Running puts physical demands on the body that call for nutrition requirements beyond those of sedentary people. Training for running events burns a high amount of calories, so it is important to keep your body fueled with foods that can be converted into energy. A nutritious diet for runners can also help keep your muscles strong and injury-free, as well as aid with vital body functions.
Basic Nutrition
Your body burns energy from three main food sources: carbohydrates, protein and fats. Carbohydrates are converted to energy the fastest, making them an important staple in a runner's diet. You should include foods from all of the food groups listed in the United States Department of Agriculture's Food Guide Pyramid in your eating plan. The food groups are: grains, vegetables, meat and beans, fruit and milk. Foods in the grain group are rich in carbs, and the meat and beans group offers protein.
Carbohydrates
The Cool Running website suggests that runners eat about 60 percent of their calories from carbohydrates, 25 percent from fat and 15 percent from protein. The percentages may work best in slightly different proportions from person to person, depending on your body and training program. Long-distance runners such as marathoners, for instance, should consume especially high amounts of carbohydrates because long runs burn so many calories. Carbohydrates come in simple form, as sugars, which give short bursts of energy, and complex form, which offer longer lasting fuel.
Grains
Foods in the grain group are rich in complex carbohydrates, an excellent source of energy for runners. The USDA Food Guide Pyramid recommends eating whole grains instead of refined grains for a healthy diet. Whole grains --- including brown rice, whole-wheat bread, whole-wheat tortillas and oatmeal --- contain more vitamins and minerals than refined grains. Refined grains --- such as white rice, white bread and flour tortillas --- lose nutrients when they are milled and are therefore less valuable to your body.
Protein
Protein offers runners another source of energy, as well as helps build and repair muscles, increasing your speed and preventing injuries. Runners need slightly more protein then sedentary people, as their bodies burn more energy. Cool Running recommends that runners eating about half a gram of protein daily per pound of body weight. Healthy sources of protein include nuts, beans, lentils, lean meats, lean poultry, fish, tofu, broccoli, kale and low-fat milk and cheeses.
Fat
Fat can benefit runners, as it offers a source of energy and transports the vitamins A, D, E and K throughout the body. Fats come in different forms, some of them considered "good" and some "bad." Unhealthy fats raise cholesterol and can clog arteries, triggering heart problems. Strive to limit "bad" fats in your diet, including saturated fats and trans fats. Saturated fats are in red meat and high-fat dairy products. Trans fats are in fried fast foods and some prepackaged snacks and desserts.
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