Fit Fare

Runners and other endurance athletes often boast about their ability, nay their need to carboload. While many current diet fads and trends have been focusing on cutting or limiting carbohydrates, athletes have been happily eating them with abandon. But what got lost somewhere between this two extremes is the fact that not all carbohydrates are the same. In fact, even extreme athletes should be selective about what carbs they eat. The new USDA dietary guidelines recommend an average of six ounces of carbohydrate per day (based on a 2,000-calorie diet) and call for half of that–or at least three ounces–to be consumed as whole grains. And that’s for the average person… for an endurance athlete, you need even more carbs.

So what should you be looking for, in terms of whole grains? A recent article in Runners’ World magazine, entitled The Whole-Grain Truth, spells it out:

“Whole grains are just that, the entire grain including the bran, the germ, and the endosperm…Within the whole grain that we find nutritious B vitamins, iron, magnesium, selenium, and fiber. When whole grains are milled into refined grains, the bran and the germ–and the nutrients they pack–are lost.”

The reason proper carbo-loading is important for athletes is that the more complex carbs are slower to digest and give the body the slow release energy it needs to keep going for a longer time. The best way to identify the better whole grain carbs is to read your labels: you’re looking for the first listed ingredient to be a whole grain such as cracked wheat or whole wheat flour, and it should have 3-5 grams of fiber per serving.

Mixing your whole grains with nuts and vegetables will give you the nutrient-dense meal you’re looking for. One of my favorites is whole-wheat pasta. I keep my pantry stashed with whole-wheat penne or rigatoni just for these carbo-loading dinners. A recent favorite was a recipe from Alice Waters’ Chez Panisse Vegetables Cookbook (Not where one might normally expect to find an athlete’s recipe, is it?)

The recipe is quite simple and absolutely delicious! I put the recipe through a nutritional analyst and replaced the ricotta salata (or feta) with a lower fat version, instead of using a whole fat cheese, and the meal is a great carbo-loading dinner.

Whole-Wheat Pasta with Cauliflower, Walnuts, and Ricotta Salata

adapted from Alice Waters’ Chez Panisse Vegetables

serves 6

2 heads cauliflower, cut into flowerets
1 medium onion, thinly sliced
4 cloves garlic, finely chopped
1 pinch red pepper flakes
1/2 tsp White wine vinegar
1/2 lemon, squeezed for juice and some rind
1/2 cup toasted walnuts
4 ounces low-fat or skim ricotta salata (or feta), crumbled
10 sprigs Italian parsley, chopped
1 pound whole-wheat pasta (I like to use penne or rigatoni)
4 tbsp. extra-virgin olive oil
Salt and pepper

Bring to boil a large pot of salted water oil and cook the pasta for the required time (usually about 10 minutes).

Sauté the cauliflower in 2 tbsp of olive oil in a large pan. When it begins to soften, season it with salt and peppper, add the onion and red pepper flakes. Sauté over medium to high heat until the vegetables are browned and tender. The cauliflower should be still slightly crunchy. Add the garlic and remove the pan from heat so it does not burn, tossing and stirring the vegetables. Add a few drops of vinegar and lemon juice and the walnuts. When the pasta is done, drain it and toss it with the cauliflower mixture, adding the rest of the olive oil to coat. Sprinkle with the cheese and the parsley and serve.

Total calories per serving: 314 - Fiber: 5g - Protein: 9g