A track runner achieves performance with a diet geared toward maintaining health and providing muscle fuel. Choose to eat a balanced diet with the adequate amount of carbohydrates, fat and protein for runners on a year-round basis to achieve the optimal amount of performance from your body. Remember to drink fluids with each meal as well as before and after running to replace fluid lost and keep the body hydrated.
Fat
Fat in a track runner's diet creates long-lasting energy. According to Iowa State University, the recommended proportion of fat in the diet in comparison to carbohydrates and protein is 36 percent for a female runner and 38 percent for a male runner. Choose healthier unsaturated fats such as vegetable oil, olive oil, peanut oil, nuts and seeds. Avoid eating fatty foods two to three hours before running, as they digest slowly in your body.
Carbohydrate
Carbohydrates in a track runner's diet are the main source of fuel for performance since they digest quickly for use by the body. According to Iowa State University, the recommended proportion of carbohydrates in the diet in comparison to fat and protein is 49 percent for a female runner and 48 percent for a male runner. This means that carbohydrates are approximately one-half of all calories consumed in one day. Choose fresh fruits and vegetables and whole grains as much as possible as these foods provide energy and fiber for a healthy body. Eat limited amounts of high sugar foods since these provide a quick burst of energy that does not last long.
Protein
Protein in a track runner's diet replaces the protein burned while running. According to Iowa State University, the recommended proportion of fat in the diet in comparison to carbohydrates and protein is 14 percent for both a female and male runner. The body stores excess protein as fat and may lower a runner's performance. Include protein as part of a post-race or training meal for best results. Choose lean meats, fish and poultry along with egg whites, low-fat dairy products, peanut butter and soy as options for protein. Avoid eating a large amount of protein two to three hours prior to running since it digests more slowly in the body.
Minerals and Vitamins
Calcium and iron are important in a track runner's diet. Calcium keeps the bones strong and protects them against stress fractures from the feet pounding on the track. Iron transport oxygen through the body to the muscles to build endurance and prevent fatigue. Include low-fat dairy products in the diet for calcium and lean red meats and leafy, green vegetables for iron. Eating a balanced diet each day ensures that you are getting the vitamins and minerals needed for health and running performance.
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