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[ Fast Food ] [ Fast Food Fuel ] [ Quick Home Cooked ] [ The Mexican Feast ] [ High Iron Beef Stew ] Are You A Dash n’Dine Diehard? Don’t let Fast Food leave you at the back of the pack. What’s Wrong With Fast Food? A lot of endurance athletes think “calorie logic” like this: exercise for 2 hours - earn 1630 calories. So why not order a Big Mac, large fries, and a chocolate shake (1670 calories, 66 g fat)? Calories in equal calories out, right? I hear the calorie burn argument used often to support a fast food habit. But it takes a look beyond the nutrition label to find out the rest of the story. Off-Label Nutrition Scoop One of the concerns nutritionists have about the restaurant industry is the practice of reusing cooking fat. Most of us don’t like to think about the fact that the grease in the deep fryer has been there for a week. Some high school kid probably shut down the deep fryer, saved the oil, and took it out just in time to fry your order. That’s reused oil, even if it’s been strained. The problem I’m referring to is one of lipid oxidation products, which are a nasty creation produced when cooking oil is heated to high temperatures. These oxidation products cause damage to artery walls. True, you may be a skinny biker dude on the outside, but inside your arteries show signs of premature aging due to oxidative damage. That’s heart disease, and it can kill you. If the threat of accelerated atherosclerosis isn’t enough to deter you from deep fried chicken nuggets accompanied by crispy onion rings, then listen up. Researchers who have looked at whether or not used cooking fat could disrupt normal arterial functioning have demonstrated that a test meal rich in used cooking fat (64 grams) reduces the blood flow in the arteries of the forearm by 6%. If you’re out to beat the next guy, that’s not a good game plan. That high fat meal full of used cooking oil just put your arteries in shut down mode. Smaller diameter means reduced oxygen delivery. That’s gonna hurt on the uphills. Fast Food Real Facts The fact is you can eat healthy meals at fast food restaurants. But it’s a buyer beware market: stray from the thin crust pizza at Domino’s and you might end up with Buffalo wings and cheesy bread. Ouch! Smart athletes have a plan for training, and that includes their diet. Be smart. Eat the right stuff, and have more fun for more years.
There is good news for the dash and dine diehards. Restaurants are beginning to feel the pressure from nutrition conscience consumers to offer “good-for-you” meals. Here are my 5 top picks, starting with breakfast: Number One: McDonald’s Egg McMuffin and o.j. Checking in at 290 calories and 11 grams of fat, the Egg McMuffin provides a balanced start to an active day. If you’re planning on going out for over an hour, better add some extra carbs. Try an o.j. and an order of Wheaties for more muscle fuel. Number Two: Subway’s Western Eggs. This hearty choice provides 2 ounces of protein, and 36 grams of carb, which is the equivalent of two eggs and two large pieces of toast. The good news is there is only 3.5 grams of saturated fat. Add some fruit juice, and you’re good to go. Number Three: Pizza Not just any pizza. Order up a thin crust cheese pizza with the works for veggies. If you must have a meat topping, skip the pepperoni (5 grams of fat) and go for the ham (1 gram). Per 1 slice of a 12-inch medium pizza: 275 calories and 11 grams of fat. Bonus for ordering veggies – added natural antioxidant power. Number Four: Bean Burrito with Red Sauce Nothing like sweating under the hot sun to get you in the mood for salsa. For appeasing the salt crave and a raging appetite, try two Bean Burritos to go, doused in red sauce. This meal adds up to 712 calories and 20 grams of fat. Nutrition bonus? Ten grams of fiber, lots of potassium, and some cancer preventing lycopene in the hot tomato red sauce. Number Five: Subway’s 6-inch Roast Beef Sub, with the works on veggies, hold the oil. This sub loads you with a good balance of protein, carbs, and has a vegetable garden packed into it for extra flavor and nutrients. The sodium load is 910 mg, which is not as high as some of the other low fat sub choices. For the ladies the calorie count is perfect: 290. Hungry men might want to chase it down with a fruit smoothie for dessert. Can’t get a fruit smoothie at Subway? Make some suggestions to the management.
Quick Home Cooked Meals for Endurance Athletes Deciding on a menu is a snap if you break it down into three major needs: protein foods for muscle growth and repair, carbohydrates to supply energy, and fat to provide essential fatty acids and vitamins. Leaving out any of these three major food groups means risking nutrient imbalances that can affect every system of the body. For an endurance athlete, that can spell muscle breakdown, fatigue, and possibly illness. Good grub is an endurance athletes’ best friend.
Mexican foods are popular, and I like this dish because it can be made a day ahead, and has a “with meat” or “vegetarian” version. Here are the ingredients:
Spray a 2-quart glass casserole dish with food oil spray (always, always spray every dish and pot with oil spray to make clean up easy). Follow directions on the packaged rice for microwave cooking, except, substitute 1 cup of the water with 1 cup of salsa. Cook rice. While rice is cooking, open up the refried beans, and if you decide to add beef, brown ground round in a frying pan (coated with cooking spray). Layer the cooked rice with refried beans, more salsa, and follow with optional olives, avocado, meat, and red pepper. Top with a light layer of cheese. This can be made the day before and stored in the frig until you’re ready to eat. Simply cover, and reheat in the microwave (covered) until the cheese melts. Serve with soft burritos, topped with lettuce and tomato. Services offered by Endurnace Sports Nutrition
At least twice a week, endurance athletes should have a meal with lots of iron. I like this recipe because it is low in fat, high in iron, and has loads of nutritious vegetables that supply antioxidant protection. Prep time for this stew is about 4 minutes: grab a crock-pot, spray the inside with oil spray and then add: 5 Yukon gold or red potatoes, scrubbed; ½- lb. bag of baby carrots; 2 cups water, and 1 package of dried Lipton onion soup mix. Next take a tablespoon of oil, add to a frying pan, and thoroughly brown all sides of a 2-lb. sirloin tip roast. Cut a yellow onion in thick slices and brown those up, too. Throw the roast and onions into the crock-pot along with the veggies. Cover tightly, and cook on high for 6-7 hours, and then turn to low for 2 more hours. The longer it cooks, the more tenderized the meat will be. This stew recipe can be made with a variety of vegetables -- frozen beans or peas are popular choices, but just about anything goes. Services offered by Endurance Sports Nutrition
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