Microgreens are green vegetables and herbs that are harvested once the cotyledon leaves have developed. Now, if you’re anything like me, you have no idea what a cotyledon is.
In simple terms, a cotyledon, is the beginning sprout of a vegetables and herbs that are only a few inches tall. These small sprouts are enriched with nutrients, vibrant colors, and bursting with flavor. They’ve grown popular in upscale markets and restaurants.
What are microgreens used for?
When I tell you these small sprouts are packed with nutrients, I mean it. Broccoli sprouts are the most common microgreen used today. Broccoli sprouts offer vitamin A, B, C, E, and K, all in one little sprout!
They also offer micro-elements such as calcium, magnesium, phosphorus, iron, copper, and zinc. Even more, they may aid in reversing chronic illness such as heart disease and type-11 diabetes.
This unbelievable green is not only used for its nutritious value, but people are also using them to detoxify their livers. Broccoli sprouts offer the most sulphoraphane over any other plant in the world. Sulphoraphane is the number one active enzyme that your liver needs in order to detoxify itself.
Why are they so popular?
The popularity of these power greens grow more and more everyday. In years prior a study done by Dr. Micheal Greger concluded that red cabbage had the most nutrients and could give you the most bang for your buck.
Since then Greger has completed multiple studies that concluded broccoli microgreens are even better! You can buy microgreens online or at your local health food store, for about $20/lb.
One pound of seeds yields about 75 cups worth of fresh sprouts. That comes out to around 25 cents per cup. Nutritionally, one cup of microgreens equates to 27 cups of broccoli! You can’t beat that!
How are people using microgreens?
You can check out this great article to see how people are using micro-greens and get some awesome recipes to get you started. I’ll also summarize here for a quick look.
These things are crazy easy to use. For the most basic recipes all you have to do is sprinkle them over common recipes and dishes.
Try microgreens in a salad or on a burger. Using them as a raw topping is about as easy as it gets. If you want to get fancy you can absolutely cook them into pasta or other savory dishes where you would typically use fresh herbs. Different varieties of micro-greens can impart certain flavors and even spice to a dish.
Another popular way to use them is to blend them into your favorite smoothie or juice them. For more info on healthy drinking for athletes, check out this past post on hydration and electrolytes.
If you want them to last a little longer you can also dehydrate your microgreens and grind them down.
Powdered microgreens are popping up more and more as a supplement. As promoters of nutrition, this movement has caught our eye here at Endurance Athletics.
Make sure you subscribe to our email list if you want to see more microgreen info over the next few weeks!
The biggest risk for runners: dehydration. You’re out on an hour long run, haven’t drank much water, forgot your bottle at home – things can get dangerous very quickly.
Worst case scenario: You risk your body overheating, your internal organs shutting down, and your body unable to transport nutrients to its cells. It can require emergency medical attention.
That’s why it’s essential for runners (especially beginning runners) to take hydration seriously.
In this post, you’ll learn the signs of dehydration, gain an understanding of electrolytes, and ensure you’re drinking the right amount of water. A happy runner is a healthy runner.
Your body is mostly water. That water helps organs function properly, delivers nutrients to cells, removes waste, lubricates joints, and regulates body temperature.
You’ll get some pretty loud signals if you’re dehydrated while running:
Dry mouth
If dehydrated, your body will stop or slow the production of saliva, leaving your mouth feeling dry.
Cramping
As your body overheats, you can start to see signs of heat illness. One of the most noticeable symptoms is stomach cramps.
Keep in mind that cramping in the legs and calves is usually a sign of low electrolytes, which we’ll get to next.
Lack of sweat
This is a loud warning sign during physical activity. As your body risks overheating, it will try to conserve water. If this happens, you need to start the rehydration process ASAP.
Dark urine
The easiest way to tell if you’re dehydrated is by the color of your urine. The darker the urine, the more dehydrated you are.
(However, there are certain medical conditions and foods that can influence the color of urine. Check with your doctor if you’re worried.)
Proper hydration for runners
Have a proper hydration routine. Know how much water your body needs, and make sure you’re drinking it throughout the entire day. That way, you’ll go into each run properly hydrated.
Drinking water throughout the whole day is far better than drinking a lot right before a run.
How much water should you drink in a day? There’s the old adage of 8 8-oz. glasses of water for a total of 64 oz. Others use weight as a factor: drink between half an ounce to one ounce per pound (75-150 ounces for a person weighing 150 pounds). The Mayo Clinic recommends 4.7 liters for men and 2.7 liters for women.
