Diet provides the fuel that helps runners achieve their goals. To meet intense training schedules, runners need proper nutrition and calories. A 3,000-calorie diet can meet the needs of long-distance runners training for a half marathon or marathon and running 25 to 30 miles per week. You should focus primarily on unprocessed, whole foods that offer optimal nutrition without the added sugar, salt and saturated or trans fats that can weigh you down. You also need to focus on getting between 65 and 70 percent of your calories from carbohydrates, which ensure your muscles have the fuel to go for long periods of time.
Breakfast
Breakfast for a 3,000 calorie diet for runners contains between 500 and 650 calories. This is enough calories to help you build your energy stores for the day, without weighing you down. Start with a toasted whole grain bagel with 2 tbsp. of fruit spread. Have 1 cup of cantaloupe and a 6 oz. container of low-fat yogurt as well. This 550-calorie meal offers carbohydrates in the grains, fruits and dairy, along with some protein and essential vitamins and minerals. Other breakfast options include 1 cup of oatmeal cooked in water with 1/4 cup of raisins, 1 cup of skim milk and 1/2 oz. of toasted pecans alongside two slices of whole wheat toast topped with 1 tbsp. fruit spread for 640 calories. Or, you can have smoothie made with 1 cup of soy milk, 1/4 cup of rolled oats, 1/2 cup of ice, 1/2 of a banana, 1/2 cup of frozen strawberries and 1 tsp. of honey with a toasted English muffin topped with 1 tbsp. almond butter for about 500 calories.
Lunch
At lunch, aim to have between 700 and 850 calories. A bean burrito satisfies your appetite, while also offering fiber, carbohydrates and vegetarian protein. Wrap 1/2 cup of black beans, salsa, roasted red peppers and 1 cup of brown rice in a whole grain 12-inch tortilla. Have with a handful of baked tortilla chips and a piece of fresh fruit to make an 850-calorie meal. Other options include 2 cups of whole wheat pasta tossed with 3 oz. of grilled chicken, 1 cup of cooked broccoli and 1 tbsp. of low-fat Italian dressing with a whole grain roll and a peach for about 775 calories. Another option is a whole wheat pita stuffed with 3 oz. of deli turkey, 2 tbsp. of hummus, sliced tomatoes and shredded carrot alongside 2 cups of minestrone soup and a large green salad topped with 1 tbsp. of olive oil mixed with balsamic vinegar for about 700 calories.
Dinner
A satisfying dinner helps prevent a growling stomach in the middle of the night. For dinner, have 1 1/2 cups of whole wheat pasta with 4 oz. of chicken breast roasted with herbs. Consume a cup of mixed, steamed vegetables, a large green salad dressed with 1 tbsp. olive-oil based dressing and a whole grain roll alongside for about 720 calories. Other meals containing between 700 and 850 calories include 4 oz. of baked salmon with 2 cups of quinoa and sauteed spinach for about 750 calories, or 1 1/2 cups of cous cous mixed with 1 cup roasted vegetables, 1 cup roasted sweet potato and a large whole wheat pita bread for 730 calories.
Training Food
During your run, you should consume plenty of water. If your run lasts longer than 1 hour, or is very intense, 16 to 32 oz. of a sports drink with electrolytes may be necessary. You may also need fuel during your run if it is longer than 10 miles. Sports gels or chews offer are easily digested and formulated for runners. After your run, have 10 oz. of low-fat chocolate milk, or a specially formulated post-exercise recovery drink that offers carbohydrates and a small amount of protein. Your total training food intake, including post-workout snacks, should be between 300 and 550 calories -- depending on the intensity and duration of your workout.
Snacks and Dessert
An afternoon snack can help you consume the remainder of the calories you need to make up a 3,000-calorie diet. This snack should contain between 250 and 500 calories, depending on your calorie intake during previous meals and training. Two fig bars or a low-sugar oat-bran muffin alongside a small apple, peach or kiwi are high-carbohydrate options for about 250 calories. Higher calorie snacks include 10 woven wheat crackers with 1/2 cup of hummus and 24 baby carrots for 330 calories, 1/2 cup of granola with 1 cup nonfat yogurt and 2 tbsp. of raisins for 390 calories or a multigrain bagel topped with 2 tbsp. peanut butter and 1/2 of a banana for 500 calories.
References
- Hal Higdon: Runner's Diet
- "Food for Fitness;" Chris Carmichael; 2004
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