other dark purple and blue fruits, such as blueberries and blackberries—they also contain this important phytonutrient.
22. Quinoa
Why? The Most Protein
    Whole-grain quinoa (pronounced “
keen-wa
”) makes most other grains look like nutritional lightweights. This grain has more protein—eight grams per cup cooked—than most other grains. It has hefty amounts of carbs and more magnesium, folate, iron, and fiber (which is especially key for heart health) than brown rice. Quinoa has a pleasant nutty flavor and is very versatile in the kitchen as a side or main dish. But the tiny quinoa kernels cook up in half the time as brown rice. Serve it as a sidekick to barramundi and you have a perfect postrun recovery meal. In bulk bins or the natural and organic foods aisle at your grocery store. Cook quinoa for 15 minutes in a 2-to-1 ratio, water (or broth) to grain. For breakfast, cook it in apple cider, and mix in cinnamon, berries, and walnuts.
23. Red (Malbec) Wine
Why? Fight Cancer
    If you don’t drink don’t start. But a daily glass of red wine is still an excellent way to fight cancer. The antioxidants in red wine varieties such as malbec and other types such as cabernet, may also prevent cancer and improve longevity. Research shows drinking moderate amounts of alcohol (such as red or white wine) with a meal can help lower your risk of developing