Runners need to keep up their energy, especially when training for a race such as a half or full marathon. Someone who runs 20 to 25 miles per week typically needs to eat about 2,500 calories per day, according to HalHigdon.com. However, what you eat -- and drink -- is just as important as how much you eat.
Micronutrient Breakdown
A healthy runner's diet differs from a regular healthy diet in terms of nutrient breakdown. A runner should aim for approximately 60 percent of calories coming from carbohydrates, 25 percent from fat and 15 percent from protein, according to the website Cool Running. However, this might be too high in carbohydrates for people who have some insulin resistance. If necessary, change the proportions to 50 percent carbohydrates, 25 percent fat and 25 percent protein.
Carbohydrates
Carbohydrates are the cornerstone of a runner's healthy diet because they provide most of the runner's energy. There are two types of carbs: simple and complex. The latter are a better choice for runners because your systems absorbs them slowly, giving you a steady energy supply. Complex carbohydrates can be found in whole-wheat grains, such as pasta and bread. Simple carbohydrates, the type you want to avoid, give you a short-term energy boost, but you crash quickly. This type is found in white breads and pasta, candy, soda and other refined sugar products.
Importance of Water
Water is vital to a healthy diet for a runner, especially when you're in the midst of a run. A healthy intake of water on a regular day is approximately six to eight glasses of water a day, according to "The Sunday Times," in order to stay hydrated. While going on long runs or during races, it is best to listen to your body rather than follow a set drinking schedule, according to the website All About Running. In other words, drink when you feel thirsty.
Tweaking for Optimal Performance
As your training progresses and your goals change, you might need to re-evaluate your diet. If you have increased your mileage in preparation for a half or full marathon, your performance might improve if you increase the amount the carbs in your diet. However, if you are focusing on interval training through sprinting, extra protein would be helpful.
You can also tweak your diet based on how you feel. If you are consuming 2,500 calories and running seven to eight miles per day but still feel tired frequently, upping your calorie intake might help give you more energy.
Quality of Calories
The quality of the food you eat can directly affect your running performance, not to mention your overall health. While it's easy to eat 2,500 calories of junk food, it's neither healthy nor beneficial for your runs. Consume quality calories, such as whole-grain carbohydrates, lean protein and healthy fat sources. Good protein sources include chicken, lean beef, fish and eggs. Healthy fats come from olive oil and avocados, among other sources.
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