If you consume a healthy, balanced diet consisting of whole grains, lean protein sources, low-fat dairy products and a variety of fruits and vegetables, then you most likely consume adequate amounts of antioxidants. Yet, if you participate in regular endurance exercise you require slightly more than the RDA of vitamin C (RDA for vitamin C, adult males: 90 mg daily and adult females: 75 mg daily) and should consume 100 to 1,000 mg of vitamin C daily from food and/or supplements. It is best to receive vitamins and minerals from foods rather than supplements since foods contain a host of other important nutrients such as calories, fiber, protein, and phytonutrients – all of which are important for health and athletic performance. Phytonutrients are substances that plants produce naturally to protect themselves and provide the plant’s color, aroma, texture, and flavor. Most fruits and vegetables contain phytonutrients, and this chemical family has demonstrated nutritive health benefits. For instance, anthocyanidins a type of phytonutrient present in blueberries protects against cancer and cell damage.
Berries are great for athletes because they are nutrient-rich and provide natural sugar which your body can easily convert to energy. And, because berries are good sources of fiber they keep you fuller for longer without feeling sluggish, which is advantageous for training and racing. You can enjoy antioxidant-rich, fresh berries this summer by eating them plain, with low-fat yogurt or cottage cheese, on cereal, or in muffins, pancakes, waffles, cakes and fruit crisps. Or, freezing berries allows you to enjoy them all year. Enjoy these tasty, refreshing fruits throughout the year to increase your intake of antioxidants, potassium, manganese, and fiber and optimize not only your health but your running as well!
Katie Jeffrey, MS, RD, CSSD, is a registered dietitian, Board Certified as a Specialist in Sports Dietetics, a columnist, and the owner of FitNutrition, LLC, in Stonington, CT. She provides individual nutrition counseling, sports performance nutrition counseling for athletes and educational nutrition presentations on various topics for all age groups. For more information, call 860-917-6131 or go online to www.fitnutrition.net. Join FitNutrition, LLC on Facebook.
