Running for exercise or competition requires a diet geared toward providing fuel to the body along with maintaining health. According to Colorado State University, runners who eat a balanced diet high in carbohydrates see an increase in performance and stamina. You may choose to add a daily multi-vitamin to the diet to guarantee that your body receives the proper amount of vitamins and minerals. Consult your doctor before beginning any new diet, supplement or exercise regimen.
Carbohydrate
Carbohydrates provide the main source of fuel in a runner's diet. Iowa State University recommends that 48 percent (for men) or 49 percent (for women) of a runner's daily calories come from carbohydrates. The best sources of carbohydrates for an athlete are fresh vegetables and fruits and complex carbohydrates from whole-grain pasta and breads, brown rice and legumes. Limit the amount of fruit juices and foods high in sugar, as they provide little nutrition for endurance.
Fat
Healthy fat in a runner's diet is a source of long-lasting energy. Iowa State University recommends that 36 to 38 percent of a runner's daily calories come from healthy unsaturated fats. The best sources of fats in the diet are vegetable, olive and peanut oils, along with nuts and seeds. Eat fats in moderation and limit the amount consumed two hours prior to running, since fat is slow to digest and may cause stomach upset.
Protein
Protein repairs muscles after running and replaces the protein burned during intense running sessions. Iowa State University recommends that runners get 14 percent of their daily calories from lean protein, noting that runners do not require a high-protein diet for performance. The best sources of protein for post-race nutrition include low-fat dairy products, peanut butter and soy. Protein options for a healthy diet also include fish, poultry, lean red meats and egg whites. Limit the amount of protein consumed two hours prior to running, since protein digests slowly and may cause stomach upset.
Liquids
Liquids, especially water, are crucial to keeping the runner hydrated. Colorado State University recommends drinking 32 to 26 ounces of water in the two hours before running, and four ounces of water for every 10 to 15 minutes of running. Runners need to monitor their weight loss after a running session and drink 16 ounces of water for every pound lost to replace fluid lost while running. Running sessions longer than 45 minutes should include a carbohydrate drink to provide energy and fuel to 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 transports oxygen through the body to the muscles, to build endurance and prevent fatigue. Include low-fat dairy products in your diet for calcium and lean red meats and leafy, green vegetables for iron. Eating a balanced diet each day ensures that you get the vitamins and minerals needed for health and running performance.
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