Start with a regular routine and adjust it until you find the right specifics for your body.
Equally important to drinking water all day: drink water during your run.
It can be inconvenient to carry a water bottle when you’re running outdoors, but there are a few ways to make it less painful:
Run on a track, trail loop, or the block around your house so that you can leave your water bottle but have easy access to it regularly during your run.
Find a bottle slim enough to fit in shorts or leggings pockets.
Buy a water bottle belt to keep your hands free. There are many options available for under $20.
Running on a track lets you leave your water bottle in one spot, which you’ll regularly pass by to grab a quick drink.
Another important part of staying hydrated is understanding electrolytes and making sure you’re getting enough of them.
Electrolytes
Electrolytes are minerals that your body relies on for several different critical functions. They help with nerve signaling, muscle contraction, staying hydrated, balancing your body’s PH level, and so much more.
Most non-runners get enough electrolytes via food, but runners who are sweating a lot may need to increase their intake. Sports drinks, supplements, and micronutrient-rich foods work great for this.
When electrolytes get out of balance you can experience some serious side effects. Muscle weakness, confusion, numbness, tingling, fatigue, and in serious cases convulsions.
The electrolytes your body relies on are sodium, chloride, potassium, calcium, magnesium, and phosphate.
The two most critical for runners are sodium and chloride. That’s because these are lost in greater quantities through sweat.
The next three (potassium, calcium, and magnesium) are also lost through sweat, but in lower concentrations.
And the last one, phosphates, is generally lost in non-running ways, but we’ll still take a quick look at it.
The most important thing to remember about electrolytes: Get them in before your runs. Keep your body in a state of good hydration and keep your electrolyte levels balanced.
Talk to a medical professional if you think you are imbalanced or dehydrated.
Sodium and chloride: the salty secrets every runner should know about
These two electrolytes help your body regulate water retention. Sodium specifically helps send electrical signals between your brain and muscles via the nervous system.
The two minerals combined make common table salt.
That’s why some endurance athletes carry salt tabs or salt sticks. You might also see pickles at race stations for this same reason.
Salt is the easiest way to boost your sodium and chloride levels – the two most essential electrolytes for runners.
You need to make sure you’re getting enough salt. Runners on a low-sodium diet should keep an eye out for signs of dehydration, and add salt or a supplement as needed.
Another cause of low sodium and chloride is too much water. Yes, you can drink too much water – in relation to electrolyte intake. We lose electrolytes through urine, so drinking excessive amounts of fluids can flush out electrolytes fast.
Good sources include dill pickles, tomatoes (fresh, juiced, or in soup or sauce), and adding a small amount of table salt to meals.
Potassium: the cramp crusher
Potassium is responsible for regulating heartbeat and controlling muscle contraction. It also supports other electrolytes with water retention.
Your body regulates the level of potassium by filtering excess out via the kidneys, rather than through sweat. So runners shouldn’t need to supplement, unless:
you’re prone to low potassium;
you get a lot of muscle contractions during your runs;
or you’ve been sweating excessively or for long durations.
Good sources of potassium include bananas, plain yogurt, potatoes with skin, leafy greens, and salmon.
Magnesium: The back up support
Magnesium helps in many ways: it supports strong bones and a healthy immune system, it helps with biochemical reactions, and it regulates blood pressure, blood sugar levels, muscle function, and nerve function.
Good sources of magnesium are leafy greens, nuts, and seeds.
Since magnesium isn’t lost through sweat, it doesn’t need to be a specific target in your hydration plan. Maintain a balanced diet and your level should stay at a healthy range.
Calcium: the bone builder
It should be no surprise that calcium is good for your bones – it’s been repeated in every milk commercial ever made. And they’re not wrong.
In fact, about 99% of the calcium in your body is stored inside your bones and teeth.
It also helps clot blood and assists other electrolytes with muscle contractions.
Milk is an excellent source of calcium. For vegans or those opting out of dairy, try leafy greens or consider adding a supplement.
Dairy products are a great source of calcium. Leafy greens and certain vegetables contain it as well, but in smaller amounts.
A well-rounded diet should provide enough calcium, and since sweating isn’t a primary way of losing large amounts of calcium, you shouldn’t need to supplement.
However, if you’re practicing dietary restrictions that may impact your calcium intake, consider a supplement.
