Diet Plan for Runners

If you run regularly, you should plan your diet so it fits with your training needs. The food you eat should provide you with energy for your training and provide you with more nutrients than a non-active person because of the demands running places on your body. Planning your diet properly and sticking to the plan will give you a competitive edge in training and competing. Consult your doctor for specific recommendations or before beginning any new diet.

Considerations

When planning your nutrition you need to consider your energy requirements, your recovery from training and your nutritional requirements for basic health. If you run three to five times a week, or more, you need to consume more calories. For running, your main energy source is carbohydrates, stored in your muscles as glycogen. You will also lose fluids through sweat when you run, so you must plan to stay hydrated.

Features

Plan to eat enough carbohydrates to fuel your training. Pasta is popular with runners, as are bananas, because they are both sources of carbohydrates. Protein is good for strength and aids muscular recovery. Lean meat and fish are sources of protein. Basic health requires micronutrients such as vitamins and minerals; include them in your diet by eating a variety of vegetables and fruit. Consider a supplement to make sure you don't become deficient; consult your doctor before taking any supplements.

Time Frame

Plan to eat a small meal or a snack between one and two hours before your training session. Organize a larger meal for afterward. The best types of foods to consider before training are carbohydrate-rich sources that will release energy into your bloodstream slowly. in his book "Optimum Nutrition Made Easy," nutritionist Patrick Holford recommends eating protein with carbohydrates. Do this after training; consider eating some red meat for protein and iron, as iron deficiency can be common in runners.

Balanced Diet

The United States Department of Agriculture use a food pyramid to illustrate the foods you need to eat to get a balance of the right nutrients. This is particularly useful if you engage regularly in a demanding sport like running. The MyPyramid website suggests that you get most of your calories through carbohydrates, with moderate to low amounts of proteins and fats.

Warning

It isn't necessary to cut fat from your diet altogether. It is a good idea to keep saturated fat in your diet to a minimum, but some fats are essential --- and indeed an energy source for running. Unsaturated omega-3 and omega-6 fats are essential and are found in foods like avocados, nuts, fish and seeds, the United Kingdom's National Health Service notes; your diet plan should include these foods.