Long-distance runners need to eat a balanced diet that includes foods from all of the five major food groups, but they need to be very selective about the sources of carbohydrates, proteins and fats in the diet, because different types of foods will affect performance. Since long-distance runners need a steady supply of energy to fuel their runs, they need to focus on eating a carbohydrate-rich diet.
Complex Carbohydrates
Complex carbohydrates are the primary source of fuel for long-distance runners and are absorbed slowly by the body to provide a steady supply of energy. CoolRunning.com recommends that runners obtain most of their calories from complex carbohydrates, such as wheat breads, wheat pasta, vegetables, cereals and other whole grains.
Protein
Protein is important for building and repairing muscles, tendons and ligaments that can become torn or worn down from running and training. MarathonGuide.com recommends that long-distance runners should get about 12 to 15 percent of their calories from lean protein sources, such as turkey, fish, lean beef, chicken and low-fat dairy products. Other sources of protein may include tofu, beans and nuts.
Fats
Fat is another source of energy but is not used for fuel until all carbohydrate stores have been depleted. Long-distance runners need to consume monounsaturated fats, which help to slow down digestion and also regulate the appetite. Healthy sources of fat include olive oil, olives, peanut butter, peanut oil and canola oil. In "Nutrition for the Athlete," by Anderson, Young and Prior of the Colorado State University Extension, the authors point out that fat can contribute as much as 75 percent of the energy demand of the workload of an endurance athlete.
Water and Fluids
Dehydration can negatively impact the runner's performance and can also cause muscle spasms, cramps and fatigue. It's important for long-distance runners to drink water before, during and after their event and to drink sports drinks that contain electrolytes and simple sugars after an event to restore lost fluids. HowtoBeFit.com recommends that distance runners drink at least eight to 10 glasses of water per day.
Supplements
If the long-distance runner needs a quick burst of energy to get through a run, he can consume an energy bar that contains more carbohydrates than protein, or energy gels that are concentrated forms of carbohydrates. Both of these sports supplements are available in several different flavors and can be a substitute for solid foods during competition, or when the runner doesn't have time to prepare a complete meal.
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