Comfort Fuel For Winter Running

Getting out during the winter can be challenging even for the most dedicated runners. Having the right gear can help make cold weather running more enjoyable and so can your food choices. Nutrition also plays a role in supporting immune health and reducing inflammation, which is especially important this time of year. In this article, originally published in the January 2021 edition of Atlanta Track Club’s member magazine, Wingfoot (pages 21-22) I share nourishing and comforting pre and post run meal ideas to help you fuel and recover better from cold winter runs while optimizing your immune system and fighting inflammation.

Nutrition For Runners: The Fundamentals

Regardless of the temperatures outdoors, the fundamental building blocks of a runner’s diet are the three macronutrients – carbs, protein and fat.

·         Carbs: An essential energy source, carbs are the preferred fuel for our brains and working muscles, especially during high intensity and longer duration runs (think speedwork and marathon training!) Fiber-rich whole grains, potatoes and fruit offer additional cardiovascular and metabolic benefits, such as managing cholesterol and regulating blood glucose levels.

·         Protein: Best known for its role in repairing and rebuilding muscles after exercise, protein helps manage hunger and supports metabolism by maintaining lean muscle mass, especially when consumed at regular intervals throughout the day. It also plays a key role in immunity.

·         Fat: In addition to making meals more delicious and satisfying, dietary fat ensures healthy hormone levels and enhances the absorption of fat-soluble vitamins A, D, E, and K, which in turn are involved in the immune response. Certain fats, called omega 3s, are particularly known for their anti-inflammatory properties.

Next Level Nutrients:

·         Antioxidants: Runners need high levels of antioxidants year-round to mitigate the oxidative stress caused by exercise. During the winter, in the midst of flu season and COVID-19, antioxidants play an especially important role in supporting immunity. Before you start loading up on pills and supplements, look at your food choices! Antioxidants, which include vitamins A, C, E and the mineral zinc, can be found in a variety of runner-friendly foods that can easily be incorporated into a balanced diet including sweet potatoes, spinach, and eggs (vitamin A); citrus fruits, tomatoes, and kale (vitamin C); nuts and seeds (vitamin E); and beef, poultry, and beans (zinc).

·         Prebiotics and Probiotics: These terms have gained attention in recent years as we learn more and more about the role of the gut microbiome on health. Probiotics refer to the “good” bacteria that reside in the gastrointestinal (GI) tract, while prebiotics provide the fuel for probiotics, allowing them to thrive. The collection of bacteria in our GI tract is collectively known as the gut microbiome and is associated with a broad list of mental and physical health outcomes, including immunity. You can optimize your gut and thus immune health by consuming more pre and probiotic rich foods. Apples, bananas, onions, garlic, artichokes, asparagus, oats and flax seeds are excellent sources of prebiotics. Fermented foods, such as sauerkraut, kimchi, miso, tempeh, kombucha and kefir, as well as Greek yogurt and aged cheese, contain high levels of probiotics.

·         Inflammation Fighters: Inflammation seems to be a buzz word these days, as it is increasingly linked to a number of health conditions, from diabetes and heart disease to cancer and arthritis. Runners too should think about incorporating anti-inflammatory foods into their diets to combat exercise induced stress. Undoubtedly the best way to reduce inflammation in the body is by eating a diet rich colorful fruits and vegetables, nuts, beans and whole grains. The polyphenols found in coffee, tea, and dark chocolate (yes!), and herbs and spices such as garlic, ginger, cinnamon and turmeric may offer additional anti-inflammatory benefits. The omega-3 fats found in fish, walnuts, chia and flax as well as dark leafy greens such as spinach and kale are also beneficial.                 

And now to the recipes…

With all that in mind, we know that our food choices are driven not just by a concern for health and performance, but also by cravings and a desire for comfort. While in the summer we may find ourselves seeking out smoothies and salads, in the winter we tend to be drawn to warm, hearty dishes. The recipes below will satisfy both your cold weather cravings and heightened nutrition needs, keeping you running healthy and strong all season long.

PRE-RUN MEAL: Optimized Oatmeal

A runner’s favorite for good reason, oats are an excellent source of complex carbs for energy, dietary fiber for heart health and gut-friendly prebiotics. Elevate this runner staple with zinc rich nut butter, antioxidant packed fruit, omega-3 rich chia seeds, and anti-inflammatory cinnamon. Prepare oats with your favorite dairy or plant-based milk instead of water for additional nutrients. Serves 1. Multiply recipe as needed.

Ingredients:

·         ½ cup oats (old fashioned or instant)

·         1 cup milk of choice

·         ½ cup blueberries, chopped apples or your favorite fruit

·         1 Tbsp almond butter, peanut butter or your favorite nut butter

·         1 tsp chia seeds (or ground flax)

·         ¼ tsp cinnamon

Instructions:

·         Prepare oats with milk over stove top (or in microwave if using quick oats)

·         Top with fruit, nut butter, seeds and cinnamon

POST-RUN MEAL: Warming Winter White Bean Chili

This one-pot meal has it all – from protein packed turkey and fiber filled beans to antioxidant superstars kale and tomatoes and anti-inflammatory, prebiotic rich onions, garlic and spices, this recipe will warm your body, nourish your muscles, and satisfy your taste buds. Serves 4-6 (depending on hunger!) Freeze leftovers if needed.

Ingredients:

·         1 pound ground turkey (93% lean)

·         1 cup yellow onions, chopped

·         1 cup celery, chopped

·         2 Tbsp garlic, chopped

·         1 can (14.5 ounce) diced tomatoes in tomato puree

·         1 can (15.5 ounce) cannellini beans, rinsed and drained

·         1 (4.5 ounce) can chopped green chilis

·         1 Tbsp ground cumin (or to taste)

·         1 Tbsp red pepper flakes (or to taste)

·         1 Tbsp chili powder (or to taste)

·         3 cups kale, spinach, collards, or your favorite dark, leafy green

·         4 cups chicken broth

·         2 Tbsp olive oil

·         ½ cup plain Greek yogurt (optional)

·         Salt and pepper to taste

·         Large pot

Instructions:

·         Heat olive oil in large pot on stove over medium flame

·         Sautee onions, garlic until soft - about 4 minutes

·         Add turkey and stir to break up pieces – cook about 5 minutes or until no longer pink

·         Add broth, tomatoes, beans, celery, spinach, chilis and spices to pot; continue to stir

·         Cover and bring to a boil, then reduce heat and let simmer for another 30 minutes, stirring occasionally

·         Optionally, stir in Greek yogurt and cook for additional 3-5 minutes

·         Serve with additional Greek yogurt, shredded cheese, sour cream, avocado or toppings of choice