Modern Athlete Magazine Issue 115, February 2019 | Page 53

COACHING
NUTRITION
Meaty
Issues
iron than non-athletes. Beef is also a good source of niacin, riboflavin, thiamin
and vitamin B6, which help convert carbohydrates into the fuel needed to make
it through a training run, and all are particularly plentiful in beef. If you can, opt
for grass-fed beef, which supplies more heart-healthy omega-3 fatty acids and
antioxidant vitamin E than grain-fed.
2 Dark Meat Chicken: All too often runners believe that the juicy meat found
in chicken thighs, wings and legs is off-limits. That’s a myth. After all, a breast
has around 161 calories, while an equivalent portion of dark meat runs only 200
calories. Yes, dark meat has more fat (11 grams versus four grams in white), but
fewer than four grams are saturated fat. Compared to bland breasts, flavour-
packed dark meat is also higher in zinc and iron, and a healthy way to add variety
to your diet.
3 Lamb: Lamb is a surprisingly good source of heart-healthy omega-3s. Because
the amount of omega-3s depends on the lamb’s diet, look for either “pasture-fed”
or “organic” on the label. One study published in 2011 in the British Journal of
Nutrition found that people who ate grass-fed red meat, including lamb, three times
per week for four weeks, increased the levels of healthy omega-3s in their blood,
while decreasing inflammatory omega-6 levels. Like beef, lamb is also a good
source of zinc and iron.
In the typical Western diet, meat is the predominant source
of protein, B vitamins, iron and zinc, but here is a guide to
know which types of meat are most beneficial to you.
– BY CHRISTINE PETERS, REGISTERED DIETICIAN
M
ost runners know that red meat is packed with protein, which is critical for
muscle growth and recovery, as well as iron, zinc and B vitamins, which
boost the immune system and keep red blood cells healthy. However, just
as no single vegetable or fruit can provide all of the critical nutrients common to
its food group, so no single type of meat can provide all of the nutrients necessary
for a healthy and well-balanced diet. It is the variety of types and cuts of meat that
provide the total array of nutrients necessary for an adequate diet.
1 Beef: An excellent source of zinc, a mineral essential for a strong immune
system. You’ll also get two milligrams of iron, a plus because running, especially
high mileage, breaks down red blood cells, so athletes need about 30% more
4 Pork: It’s the best substitute for lovers of chicken. Compared with chicken
breasts, a serving of pork tenderloin packs 13% fewer calories and the same
amount of fat (four grams) and saturated fat (one gram). It’s an excellent source
of vitamin B6, which helps your body metabolise protein and carbs, and produce
energy during exercise. Pork is also an excellent source of thiamin (vitamin B1) and
iron, a good source of niacin (vitamin B3), but only an average source of riboflavin
and zinc.
Generally, red meats and the dark meat of poultry are better sources of iron and
zinc than are white meats of poultry or fish. Also, because vitamin B12 is a by-
product of animal metabolism, virtually all types of meats are good or excellent
sources.
About the Author:
Christine is a registered dietician in the Johannesburg area.
your aspirations exceed simply being active, it would be best to consult a coach to
plot your journey to ensure safe but consistent progress. cushioning and support. The higher your running demands become, the more you
need specific guidelines on running shoes.
Q: What is the best running style?
A: There is no consensus on best style, but there is more agreement on poor Q: What causes shin pain?
A: Shin pain could be as a result of compressive forces, or twisting forces, or a
running style. There is a happy medium around a midfoot contact position, with
either a slight heel strike or a slight forefoot strike. That said, each style stresses
the body in different ways. Heel-striking focuses more stress on the shin and knee,
while forefoot striking shifts the stress more towards the calf and Achilles. Taking
your aches and pains into consideration can help to identify a more appropriate
running style. combination of both. Excessive stride length with a large “toe up” foot position
at contact is characteristic of high compressive forces, while a large amount of
pronation or knees grazing each other is an indicator of twisting forces. Shin pain is
also very common in new runners who push too hard too fast, not giving the body
time to adapt to the new stresses it experiences.
Q: How should I warm up and cool down?
A: Prior to running you should ideally spend 5-10min slowly increasing activity,
starting with a few 5sec stretches, followed by slow general movements, slow
running-specific movements, and ending with a few emphasised high energy
movements such as 80% max sprints, hops, skips, etc. Following a run, 5-10min
should be spent reducing activity, starting with a walk, followed by slow general
movements, and ending with 45-60sec long stretches.
Q: Which are the best shoes?
A: It all depends on running style, ankle and foot mechanics, and running
demands. If you are just doing short runs two or three days a week, a modestly
priced shoe from a recognised brand should be all you need to ensure sufficient
Q: What causes knee pain?
A: Knee pain could be caused by high compressive forces in the joint due to
an excessive stride length, or an inwards shift and rotation of the thigh due to
excessive pronation or inadequate pelvic stability. In addition, a large amount of
knee flexion, followed by a large amount of knee extension increases the forces
acting on the knee. If you imagine that the suspension on a car shouldn’t be too
stiff or too forgiving, the knee also has an ideal range of bending and straightening
during stance phase.
About the Author:
Ernest is a biomechanical, video, and running gait analyst at the High
Performance Centre (HPC) of the University of Pretoria.
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