A distance runner's dietary requirements are 10 to 20 times above those of the average person, according to an article on running expert Hal Higdon's website. Proper fuel is needed to sustain these energy requirements. This fuel is a proper balance of carbohydrates, protein and fat with a daily intake of approximately 2,500 calories.
Micronutrient Breakdown
Runners benefit from a high-energy, high-carbohydrate diet, according to running website Cool Running. The recommended breakdown is 60 percent carbohydrates, 25 percent fat and 15 percent protein. However, each person will respond differently to this breakdown. If you are insulin-resistant, 60 percent carbohydrates could cause large dips in insulin levels and fat storage. You can adjust the breakdown to 50 percent carbs, 25 percent fat and 25 percent protein.
Types of Carbohydrates
Carbohydrates are the cornerstone of a balanced runner's diet. However, the type of carbohydrates you eat is just as important as the percentage. Avoid simple carbohydrates, which are found in candy, soda and other sugary junk foods. Instead, eat complex carbohydrates made up of whole grains. This includes whole-grain cereals, pasta and breads, as well as vegetables. Your body absorbs complex carbs slowly to release a steady stream of energy.
Benefits
The benefit of following a balanced diet is increased performance when running. If followed consistently, a balanced nutrition program will give you strong results, according to Cool Running, and help you run faster and longer. Look at the big picture when it comes to your diet. If you fall off the wagon for a day or two, it will not derail your training routine significantly. Weeks of improper diet, however, could take its toll on your running routine.
Water
Water is an important part of a runner's balanced diet. When exercising, the temperature of a long-distance runner's body rises 3 to 4 degrees in order to utilize energy efficiently, according to HalHigdon.com. But if the weather is too hot or humid, it can dehydrate your body and decrease sweat production, which can slow your performance. Properly hydrating, both before, during and after exercising, can help avoid this. Drink two cups of fluid two hours before running, and then another cup 30 minutes before running. During the run, drink a cup of fluid every 20 to 30 minutes. After running, and in your everyday life, drink a cup of fluid every 30 to 60 minutes. Choose beverages with less than 8 percent sugar and avoid fruit juice, which can lead to cramps and diarrhea.
Fad Diets
If you try to lose weight, avoid diets such as the Atkin's Diet or the Zone, where carbohydrates are minimized. This emphasis on low carbs focuses on a short-term weight loss goal, according to Cool Running. This can hinder your performance as it would decrease your energy stores.
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