Certain medical conditions (including pregnancy) can also contribute to calcium deficiency.
Phosphates: the backup guy to calcium
Phosphates are similar in use to calcium. They help build and repair bones and teeth, and help the nervous system with muscle contractions.
Good sources of phosphates include meat, poultry, fish, and dairy.
Potassium is lost through non-running means like severely imbalanced nutrition, severe burns, chronic diarrhea, and long-term use of diuretics. If those aren’t common issues for you, then what you get from a standard diet should be adequate.
Talk to your doctor if something seems wrong
We’ve already covered the severity of dehydration. Make an appointment with your medical professional if you feel chronically dehydrated, or think you may have an electrolyte imbalance.
Get hydrated and get running
Now that you have all of the information you need, time to fill up your water bottle and lace up your shoes.
But first, leave us some feedback in a comment below. Next week we’ll be starting a series on training types, so be sure to subscribe so you can know when the next post drops. The first of this series covers training with heart rate zones.
Not sure what to eat before a run? What foods should you eat after a run to boost recovery time? And is eating mid-run beneficial?
Good questions! Here’s the skinny on running nutrition, and the three essential meals that can improve your overall performance.
No, we’re not here to talk about breakfast, lunch and dinner. This series is tailored for runners, so we need to look at meals specific to running nutrition. For beginning runners, this is essential.
The big three are:
Pre-run fuel (what you consume ahead of a race or long run to prepare your body and boost your energy),
Intra-run fuel (the snack that gets you through to the end and at the top of your game), and
Post-run fuel (the meal or snack that kickstarts your recovery).
If you’ve never considered these essential meals, add them to your meal planner. These can seriously help runners, especially beginners, increase speed and endurance.
Fueling pre-run: What to eat before a run
This should be simple, well-rounded, and eaten about three hours before you lace up and head out.
Oatmeal and fruit, paired with a healthy dose of H20, is a great meal to have a few hours before your run. The carbs will boost energy, and the fruit will provide key nutrients and electrolytes.
To get the most out of this meal, think about what your body will need during your run. Obviously you’ll need calories to burn, but not all calories are created equal.
Avoid fat: Generally, our bodies have a hard time utilizing fat for fuel via digestion. (*See note at bottom on keto/low-carb diets.)
Focus on healthy carbs: Non-starchy, non-sugary carbs are your best option to boost energy without crashing mid-race. (*See note at bottom on keto/low-carb diets.)
Boost electrolytes & get hydrated: This is a great time to sneak in electrolytes. Drink plenty of fluids throughout the day, then taper off before your run so you won’t need to stop for a bathroom break.
Avoid heavy food: Fats and fiber sit heavier in your stomach and can be stressful to your digestive system.
Add a last minute snack (depending): Long distance runners and those pushing a difficult pace should grab a light snack shortly before starting. If you’ll be running less than an hour, this won’t be as critical.
A good pre-run meal would be a banana and oatmeal, or an apple and an English muffin. For the optional last-minute snack, consider a granola bar.
[Note on keto/low-carb diets: For those on a low-carb diet running short durations, you probably won’t need carbs pre-run. For endurance athletes on a low-carb diet, one option is dual fueling carbs and fat, which involves a partial carb load prior to a long duration run. Leave a comment if you’d like more information.]
Fueling Intra-Run: What to eat during a run
This can be a little tricky (eating while running is rarely graceful), but it’s a must-have for long distance runners.
How do you eat while running while keeping your speed (and dignity)? The answer – keep it simple.
(Note: If your run is shorter than an hour and a half, this probably isn’t necessary; focus on your pre-nutrition instead.)
Your body has an energy reserve of muscle and liver glycogen. How far that stored fuel will get you is only discovered through trial and error.
If you often crash mid-run that means your body is running out of glycogen reserves. Try adding an intra-run snack. Options include:
1) Sports fuels
These include race gels, blocks, gummies, and more. These work great, are widely available online, and come in a TON of different flavors.
One downside: this option can be more expensive.
Racing gels, like these from GU Energy, simplify the nutrition you need mid-race, and are available in different flavors.
2) Whole foods:
Whole foods can be more of a challenge to eat mid-race, but they’re doable and can save you some money. Just keep a few things in mind:
Is it easy to eat? It shouldn’t give you dry mouth, be too chewy, too hard, or fall apart easily.
Is it easy to open? You’ll need to open it while running.
