Dietary Secrets of the Tarahumara — Chia and More

Nutritional Secrets of the Tarahumara

First off, many of you are probably asking who or what are the Tarahumara. This fascinating culture of the Tarahumara Indians was brought to light in Christopher McDougall’s best selling book, Born To Run.

The Tarahumara make their home deep within Mexico’s Copper Canyons. This seldom seen group of super runners are now becoming known as some of the world’s most elite distance runners, capable of covering hundreds of miles at a time. Not only that, but they seem to cover very long distances with ease. Often, traveling long distances through treacherous canyon terrain between villages. All of this while running barefoot. Yes, they are known for running in their bare feet as well as light sandals. You won’t find any maximum cushioned running shoes in Tarahumara land.

So, just what exactly is their secret? Do they have a unique genetic code that gives them this kind of maximum performance ability?

Could it have something to do with their diet and nutritional options? Digging a bit deeper into the diet of the Tarahumara, some beneficial nutritional components can be found.

The Average Diet of the Tarahumara

Complex carbohydrates such as corn and beans are the main caloric sources which make up the Tarahumara diet.  A high fiber content and large amount of plant based foods may be a few of the reasons why this sparse culture is virtually free of diseases such as obesity, hypertension, and high cholesterol. Common diseases that our society faces in our modern day culture of fast food and a plethora of convenience options, are non-existent in Tarahumara land.

The breakdown seems to consist of about 75% Carbohydrates, 13% Protein, and 12% Fat. Although many may look at this as low in protein, low in fat, and too high in carbohydrates, it seems very fitting for super athletes running and exorbitant amount of miles on a regular basis. Fueling their bodies in unique ways to maintain a super active lifestyle.

A major factor that should be looked at closely is that their diet is very “clean” and whole foods based, free of processed based foods. Their whole food choices seem to be high in phytonutrients, quality protein although limited, and good fats.  A whole foods base to nutrition should be the basis of any meal plan and can help lower the risks of major disease processes.

Pinole

A unique Tarahumara mix consisting of roasted corn ground into a flour and combined with water, some spices, and sugar makes up a typical Pinole recipe. This blend is popular for energy and performance demands of the Tarahumara lifestyle. Also, it can be a portable option for long runs giving the body a consistent supply of running fuel. Maybe not as applicable for most fitness enthusiasts but worth checking out for the performance marathoner.

Iskiate

One of the most fascinating components of Tarahumara performance foods is the chia seed. I know what you’re thinking. “Are you talking chia as in Chia Pets?” Yes, the same kind of chia seeds which makes it a bit comical,but the nutrient components are nothing to laugh at. Iskiate, also known as chia fresca, is basically a mixture of chia seeds and water with a squeeze of lime. It is very easy to make and has numerous health and performance benefits.

Chia seeds are jam packed with a variety of healthy nutrients making it attractive to the even the general fitness enthusiast. They have a high omega-3 content as well as an abundance of soluble fiber and antioxidants. The fiber may help cleanse your system as well as slow the absorption of sugar into the blood. Rich in nutrients such as calcium, iron, zinc, magnesium, and potassium makes the chia seed even more beneficial.

The performance effects as well as the portability made chia a true choice of fuel for ancient Aztec warriors before battle. It may definitely be worth looking into before battling through your next grueling training session at the gym.

The hydration properties of the chia are also worth noting as they absorb over 10 times their weight in water. When mixed directly into a glass of water, the soluble fiber forms a gel-like consistency. The taste is fairly neutral and may also give nice consistency blended into protein shakes.

Old and Yet New Again

Applying these old dietary secrets of the Tarahumara to today’s modern performance nutrition plan will help you yield even better results. More whole foods, plant based nutrients, and unique ingredients like chia may help boost your health, fitness, and vitality.

Tommy Mack, CSCS, ACE-CPT, RYT-200

References:

McDougall, Christopher.  Born to Run. New York:  Alfred A. Knopf, 2009.

Connor, William M.D.  “The Plasma Lipids, Lipoproteins, and Diet of the Tarahumara Indians of

Mexico.”  The American Journal of Clinical Nutrition 31: 1131-1142, 1978.

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