2500 Calorie Diets For Runners

The training and racing schedule of runners puts extra energy demands on the body. You need additional calories to support your work and help you perform to your best capability. Carbohydrates provide runners' muscles with fuel for workouts. A person running between 20 and 25 miles per week should consume at least 2,500 calories per day with 60 to 70 percent of these calories coming from carbohydrates.

Considerations

When increasing your carbohydrate intake, look for quality sources. Limit your intake of white breads, refined sugars and white rice and focus on whole grains, fruits and vegetables instead. Although whole foods are ideal sources of nutrients, energy bars, gels and drinks may be necessary to support training activity. Look for bars with about 200 calories and 40 g of carbohydrates.

2,500 Meal Plan One

For breakfast, have a honey-wheat bagel, 2 tsp. cream cheese, a banana and 1 cup of orange juice. A few hours later, have a snack of 8 oz. of fruit-flavored, low-fat yogurt with 1/2 cup granola. Lunch is composed of 2 tbsp. of peanut butter and all-fruit spread on two slices of whole wheat bread, a pear and 1 cup of low-fat milk. Mid-afternoon, have an energy bar and 20 oz. of a sports drink to support training. At dinner, make a burrito with 1/2 cup black beans, roasted red peppers, salsa and a whole-wheat tortilla. Have 1 cup of brown rice on the side.

2,500 Meal Plan Two

Cook 1/3 cup of oatmeal in water and serve with 1/2 cup skim milk. Top with 1 cup blueberries and have two slices of whole wheat toast with 1 cup of orange juice on the side. For a mid-morning long training run, plan to drink about 32 oz. of a sports drink with a gel and an energy bar. At lunch, enjoy 2 cups of cheese ravioli with 1 cup marinara sauce. Make a salad with 2 cups of spring greens, cucumbers, 1 tbsp. olive oil dressing and a whole-grain roll. At dinner, grill 5 oz. of beef tenderloin and have with a medium-sized baked sweet potato topped with 1 tbsp. nonfat Greek yogurt. Steam 1 1/2 cups broccoli and cauliflower as a side dish.

2,500 Meal Plan Three

Even on days you do not train, you should still aim to consume adequate carbohydrates to replenish your energy stores. For breakfast, have two slices of whole-grain toast with 2 tbsp. all-fruit spread, 1 cup of cantaloupe and 1 1/2 cups of apple juice. Mid-morning, toast a multigrain bagel and have with 8 oz. of low-fat, plain yogurt with a sliced peach. Lunch consists of 2 cups lentil soup with one whole-wheat roll and a salad made with 2 cups of baby spinach, chopped apple and 1/2 oz. walnuts. Dress with 1 tbsp. of low-fat balsamic dressing. Mid-afternoon, have 1 oz. of whole grain crackers, such as woven wheats, along with 1 1/2 cups of orange juice. For dinner, boil 2 oz. of whole wheat pasta, top with marinara sauce, and serve with 1 cup of steamed zucchini and a whole-wheat roll. Before bed, whip up a smoothie made with 1 banana, 1 cup strawberries and 1 cup soy milk.