Running is a high-intensity workout that causes the muscles to burn energy. Colorado State University experts recommend fueling your body and muscles with a diet high in carbohydrates. This will increase your stamina and help keep your body healthy and happy. Following a runner's diet and taking a multi-vitamin supplement each day guarantees that your body is receiving the proper fuel and minerals for optimal running performance. Consult your doctor before beginning any new diet or exercise regimen.
Carbohydrates
The major fuel source for a runner comes from consuming a high level of carbohydrates. A person who runs at a high-intensity should consume approximately 48 percent of her daily calories in the form of carbohydrates, Iowa State University researchers recommend. Eat fresh fruits and vegetables along with whole-grain pastas and breads, legumes and brown rice. Reduce your sugar intake, including fruit juices, as sugary foods and drinks do not provide fuel for running endurance.
Fat
Fat is a secondary fuel source for runners, providing long-lasting energy to the muscles. A person who runs at a high intensity or for long periods should consume 25 to 36 percent of his daily calories in the form of fats, Iowa State researchers suggest. Consume unsaturated fats such as olive, peanut and vegetable oil, nuts and seeds. Fats tend to be higher in calories, so eat them in moderation and pay attention to your overall calorie intake. Llimit fat consumption two hours before a running session since these foods digest slowly and may upset your stomach while running.
Protein
Protein helps repair the leg muscles after a running session and replaces the protein burned. Anyone who runs at a high intensity or for long periods should consume approximately 14 percent of daily calories in the form of lean protein. Good sources of lean protein are low- and no-fat diary, soy products and peanut butter, Iowa State researchers report. Other sources are lean fish, red meats, poultry and egg whites. Limit protein consumption two hours before a running session since these foods digest slowly and may upset your stomach while running.
Beverages
Water prevents dehydration of the muscles, making it an important part of a runner's diet. Colorado State scientists urge runners to consume 16 to 24 ounces of water at least two hours prior to running sessions, then eight to 16 ounces after each 20 minutes of high-intensity running. Runners going longer than 45 minutes in length should consume a carbohydrate drink to fuel the muscles and replace the stored energy burned by the muscles.
Minerals and Vitamins
Runners work their bones and muscles at a high level and need to protect their bones from stress fractures. Consuming calcium in the form of low- and no-fat dairy products provides a natural source of the mineral to keep the body healthy. Iron, meanwhile, transports oxygen to the muscles during running sessions to increase endurance and lower the risk of leg fatigue. Dark green, leafy vegetables and lean red meats provide an adequate source of iron to the muscles to keep the body in top condition.
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