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Breakfast—The Meal of Champions
If you tend to eat “all-natural” types of cereals, such as granola and shredded wheat, be aware that these types have “no additives,” hence no added iron. You might want to mix and match all-natural brands with iron enriched brands (or make the effort to eat iron-rich foods at other meals). 2. Choose fiber-rich bran cereals with more than 5 g of fiber per serving.
Fiber not only helps prevent constipation but also is a protective nutrient that may reduce your risk of colon cancer and heart disease. Bran cereals are the best sources of fiber, more so than even fruits and vegetables. Choose from All-Bran, 40% Bran Flakes, Raisin Bran, Bran Chex, Fiber One or any of the numerous cereals with “bran” or “fiber” in the name. You can also mix high- and low-fiber cereals (Rice Crispies + Fiber One; Special K + Raisin Bran) to boost their fiber value. Note: If you have trouble with diarrhea when running, you may want to forgo bran cereals. The extra fiber may aggravate the situation. 3. Choose cereals with whole grains listed among the first ingredients.
Whole grains include whole wheat, brown rice, corn, and oats; these should be listed first in the ingredients. In my opinion, you should pay more attention to a cereal’s grain content than its sugar or sodium (salt) content. Here’s why: • Sodium is a concern primarily for people with high blood pressure. Most runners have low blood pressure and are unlikely to suffer health
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