If you are starting a running routine as exercise or to train for a marathon, you may want to consider following a runner's diet while training. A runner's diet can help you get proper nutrition during your training so that you can keep your energy levels up while burning calories and losing weight.
Features
A typical runner's diet focuses on getting plenty of carbohydrates and protein, according to Running Planet. When training for a marathon, you should aim to get 65 percent of your daily calories from carbohydrates. Aim for 25 percent of your calories from protein and the remaining 10 percent of calories from fat. Choose foods that have a low glycemic index, such as fruits, vegetables, legumes and whole grains, over foods with a high glycemic index, like white bread, sugary foods and refined pasta.
Benefits
Eating a diet full of protein and healthy carbohydrates can give your body the fuel it needs to run long distances, according to "Running Times" magazine. Combining carbohydrates and proteins, especially right after working out, helps promote your body's natural ability to quickly recover from injury. A runner's diet full of fresh fruits and vegetables will increase the amount of antioxidants you take in, promoting your overall health and protecting your body from illness and injury. A runner's diet will also help keep your body hydrated while you exercise.
Considerations
Runners often lose large amounts of salt as they sweat. If your sodium levels drop too much while you are running, you could experience symptoms ranging from fatigue and nausea to coma and even death. Most runners consume between 3,000 and 5,000 milligrams of sodium daily. Runners often get plenty of sodium by eating processed foods and do not need to add salt to their diets. You can talk to your doctor or personal trainer about performing a sweat test to make sure you are getting enough sodium to support vigorous running, especially in warm weather.
Types of Foods
"Fitness" magazine recommends eating a few specific foods as part of a healthy runner's diet. For healthy protein, make low-fat cuts of beef or salmon part of your meals. Beef adds iron to your diet while salmon is rich in omega-3 fatty acids. Runners can enjoy the health benefits of broccoli, which is loaded with vitamin C, as well as iron-containing legumes and green, leafy vegetables. At snack time, get healthy protein from peanut butter or low-fat yogurt.
Expert Insight
Avoid fasting before you go for a run, suggests Running Planet. Stick to foods with a low glycemic index, such as whole wheat toast and bananas. During your run, snack on these high glycemic index foods to give you a quick supply of energy. While running, a typical runner's diet will include energy bars or gels.
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