Perfect Diet for Runners

Endurance athletes like runners have unique nutritional needs due to the prolonged physical demands on the body and high caloric expenditure. Suzanne Girard Eberle, a sports dietitian and author of "Endurance Sports Nutrition," says "in pursuit of a perfect diet that will produce optimal running performance, many runners forget about the need for balance and variety in their eating." By implementing harmonious nutrition, running efficiency is enhanced and proper recovery can take place.

Common Mistakes

Eliminating food groups in an effort to maintain your "ideal" racing weight is a common practice among runners and contributes to nutrition imbalance and weakening your immune defenses. High-protein diets are often employed to bolster muscle repair but can damage the liver and kidneys. Increased protein consumption also comes at the expense of essential carbohydrates a runner needs for endurance. Insufficient calorie consumption combined with increased mileage creates a need for energy replacement that often goes unfulfilled.

Calorie Distribution

An invigorating run at the crack of dawn without eating is common but not without its pitfalls. Karen Reznik Dolins, a nutritionist at Columbia University states, "Plan your running around your meals (or your meals around your running). Fuel up an hour or so before heading out the door and refuel within an hour of finishing." Running on an empty stomach and delaying post-run nourishment propels your body into a weakened state, effecting performance, and opens the door for injury. Spreading small meals throughout the day -- no fewer than 1,500 calories for women and 1,800 for men -- also ensures adequate nourishment for other activities.

Eat Whole Food

Whole fruits, fresh vegetables, multi-grain bread items and trim cuts of meat or fish are teaming with the building blocks needed to sustain a runner. Don't rely on processed food or energy bars for the bulk of your nourishment. While these allow for quick consumption, they are lacking when it come to nutritional value. Processed foods have countless preservatives and are stripped of nutrients that are often replaced with high fat and sodium content to enhance flavor.

Regular Hydration

Many athletes tend to focus on hydration primarily while engaged in an activity. Proper hydration must take place round the clock. Consuming sufficient fluids, pre and post run, are just as essential as the liquid during. Drinking 16 oz. of fluid an hour or two before your morning run provides essential hydration from overnight fasting. Likewise, 16 oz. of fluid per pound lost is needed after a run to replenish what was expelled through sweat. Regularly ingesting drinks that contain a mixture of sodium and electrolytes along with water and succulent fruit will ensure hydration throughout the day.

Multi-vitamin

Even the best efforts regarding proper nutrition fall short at times. Multi-vitamins that include vitamin C and iron can help ensure a strong immune system and fight fatigue. Furthermore, calcium-containing supplements fortify strong bones and assist in the repair of stress fractures.