There is no special or unique diet for running, explains the Cool Running website. A good diet for runners is a healthy diet that is good for everyone. A healthy diet is one that is high in energy-rich carbohydrates, low in fat and sufficient in body-building protein. Typically most of your calories should come from complex carbohydrates, though each person's body is different and always follow your doctor's or nutritionist's recommendations for calorie intake.
Exercise Motivation
Whether you are running in the morning, afternoon or evening you need motivation and energy, which come from your diet. According to the American Council on Exercise, eating smaller and more frequent meals throughout the day helps to boost your energy level. If you are running in the morning, eat a light breakfast that includes whole grains, fruit or some type of fruit juice. Drink plenty of water to stay hydrated throughout the day for a later run and limit your caffeine intake. Caffeine decreases the amount of sugar in your blood and can lead to dehydration, both of which leave you feeling depleted of energy.
Carbohydrates
When you run you need plenty of carbohydrates, which breaks down into glucose immediately used or stored as glycogen in your muscles. Carbohydrates can be simple or complex. Slow absorbing complex carbohydrates are found in cereal, vegetables, bread and pasta and should make up most of your diet, according to the Cool Running website. Simple carbohydrates are basically sugar and are only good for a short energy burst. Some natural sources of carbohydrates like vitamin containing fruits are okay but junk food -- candy, chips -- should be limited because they do nothing to help with your physique or running regimen.
Fat
It's common knowledge that too much fat is unhealthy, though it's not all bad. Fat provides some energy and should make up 20 to 25 percent of your daily caloric intake, according to the Cool Running website. Try to stay away from saturated fats and lean more toward the unsaturated and monounsaturated fats, like those in peanut and olive oils. As with exercising and running, consuming unsaturated fats may lower your cholesterol.
Protein
Protein does help build and repair muscle, but intake should be lower than carbohydrates and fats because your body doesn't need that much to function. The Cool Runner website indicates that the average intake should be 10 to 15 percent of your total daily calories. When you run, you burn off some extra protein so you may need more than non-runners. Consider eating half a gram of protein daily for each pound of your body weight. Sources of protein include lean meat, fish, poultry, egg whites, beans, nuts, whole grains and low-fat milk and cheese.
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