Becoming a successful endurance runner requires a dedicated training program that coordinates with a balanced diet. Endurance runners require a specialized diet that maximizes energy for extended training runs and competitive events. Throughout training, an endurance runner's diet can promote improvements in performance by providing the fuel needed for a workout along with assisting in the repair and recovery of body tissues.
Guidelines
The initial guideline for an endurance runner's diet is determining the basic nutritional requirements, according to the writers of MarathonPal.com. Every runner, based on age, gender and overall activity level will require different amounts of foods to sustain energy and maintain health. Eat a balanced diet consisting of a variety of whole foods divided among the major food groups--protein, grains, fruits, vegetables and dairy. Focus on a basic diet plan before transitioning into an individualized training and competition diet.
Effects
Increasing physical activity without following a proper diet can have negative side effects. For an endurance runner, one of the most common side effects to poor nutrition is overtraining, because of a lack of nutrients present that are needed by the body to recover between workouts. Other symptoms felt as a result of poor nutrition include chronic tiredness, frequent illness, lack of concentration, reduced workout performance and slow recovery times.
Nutrients
Endurance runners' diet plans should consist of a balance of carbohydrates, protein and fat. Hal Higdon, professional endurance coach, recommends 50 to 55 percent of the calories from carbohydrates, 15 to 20 percent from protein and 30 percent from fat. Carbohydrate sources provide the most fuel for physical exercise and should consist of complex carbohydrates such as spaghetti, potatoes, cereals and other whole grains. Protein is essential for muscle development, tissue repair and immune function. Choose lean protein sources such as turkey, chicken, fish and eggs. Healthy fat sources also provide energy for workouts and also promote healthy bodily functions. Consume a mixture of nuts, seeds and monounsaturated oils for healthy fats.
Supplements
Adding supplements to an endurance runner's diet can provide essential nutrients, vitamins and minerals that aren't consumed in the everyday foods. Some of the most important nutrients for an endurance runner include vitamin B, vitamin C, vitamin E, iron, calcium and zinc. Vitamins act as antioxidants to prevent cell damage while promoting red blood cell production and energy production. Minerals are essential for muscle and immune system function.
Timing
Consuming foods at the appropriate time is one of the biggest concerns for an endurance runner. According to Madelyn Fernstrom, Ph.D., consume about 200 calories of carbohydrates and protein 30 to 60 minutes before a workout or competition. Consume an additional 100 to 200 calories per hour for any extended training run lasting longer than one hour. After the workout, drink at least eight to 12 oz. of a sports drink to replenish water and electrolytes used during the run. Consume another mixture of protein and carbohydrates within 30 minutes of the run.
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