There is no sport more physically demanding on the human body than running.  Studies have shown that the body is more susceptible to viruses the hour following a workout.  Therefore most runners refuel during that hour with foods that not only replenish the calories their body has burned, but with ones that will boost their immune system, kick their mucus membranes into high gear and rebuild any micro tears or damage done to their bodies.

Consuming winter squash before and/or after a workout is an excellent defense against the body breaking down.  Varieties such as pumpkin, butternut, acorn, spaghetti, turban and banana squash all provide impressive amounts of nutrients, minerals and antioxidants.  Loading up on these low-calorie vegetables (only 100 per cup) after a run will help you avoid infection.    

One cup of winter squash provides 145 percent of your Daily Value of beta-carotene and third of your daily need of vitamin C.  Beta-carotene is converted by the body into vitamin A, which keeps the mucous membranes in the nose and mouth functioning at their maximum to ward off infections.

Consuming squash (ninety-eight percent water) will also help you rehydrate after a run.  Acorn squash offers 896 milligrams of potassium per cup (nearly double that of a banana).  When we run, we sweat, losing valuable stores of potassium, which helps to regulate body fluid levels.

Choosing the right squash from your local store need not be a daunting task.  Select one that is firm, heavy and has a dry non-shiny rind that is free of cracks or bruises, which would indicate that it was picked too soon. 

Squash can be stored the same as potatoes, in a cool dry place for up to three months.  And, like potatoes, it has a wide variety of ways it can be prepared.  Steamed, boiled, sautéed or micorwaved, squash is easy to cook.  However, to maintain the most nutrients, baking is the preferred method.

Not into squash, or it is unavailable due to the season, no worries.  Potatoes pack just as many nutrients and health benefits for runners.  And like their counterpart, winter squash, they can be prepared in a variety of ways: baked, mashed and boiled. 

Most runners consume pasta, as it is a carbohydrate-rich food, perfect for providing the body with stored energy needed during a run.  However, a single potato contains a greater amount of complex carbohydrates than a cup of pasta.  And like squash, all varieties: russet, purple, yellow, sweet and red are loaded with impressive amounts of vitamins and minerals with an added bonus of being easy to digest.

Potatoes rank high on the glycemic index (more so than pasta), which means that their stored carbohydrates make their way into the bloodstream with amazing speed.  However, this process can be slowed by consuming them with fat or protein-rich foods, which rank lower on the GI index and have their sugars processed into the bloodstream more slowly. 

Post run, potatoes can replenish carb levels quickly.  Sweet potatoes, full of vitamin A, promote new cell growth and repair muscle micro tears that may have occurred during workouts. 

A large russet potato contains sixty-three grams of carbohydrates, zero grams of fat, eight grams of protein and seven grams of fiber.  It also provides sixty-four percent of your Daily Value of vitamin C, fifty-three percent of B-6, and 1600 milligrams of potassium (three times the amount of a banana).

One cup of sweet potatoes offers in excess of 700 percent of your Daily Value of vitamin A, sixty-five percent of vitamin C and seven grams of fiber.  And, like squash, all varieties of potatoes are rich in antioxidants.

With so many health benefits to be gained from winter squash and potatoes, runners need only head to their local produce store to load up on their best defense against infection and lengthy recovery times following workouts.         

Filed under: Fitness

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