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.         

1. Leeks

   From the same family as onions and garlic, leeks share many of the same great benefits like Vitamin C, Vitamin B6, iron and manganese. They help fight cancer, raise good HDL cholesterol, and help regulate blood sugar. Their taste is sweeter and milder than onions and they are often used in sauces, soups and sautés.

2. Avocados

   Rich in Vitamin E, Vitamin K, fiber, Vitamin B6, Vitamin C, potassium, folate, copper, fiber, carotenoid lutein, monosaturated fat, and oleic acid avocados work hard to protect the body from breast cancer and prostate cancer while simultaneously lowering cholesterol levels. Enjoy them in salads, sandwiches and so much more.

3. Kiwis

   Little, cute these small fruits are packed with potassium, copper, Vitamin C, fiber, Vitamin E, magnesium, and manganese. They are also filled with phytonutrients and antioxidants that work very hard to keep your DNA, heart, colon, and blood sugar levels in check. They also help fight macular degeneration, asthma, and the risk of blood clotting.

4. Broccoli

   The super food broccoli contains Vitamin B1, B2, B3, B5, B6, C, A, E, protein, zinc, fiber, magnesium, manganese, potassium and phosphorus. It is an exceptional vegetable that helps fight cancer, cataracts, ulcers, heart disease, birth defects and rheumatoid arthritis. In addition, it helps boost the immune system and strengthen bones. Enjoy it raw or cooked.

5. Sweet Potatoes

   Rich in antioxidants, sweet potatoes are anti-diabetic foods that have actually been found to balance blood sugar and decrease insulin resistance. They are offer Vitamin A, B6, C, iron, copper, fiber, potassium, and manganese. Enjoy them cold or hot and use them as a substitute for any regular potato.

6. Green Beans

   This vegetable is packed with Vitamin K (which is highly important for healthy bones). Studies show that green beans may reduce the risk of asthma, rheumatoid arthritis, and osteoarthritis. It may also protect against certain cancers, heart problems and help keep the skin, memory and immune system in healthy check. They offer Vitamin A, C, fiber, protein, copper, calcium, riboflavin, manganese, folate, magnesium, niacin, thiamin, phosphorous, and omega-3 fatty acids. Serve them in soups, casseroles and side dishes.

7. Pears

   Because of their antioxidant properties, pears help protect the body promoting heart, colon and macular degeneration. They are also known as a hypoallergenic fruit. In other words, they are least likely to cause allergies and because of this they are often the recommended fruit for infants. Pears contain copper, Vitamin C and fiber and are served whole, in salads and a wide variety of other dishes.

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