In theory, every runner knows that his or her menu should contain the appropriate amount of all necessary macro- and microelements, and the caloric value of the meal must be adjusted to the daily energy demand, taking into account the intensity and frequency of training. Lack of adequate energy may cause loss of muscle mass, hormonal disorders, prolonged regeneration time and reduce the body’s efficiency.
In the case of an endurance sport such as running, attention is most often paid to the appropriate content of carbohydrates and proteins in the diet. And rightly so! However, fats are equally important, and sometimes this ingredient is completely omitted or even treated as an unnecessary source of energy. This is a mistake! Especially in the runner’s diet, because during this type of training, there are a number of loads and damages that require appropriate regeneration. Properly selected fats can be of great help in this case. However, you need to know how to handle them and there are people who provide the right amount of fat, but forget about its appropriate quality.
Fats are necessary to maintain proper health and fitness. They should constitute no less than 20% of the daily energy requirement. Why are they so important?
- are a component of the nervous system and constitute about 50% of the brain. They are a component of every living cell in the body,
- dietary fats are a source of essential omega-3 and omega-6 fatty acids,
- which will facilitate the absorption of vitamins A, D, E, and K and carotenoids.
What about their quality? Unfortunately, much of the fat we consume contains saturated fatty acids. By increasing the level of “bad” LDL cholesterol in the blood, they may contribute to the development of cardiovascular diseases. This is important because the condition of our blood vessels determines how hard we can train and how long our health will allow us to train effectively. Therefore, we should limit fats of animal origin – butter, fatty meats and full-fat dairy products. Various types of seeds, plant seeds, and avocados are considered alternative sources. However, it is worth considering the appropriate choice of fat, which most often appears in our daily menu. It is usually oil. Standing in front of a shelf in a store, we wonder whether to buy Mediterranean olive oil or local rapeseed oil. Which of these fat sources will be the best choice for a physically active person?
Particularly important in an athlete’s diet are the so-called “good fatty acids” – these include mono- and polyunsaturated acids. The former can be found both in olive and rapeseed oil, but there are more polyunsaturated acids in rapeseed oil – which is described in more detail in the table below. Some of them are called Essential Fatty Acids (EFA) and must be supplied with food. The body processes them into hormone-like substances that increase oxygen supply to muscles, inflammation and stiffness of joints, improve the tension of blood vessel walls and support the immune system. They are divided into two families: omega-6 and omega-3. Rapeseed oil contains both in significant amounts, while olive oil is slightly poorer.
It is also worth remembering about fat-soluble vitamin E, which is a strong antioxidant, reduces muscle soreness after intense training and supports their rapid regeneration. It also significantly contributes to maintaining the proper functions of the reproductive organs of women and men – which can often cause problems during high physical exertion. Vitamin E deficiencies have a negative impact on the functioning of skeletal muscles! That is, those needed to practice any sport. The content of vitamin E in olive oil is unfortunately very low. However, rapeseed oil provides significant amounts of it and is often an important source in the diet. It’s good to remember this.
Oils are one of the most caloric products. Unfortunately, many people forget about this, which makes it difficult to keep calorie intake in check. Sometimes you may come across the belief that olive oil has fewer calories than rapeseed oil, which is not true. Both fats have the same amount of calories. Adding a tablespoon of oil to a dish will increase its energy value by about 100 kcal, so the athlete will not have to worry that his menu will be low in good-quality calories. Thanks to such a simple procedure, you do not need to eat huge meals to provide your body with the necessary energy.
Olive and rapeseed oil can also be compared in terms of not only their health values, but also availability and price. Providing similar or greater benefits to the athlete’s health, he is – always! – cheaper than olive oil. As a side note, try to buy rapeseed oil in a glass, brown bottle. Thanks to this, it will withstand storage better because it will be less exposed to harmful light and contact with oxygen.
It is also worth remembering that rapeseed oil is produced in Poland. By choosing this product, we support local agriculture. But it is not everything! Thanks to the right choices, we can also reduce our carbon footprint because oil does not have to be transported over such long distances as olive oil.
| Canola oil*In one tablespoon | Oil*In one tablespoon | |
| 99 kcal | Energy | 99 kcal |
| 2,4 mg | Vitamin E | 0,6 mg |
| 205° | Smoke point | 165° |
| 11 g | Fat | 11 g |
| 0,7 g | Saturated fat | 1,6 g |
| 6,5 g | Monounsaturated fats | 8 g |
| 3,2 g | Polyunsaturated fats | 0,9 g |
| 320 mg | Omega 3 | 9 mg |
| 6400 mg | Omega 6 | 81 mg |
To sum up – it is worth including rapeseed oil in the diet of runners and any other physically active person. It is a fat that affects an athlete’s health at least comparable to olive oil, and often better than it, due to the significantly higher content of polyunsaturated fats – 3.2 g compared to 0.9 g, and vitamin E – 2.4 mg compared to 0.9 g. .6 mg At the same time, it is a domestic product, much cheaper than its Mediterranean cousin.
Oil Tenner
29 houses The first edition of the run among rapeseed fields in the Zamość region will take place. Distance: 10 km, start and finish: beach on the Nielisz Reservoir.
Beetroot and orange salad in cranberry sauce
Ingredients:
4 medium-sized beets 400 g
Arugula 200 g
2 medium-sized oranges 480 g
2 tablespoons of dried cranberries 30 g
1 tablespoon of lemon juice 6 g
Juice squeezed from 1/2 orange
2 tablespoons of rapeseed oil 20 g
1 tablespoon of sesame seeds 10 g
Fresh pepper to taste
Preparation:
1. Wash the beets and boil them in a small amount of water. Pour off the water and leave it warm.
2. Prepare the sauce: pour boiling water over the cranberries and leave for 10 minutes, especially if they are very dry. Blend the cranberries, rapeseed oil, orange and lemon juice, and salt until smooth.
3. Wash and drain the arugula.
4. Roast the sesame seeds (optional).
5. Peel the oranges and cut them into quarters and cut the quarters into thin slices. Peel the beets and cut them into thin slices.
6. Place the arugula on a large plate, arrange the beets and oranges. Pour the sauce over everything, and sprinkle with roasted sesame seeds and a bit of fresh pepper.