Most runners haven’t met a carb they didn’t like. And for good reason. Runners rely on carbohydrates as the primary fuel source that powers their workouts. And when you reach for whole grains (wheat, rice, corn, barley, oats), you’ll get a host of health benefits.
A kernel of a whole grain is the plant’s seed, which includes the endosperm (center), germ (the part that turns into a new plant), and the outer hull, or bran layers. The endosperm may be the source of carbohydrates, protein, and energy, but when you refine a grain, you strip it of the germ and bran layers, losing their fiber, B vitamins, iron, magnesium, zinc, vitamin E, and antioxidants.
It really does make a difference if you skimp on whole grains. A recent meta-analysis report looked at numerous studies that examined the relationship between whole grain intake and chronic diseases like cardiovascular disease and cancer, and death. The study found that whole grain intake was associated with a reduced risk of many of these chronic conditions, as well as infectious diseases, respiratory illness, and diabetes.
Consuming three servings of whole grains per day (90 g per day) reduced the relative risk of coronary heart disease by 19 percent, cardiovascular disease by 22 percent, cancer by 15 percent, and death by 17 percent. And having up to seven and a half servings per day (225 g per day) resulted in an even greater reduced risk of these chronic diseases and death.
These health benefits are likely attributed to the nutrients found in the germ and bran. Fiber has been associated with a reduced risk of coronary heart disease, stroke, some cancers, and death. The soluble fiber (found in whole oats and fruit) has been shown to help reduce cholesterol. Whole grain intake has also been linked to lower levels of inflammation. More good news? It’s relatively easy to substitute whole grains for refined grains and reap the health benefits.
Power Up With Whole Grains
Find the Right Grain
Look for grains that have the 100% Stamp for foods with a full serving or more of whole grain per labeled serving, or the basic The Benefits of Pea Protein for Runners for foods with at least half a serving of whole grain per labeled serving from the Whole Grains Council.
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Choose foods that have whole wheat, whole grain, oats, brown rice, or wheat berries listed as the first ingredient to ensure the product is truly a whole grain.
Start Early
Begin your day with a bowl of oatmeal topped with fresh or dried fruit, whole-grain cereal with milk and fruit, or whole-wheat toast spread with avocado and topped with tomato slices.
How to Start Running
Runners can’t (and shouldn’t!) live without pasta. But make it healthier by replacing white pasta with whole wheat. (But be cautious right before a race; whole wheat’s high fiber count could send your running for the porta potties.) Try whole-wheat pasta tossed with veggies and beans. You can make this easy swap with other runner staples like bread and race-day pancakes.
-Additonal reporting by Debbie Fetter
