Iron is critical for red blood cell aproduction, but more is not necessarily better. Research from the European Journal of Clinical Nutrition shows that male runners tend to eat too much of it. Have your iron levels checked by a doctor to avoid buildup of potentially dangerous amounts of iron in the body.
Most men need to eat 6-10% more calories per pound of body weight than their female counterparts in order to maintain muscle mass and normal body functioning. And because men tend to have higher total muscle mass, many high-mileage male runners have difficulty maintaining or gaining weight. On the flip side, men who run less weekly mileage often find it all too easy to pack on pounds. What is the happy medium? Eating three balanced meals and two healthy snacks daily is important for men who run. If you're trying to gain a few pounds or just maintain your current weight, look for healthy, calorie-dense foods such as avocados, olives, nuts, and nut butters. If you're trying to lose weight, load up on non-starchy veggies, and snack on fruits and low-fat dairy to maintain energy and keep hunger at bay.
Pump a Little Iron
Male runners burn more calories from carbs than their female counterparts, so they need more carbohydrates to maintain glycogen and energy levels. Aim for 12 or more servings daily, in addition to 3-4 servings of fruit and 4-5 servings of vegetables.
Learn to Like Lycopene
Cooked tomato products (such as tomato sauce, tomato soup, and tomato paste) and other foods high in lycopene (like watermelon, guava, and grapefruit) may help ward off prostate cancer.
4 servings; 1 serving = 2 tacos (4 ounces fish, approximately 1 cup fruit filling)
2 cups diced cantaloupe (approx. 1/2 medium cantaloupe)
1 cup sliced mango (approx. 3/4 medium mango)
2 cup chopped red onions (approx. 3 medium onions)
1/4 cup chopped fresh cilantro
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 cup tequila
6 tbsp lime juice (approximately 2 large limes)
2 tbsp extra virgin olive oil
1 small diced seeded jalapeno pepper
1 tsp chopped garlic
1/2 cup fat-free Greek yogurt, plain
1 pound white, flaky fish, such as cod
8 6" corn tortillas
1 can vegetarian refried beans
Per Serving (for 2 tacos, 4oz fish, 1 cup fruit filling): 530 calories, 10g fat, 1.7g saturated fat, 76mg cholesterol, 978mg sodium, 49g carbohydrates, 11g dietary fiber, 40g protein
In a large bowl, combine diced fruit, 1 cup onions, jalapeño, cilantro, lime juice, 1 tablespoon olive oil, and ¼ teaspoon each of salt and pepper. Mix thoroughly and refrigerate for at least 30 minutes.
In a large sauté pan, heat 1 tablespoon of olive oil over medium heat. Cook the remaining cup of onions until translucent. Add the tequila and cook until reduced 2-3 minutes. Add garlic, fish, and remaining salt and pepper to pan. Sauté for 2-3 minutes or until fish flakes with fork. Remove pan from heat and allow to cool.
Serve with tortillas, Greek yogurt, and a side of refried beans
Savory Pork Chops
4 servings; serving = 1 pork chop and approximately ½ cup fruit mix
1 tablespoon extra virgin olive oil
4 4-oz bone-in pork chops (3/4" thick)
3/4 tsp salt
1/2 tsp freshly ground black pepper
2 cups (about 2 medium-sized) ripe nectarines, sliced
1/2 cup shallots, chopped
1/4 cup dried cherries
3 tbsp red wine vinegar
1/2 cup fresh basil leaves
1/2 cup low-sodium chicken broth
Per Serving: 240 calories, 7g fat, 1g saturated fat, 716mg sodium, 18g carbohydrates, 2g fiber, 27g protein
Preheat oven to 400°. Heat oil at medium-high in large ovenproof skillet. Season pork chops with 1/2 teaspoon salt and 1/4 pepper. Cook for 3-5 minutes per side until browned, then set aside.
Add nectarines, cherries, shallots, vinegar, broth, and 1/4 teaspoon salt and pepper to skillet. Cover and cook for 5 minutes, stirring occasionally.
Return pork chops and their juice to skillet and transfer to oven. Roast for 8-10 minutes, until pork is cooked through and nectarines are tender.
Sprinkle with basil and serve with a baked sweet potato or whole-wheat couscous and a green vegetable for a balanced and tasty meal.
Turkey Veggie Chili
1 lb ground lean turkey
2 tbsp + 1 tbsp olive oil
1 cup chopped onion
2-3 garlic cloves
1 tbsp chili powder
1 ½ tsp cumin
1 tsp dried oregano
1 15oz can black beans, drained and rinsed
1 28oz can diced tomatoes, drained
1 cup frozen corn
1 cup frozen (or 2 cups fresh) spinach
1 cup mushrooms, washed and chopped
½ tsp salt
Non-fat plain Greek yogurt (optional)
green onions, sliced (optional)
Per Serving: 461 calories, 15g fat, 2g saturated fat, 65mg cholesterol, 387mg sodium, 43g carbohydrates, 12g dietary fiber, 41g protein
Heat 2 tbsp olive oil in large nonstick skillet over medium-high heat. Add turkey and cook until browned, stirring to crumble. Set aside in a bowl.
Heat remaining oil in a skillet over medium heat. Add onion and garlic and sauté until onion is tender (about 5 minutes).
Add chili powder, cumin, oregano, and salt. Cook for 1 minute until fragrant, then add turkey and tomatoes. Bring to a boil, then reduce heat.
Add beans, corn, spinach, and mushrooms; simmer for 15 minutes or until thick.
Top chili with 1 tablespoon Greek yogurt and 1 tablespoon sliced onions. Serve with corn bread for a real treat!
1/2 cup low-fat vanilla soy milk (or low-fat milk)
6 oz low-fat plain Greek yogurt
1 ripe banana, frozen and cut into small pieces
2 cups fresh spinach, washed
1/2 cup blueberries
2 tbsp wheat germ
Per Serving: 395 calories, 7.6g total fat, 2.7g saturated fat, 10mg cholesterol, 166mg sodium, 58g total carbohydrate, 8.8g dietary fiber, 33.7g sugar, 27.6g protein, 426mg calcium, 1098mg potassium
Combine soy milk and yogurt in blender. Add frozen banana pieces, spinach, blueberries, and wheat germ; blend on high until ingredients are thoroughly mixed together. For a thinner smoothie, add a little water.