Tag Archives: running nutrition

4 Reasons for a Chia Seed Breakfast

Chia seed is a great addition to your pre-run, race or workout nutrition plan.  The versatile chia seed is home to many benefits and a powerful addition to your morning meal.  In addition to their good-for-you value, the seeds are usually produced organically and without GMO, making them friendly to just about any diet.  Here are four more good reasons to add a serving of chia to your next meal:chia seed

1:  Chia seeds are full of nutritious goodness.  A 28 gram (1 ounce or 2 Tablespoon) serving of whole grain, gluten-free chia is home to only 137 calories and also contains:

11 grams of dietary fiber.
4 grams of protein.
9 grams of fat (over half of which are Omega-3 fatty acids).
18% recommended daily value (RDA) of calcium.
30% RDA magnesium.
30% RDA manganese.
27% RDA phosphorus.
Zinc, Vitamins B1, B2, B3 and Potassium.

2:  Fiber.  Of the 12 grams of carbohydrate in a 28 gram serving of chia, 11 are fiber.  Having only one gram of carbohydrate makes chia a welcome addition to any low-carb nutrition plan.  All that fiber also can also help you feel full, eating fewer calories over the course of your day, and maintain gut health.

3.  Chia seed can help you stay hydrated.  Capable of absorbing up to 12 times their weight in water, chia seed can help your body retain water during a long run, tough workout or hot summer session.  All that water holding power causes the seeds to expand in your stomach, slowing the absorption of food and decreasing hunger.

4.  Easy to add to your diet.  Chia seeds have more texture than flavor and it’s simple to add them to almost anything.  They can be eaten raw, added to cereal, yogurt, oatmeal and baked goods.  Athletes can even choose to turn the seeds into a gel by adding only water.  Be careful!  Because these tiny seeds can absorb not only lots of water, but fat, too they might unintentionally thicken sauces.

Do you eat chia seed?  Share one of your favorite recipes below!

Want to add chia seed to your diet?  Ask us how!  Email Info@FitNicePT.com or fill out the form below:

Sweet or Mashed? Running on Potatoes

Potatoes are versatile, delicious and inexpensive.  You can get a great carb load from a potato without many of the ugly features of pasta, such as processed grains.  One cup of mashed, boiled or baked potato contains more run fueling complex carbohydrates than one cup of your favorite noodle as well as loads of vitamins and minerals.  With russet, red, yellow, sweet and purple all packing a nutritional punch pasta can’t deliver, potatoes are a great way to power your workouts.potatoes

Easy to digest, potatoes will keep you safe from stomach issues during a long run and save you time in the kitchen.  Mashing and freezing potatoes is a great way to have a healthy food quickly in hand.  The tubers also rank highly on the glycemic index which means the carbs get into your bloodstream quickly, giving you a boost right away.  Add protein or low fat cheese for a slower burn and steady source of energy.

More good news?  The rumors are false.  All of the nutrition isn’t in the skin.  You’ll miss out on about half of the available fiber by peeling it but most of the good stuff hides in the flesh.  Craving fluffy white mashed potato?  One big russet contains 63 grams of carbs, zero grams of fat (!), eight grams of protein, 64 percent of your daily vitamin C, 53 percent of vitamin B6 and potatoes1,600mg potassium.  A medium banana contains only 425mg potassium, making the potato a better way to help your muscles work and keep fluids balanced.  Want a baked sweet potato instead?  One cup will give you 700 percent Daily Value vitamin A, zero grams of fat and 65 percent of vitamin C.  Both varieties are rich in antioxidants, calcium and magnesium while lacking in cholesterol which makes them heart healthy snacks as well.

Unfortunately, you’ll still need to be careful about those fried potatoes.  The frying process wrecks the nutritional value and the huge volumes we consume is part of the reason spuds often get left out of dinner plans.

Want to add potatoes to your training nutrition plan?  Ask us how!  Email Info@FitNicePT.com or fill out the form below.