Runners and other endurance athletes have very high energy needs as they push their bodies harder and for longer than most athletes. Runners need carbohydrates, protein and fat, plus water, to get the vitamins and minerals the body demands for fuel. Following an adequate diet with enough calories can help runners delay fatigue, help them train longer and more intensely and even improve their concentration. An adequate diet can also help with recovery and healing after long runs and improve overall strength. An energy-deficient diet, meanwhile, can put runners at an increased risk of injuries, heat cramps or stomach ache. Discuss your running regimen and diet with your doctor, who can provide professional advice specific to your situation.
Energy Needs
Runners have very high energy needs. However, each athlete is different; your energy needs will depend on your age, gender, body type, amount of training and other daily activities. For example, if you are of small build and do light training, the American Dietetic Association would recommend that you eat around 1,600 calories per day. If you are a runner with a heavier body composition who participates in extremely intensive training, you might need as many as 5,000 calories per day. In general, however, your body will burn about 100 calories for each mile you run. So to determine what your specific caloric requirement is, take into account how many miles you run that day, plus the usual amount of calories you eat for your day-to-day activities.
Carbohydrate Needs
Carbohydrates, at 4 calories per gram, are easily digested and metabolized by your body. As a runner, they should be your largest source of energy. A diet high in carbohydrates can help you delay fatigue or prevent injuries while running long distances. The ADA recommends that you eat from 2 to 3 g of carbohydrates per pound of body weight if you are doing light-to-moderate training or short runs; 3 to 4.5 g per pound of body weight if you are participating in heavy training or long runs; and 4.5 to 6 g if you are participating in extreme amounts of physical activity, such as full marathons or triathlons. Good sources of carbohydrates include most whole grains, like whole-grain bread or rice, fruits and vegetables, particularly starchy vegetables like potatoes, peas, corn and parsnips.
Fat Needs
With 9 calories per gram, fat is big source of calories for runners. However, not all fats are healthy or easily digestible. Take advantage of healthy fats, such as monounsaturated or polyunsaturated varieties, and avoid unhealthy fats like saturated or trans fats. Healthy fats are a great source of vitamins and minerals. Sources of healthy fats include avocados, nuts, peanuts and most vegetable oils. Some sources of fats, such as fish, are also rich in calcium and protein, which can help you keep healthy and improve your performance.
Protein Needs
Protein is very important if you are a runner. It can help you repair muscles after long runs and also plays an important part in fluid balance and the immune system. The ADA recommends that you consume between 0.5 and 0.8 g of protein per pound of body weight if you are training lightly to moderately or relatively short runs; or 0.7 to 0.9 grams per pound of body weight if you are participating in heavy exercise or longer runs. Choose lean sources of protein, such as skinless poultry, fish or tofu. If you prefer red meat, choose leaner cuts or try to remove the visible fat before eating it, as it is saturated fat.
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