Owner's Manual: Grains on the Go
Why whole grains should be in your training diet
As featured in the December 2008 issue of Running Times Magazine
Whether you're chasing a 5K PR or preparing for your next ultramarathon, you've trained to be a high-performance running machine. You'd never think of using low-grade gasoline in a race car, so why fuel your runs with low-quality carbohydrates?
Packed with complex carbohydrates, protein and micronutrients, whole grains are the premium fuel for runners. "They are the basis for a high-performance diet," says Suzanne Girard Eberle, board-certified sports dietitian and former U.S. 5,000m track champion. "Whole grains prepare our bodies mentally and physically for running, providing our muscles with their preferred fuel," Eberle explains in her book Endurance Sports Nutrition (Human Kinetics, 2007).
However, runners often shy away from preparing whole grains because of their reputation for marathon cooking times. Luckily, there are a few fantastic whole grain varieties that are ready to eat in 15 minutes or less. They are nutrient powerhouses like their slow-cooking cousins, but their small grain size makes them cook in a flash.
Motivation
The magic of whole grains is the bran and germ -- little pockets of concentrated nutrients that nourish the young plant. The bran and the germ are stripped away to produce regular flour and white rice, removing almost all the protein, vitamins, minerals and micronutrients that keep runners performing at their best.
For starters, the bran and germ are rich with magnesium, a mineral that's barely present in processed grains. Many scientific studies show that magnesium is essential for optimal cardio-respiratory function and muscle activity. More recent research, published in the British Journal of Sports Medicine, even found a positive link between increased dietary magnesium and healthy bones in women endurance athletes. Runners lose magnesium during strenuous workouts, and whole grains are an easy way to replenish it.
Many micronutrients in whole grains, such as zinc, iron and B vitamins, also help heal injuries and strengthen the immune system. Long-term and intense training makes runners more susceptible to infections. Unlike refined starches, "whole grains contain hundreds of antioxidants and other phytochemicals that boost the immune system and help protect us from illness" says Monique Ryan, sports nutritionist and former consultant for USA Triathlon.