The Healthy Runner's Diet

"Where's the food?" that's the question I ask many runners when I review their food diaries. It's not that they're starving. Most are taking in lots of calories and nutrients–but it's in the form of energy bars, nutrient-enhanced drinks, and fortified packaged foods. The problem is, "real" foods–fruits, vegetables, whole grains, lean meats–are better for you than fortified products.

That's because there's more to a carrot or a sweet potato than just vitamin A. Within the body, vitamins, minerals, and other essential nutrients work together with literally thousands of other compounds, such as color components in fruits and vegetables, special starches and fibers in whole grains, and unique fats in seeds, nuts, and dairy. And it's the whole package that promotes good health and peak athletic performance.

Of course, protein bars and calcium-fortified juices seem like a convenient way to take in all of the 50-plus nutrients every runner needs daily. But getting them–and more–from real food is easy. Follow these six rules every day, and your body will get everything it needs for better health and better running.

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