December 2, 2005 – Who needs expensive supplements and recovery agents when the most potent nutritional ergogenic aids can be found at the grocery store?! There are a host of natural and palatable foods that pack an impressive nutritional punch which rival any laboratory concocted mixture. Plus these foods have the added bonus of being less expensive and more easily obtained.

Some “Super Foods” and their nutritional bonuses include the following:

· Skim milk: This power food has 8 grams of protein, no fat and only 90kcals per cup. It also contains 30% of the DRI for Calcium, 10% Vitamin A, and 25% Vitamin D.

· Soy milk: This is a great milk-alternative. Depending on the variety, soy milk has up to 8 grams of soy protein per cup with only 100kcals. Go for the Calcium fortified version and get 30% of the DRI of this bone-building nutrient.

· Blueberries: The antioxidant and phytochemical food of the summer! Only 80kcals per cup, 3 grams of fiber and over 25% of daily Vitamin C; versatile too, blueberries freeze well and can be used in cereal and baking as well as being a sweet topping for ice cream and yogurt.

· Strawberries: Fiber galore, Vitamin C and Potassium through the roof. One cup gives you more than your daily dose of C at only 50kcals.

· Spinach: Only 7 kcal per cup and 55% of daily A, 14% of daily C, a good source of Iron, Calcium, Zinc, fiber, and protein. This one really has it all!

· Oatmeal: Race-day standard; with lots of complex carbohydrates, 5 grams of protein per 1/2 cup (dry) serving and 4 grams of soluble fiber; this super food has been clinically proven to reduce blood cholesterol.

· Bananas: Potassium, fiber, Vitamin C and B6 inside a convenient package that fits in a glove box. Enjoy this 100 kcal super food before or after a workout/race.

· Almond butter: Lots of energy with 100 kcal per tablespoon. It also contains Vitamin E, zinc, and magnesium. Try it in place of PB for a change.

· Flax: Under-appreciated but nutritionally phenomenal, flax is a good source of omega 3 fatty acids, fiber, and Folate. Add it to breakfast cereal or baked goods.

· Soy nuts: A tasty alternative to standard mixed nuts. Soy nuts contain more protein and fiber, less fat, lots of Iron and Calcium, and important phytochemicals.

· Dried fruit: Iron, Calcium, Vitamin A and C, fiber, and carbohydrates in a convenient, travel friendly form. Use it to replenish glycogen after long workouts.

· Mixed nuts: Protein and unsaturated fat to get you through the last 5k, mix with dried fruit for an ideal macronutrient combination.

· Baby carrots: Crunchy goodness with 30kcals per serving and 234% of your Vitamin A, you’ll never need a headlamp again! Also a good source of Vitamin C, fiber, Vitamin K, Folate, and Potassium.

· Beef jerky: Pick the low-fat variety and get 18 grams of protein per 100 kcal serving! Also contains iron, zinc, and phosphorous.

These foods are just a few of the nutritionally superior choices that you can make on a daily basis. Many foods offer a superb combination of nutrients that the body utilizes more effectively than those found in vitamins or fortified foods (such as many breakfast cereals and energy bars) and there is never any worry about adverse side-effects, contaminants, or illegal substances from the vitamins, minerals, and phytochemicals obtained from food.

Note: this article was written by Abby Larson/Subaru Factory Team. Larson will be representing the US in the next World Cup races to be held in British Columbia, Canada. Other members of the Subaru Factory Team who will also race include: Ivan Babikov(representing Russia), Lars Flora, Chad Giese, and Rebecca Dussault.