Is it high in calories? Shoot for 100-300 calories per hour depending on the type of race, overall duration, and intensity.
What are the macros? You want mostly carbs with a little protein.
Will it stand up to different temperatures? You don’t want it melting in the heat or becoming too hard to eat in the cold.
Personally, I like oatmeal, mashed potatoes, granola bars, or rice cereal added to an electrolyte drink.
Stay hydrated. All. Day. Long.
Regardless if you chose sports fuels, whole foods, or skip the intra-run meal, remember to stay hydrated!
The more you sweat, the more critical this becomes. You should constantly replenish your water and electrolyte intake during your runs.
Hydration is critical during a run. Water works great to replenish fluids, but you can also use sports drinks to boost electrolytes too.
Fueling Post-Run: What to eat after a run
This is the time to replace what your body spent during the run, and can jumpstart your recovery. Your body worked hard – reward it.
Protein shakes are a great option after your run because protein is needed for rebuilding muscle. Add some fruit and a sports drink, and you have a perfect post-run meal.
While you run, your body is using stored muscle and liver glycogen (and some fat) for fuel. If you run hard or long enough, your body can use up all reserves. To restore your glycogen levels, add starchy carbs and fruit to your post-run meal.
You’ll also lose water and electrolytes through sweat. Depending on the amount of sweat and how much you drank mid-run, you may be dehydrated post-run (and low on electrolytes). Sports drinks will help with both. Drink up!
Lastly, your muscles take a beating when you run. Your body needs to repair itself. So add protein (a primary building block for muscles) to jumpstart your recovery.
To sum up, your post-run meal should be a good balance of carbs, protein, electrolytes, and fluids.
A good meal could be a banana, a protein shake, and an electrolyte sports drink – just watch out for added sugar in shakes and drinks.
Now it’s time to experiment
Such simple additions to your running routine can make major improvements to your speed, endurance, and recovery. So, get to meal planning!
One last critical tip! Be sure to try out all three mealsprior to race day to figure out what works and what doesn’t. Once you find a good system, don’t change it up last minute.
Drop any questions or meal suggestions below!
Ready for the next post? We’re about to round out our nutrition series with a deep dive into hydration and electrolytes. Be sure to subscribe to get an alert as soon as it drops.
Now that you have your training plan, it’s critical that we dive into nutrition. Nutrition will either help or hurt you as a runner.
Think of it like a road trip. You can have a great roadmap, but without fuel in your car, you won’t go far.
Since running is high impact, you need to be mindful of how you’re fueling your body to handle the added stress.
What to include
Micronutrients: These include all the vitamins and minerals your body needs to function properly. Electrolytes are included too, which we’ll get into in our next post.
The easiest way to get micronutrients: good old fruits and vegetables. Sports drinks with added nutrients will also help.
Grilled chicken is a great go-to for runners. But there is a growing industry of plant-based options, too, for vegans and vegetarians.
Protein: You’ll need an adequate supply of protein to accommodate the repair work after runs and on rest days.
Lean meats, egg whites, and plant-based proteins are excellent options.
Healthy fats: These help to reduce inflammation, which is essential for runners especially in the beginning of your journey.
Healthy fat options include avocados, nuts, and whole eggs.
Omega-3 fats are especially helpful – try salmon, chia seeds, or walnuts.
What to avoid:
Refined sugars and high-fructose corn syrup: These can increase inflammation, and even work against the positive effects of omega-3 fats.
Artificial trans fats: These can significantly increase inflammation. These are often disguised on the nutrition label as “partially hydrogenated oil.”
No one wants run with a hang over. However, quick tip: running is usually a great cure for one.
Alcohol: You knew it was coming. Alcohol in quantities past moderate can increase inflammation, and also be very disruptive to your training schedule.
Fuel your runs, fuel your life
Your overall goal should be to maintain a balanced diet – something nutritious, energizing, and also delicious. Something that doesn’t feel like food deprivation. Something that you actually enjoy.
Having a healthy relationship with food is a game changer. Focus on keeping a well-balanced diet with appropriate portions. Your body and mind will thank you.
And by targeting the foods mentioned above, you’ll also reduce your risk of inflammation, which will help prevent injury as you continue on your running journey.
Up next, we’ll dive into the specifics of what to eat before, during and after your runs. But first, how are you doing so far? Share your story below; we’d love to see how you’re doing and help if we can!
