Nutrition & Weight Loss

Aid Stations and Post Race Fare

Aid Stations and Post Race Fare

In the running world, there appears to be a trend at most races; low quality foods. I have seen everything from Twinkies and Popsicle served post-race at major road running events, to Gummy Bears and Oreos at aid stations during trail races. This puzzles me quite a bit. Aren’t runners in the “know” when it comes to their nutrition, or is it the event cost that ultimately determines what items are being offered?

Now let’s take a closer look at the macro and micro-nutrient breakdown and see how these particular foods stack up. When given a choice, hopefully you’ll go for the more nutritious option by recognizing what foods are best for our bodies and how to get the most from our fuel.

Banana (1 Medium)
vs. Oreo Cookie (3)
Macro-nutrients – Grams
Calories
100
135
Fat
0
6
Sat Fat
0
2
Carbohydrates
27
20
Sugar
14
10
Protein
1
1
     
Micronutrients – Percent Daily Value
Vitamin C
17%
0%
Potassium
12%
2%
Sodium
0%
6%
Magnesium
8%
3%
Calcium
1%
1%
Manganese
16%
0%
Iron
2%
8%
Vitamin B6
22%
0%



The definition of nutrient density is any food with more nutrients relative to the amount of calories it contains has a higher nutrient density. It’s clear that the banana is superior to an Oreo Cookie by definition. Not only that, take a look at the ingredient list below; a banana has one ingredient while the cookie contains between 10-12 ingredients (none of which appear to be unprocessed). The high fat content is also not a great fuel source for runners on the move. So what do you think is going to be easier to digest on the run?

Bananas provide more of what you need in terms of nutrition, especially during and after a race by replenishing your glycogen stores, and your potassium levels (one of the most important electrolytes, which help regulate heart function as well as fluid balance). The choice should be pretty clear by now; consume foods with a higher nutrient density and avoid those empty calories!


Oreo Ingredient List:

SUGAR, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), HIGH OLEIC CANOLA OIL AND/OR PALM OIL AND/OR CANOLA OIL, AND/OR SOYBEAN OIL, COCOA (PROCESSED WITH ALKALI), HIGH FRUCTOSE CORN SYRUP, CORNSTARCH, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, SOY LECITHIN (EMULSIFIER), VANILLIN – AN ARTIFICIAL FLAVOR, CHOCOLATE. CONTAINS: WHEAT, SOY.



Boone A Ebel

Specialist in Performance Nutrition
Certified Fitness Trainer
Endurance Athlete



Comments

comments

Powered by Facebook Comments

Twitter Delicious Facebook Digg Stumbleupon Wordpress Googlebuzz Myspace Gmail Newsvine Favorites More

This post was written by:

- who has written 7 posts on Trail Running Club.


After graduating from Western Illinois University in 2004, Boone furthered his career in the health & fitness industry, and currently works full time as a fitness specialist at the University of Phoenix. A lifetime runner and outdoor enthusiast, Boone enjoys competing in endurance events on both road and trails. Moving to Arizona in 2008 opened the door to endless opportunities for exploration, adventure, and even ultra-running. When Boone is not training clients, odds are you can find him on the trail somewhere around the Southwest.

Since 2009, Boone has 19 Top Ten finishes including:

• 2nd Overall 2012 Mesquite Canyon Trail 50K
• 4th Overall 2012 Lost Dutchman Marathon
• 2nd Overall 2012 XTERRA McDowell Mountain 15 mile run
• 6th Overall 2011 Zane Grey Highline Trail 50 Mile Endurance Run
• 4th Overall 2011 Old Pueblo 50 Mile Endurance Run
• 1st Overall 2010 Sedona 50K
• 1st Overall 2010 Flagstaff 50K

Email This Author | Boone's RSS | More about Boone: