Athletes such as runners require a healthy diet plan to fuel increased energy demands from their sport. There is no such thing as one specific best runner's diet as dietary needs will vary depending on the runner's age, height, weight, gender and activity levels including the duration and intensity of workouts. However, in general, a well-balanced diet plan that consists of complex carbs, lean proteins and healthy fats should be consumed. Consult with a health professional to determine a healthy plan that suits your individual needs.
Complex Carbohydrates
Carbohydrates provide the main source of energy to the body and brain. Inadequate carbohydrate intake can lead to negative side-effects and health risks including lethargy, fatigue, weakness, nausea and fainting. Runners in particular require adequate carb intake to refuel depleted glycogen stores in the body after prolonged and intense workouts. Not all carbs are created equal, however, and complex carbs such as whole-grains, fruits and vegetables should be selected over simple, processed carbs that have added sugars and little dietary fiber. Include carbs in your daily meal plan by eating oatmeal for breakfast, adding a whole-grain roll with lunch, snacking on apples and carrots and serving brown rice and baked squash with dinner.
Lean Proteins
Runners should consume protein with most meals and snacks. Protein is an essential nutrient needed in the diet for the growth, development and maintenance of muscle mass and tissues. Inadequate protein intake can cause muscle wasting, which decreases athletic performance, for example an inability to sprint or run faster and longer distances due to decreased strength and fatigue. Eating protein-rich foods following a workout is beneficial since it helps repair torn muscle fibers and decreasing the risk of injury. Include lean sources of protein in your diet such as chicken, turkey, lean beef, fish and eggs. Suitable vegetarian and vegan options include beans, lentils, nuts and seeds.
Healthy Fats
A runner's diet should be low to moderate in fat intake and will vary depending on individual needs. Contrary to common belief, not all fats are bad for you and cause excessive weight gain. Rather, your diet needs healthy fats for normal body functions, hormonal development and vitamin absorption. Unhealthy fats, including saturated and trans-fats, found in butter, cream, pastries and fried foods should be avoided as they increase the risks of weight gain, heart disease and stroke. Include healthy fats in your diet by snacking on a serving of nuts and seeds, drizzling 1 tbsp. of olive oil over a salad or roasted vegetables or eating a serving of fatty fish such as salmon or herring with lunch or dinner. Runners should avoid eating too many fatty foods, especially close to a workout, as they slow down digestion and divert blood to the stomach instead of working muscles. This could lead to stomach cramping and poor athletic performance.
Fluids
Runners require adequate daily fluid intake to replace fluids lost through sweating during workouts as well as urination. Poor fluid intake can lead to dehydration which leads to fatigue, weakness, difficulty concentrating, dizziness and nausea. This decreases the ability to run a long or hard workout and subsequent training workouts. Aim for a minimum of 8 to 10 oz. of water daily and add more according to your workout demands. Fruits, vegetables, herbal teas and clear broths also contribute to water intake. According to Dr. Madelyn Fernstrom, a contributor to MSN's Today Health, sports drinks are not necessary if you are exercising for a short period of time or a low-intensity. Endurance runners who run for greater than six miles or an hour may select a sports drink to replace lost electrolytes. However, drinks excessively high in sugar and salt should be avoided. Consider diluting a sports drink with water to decrease sugar contents.
References
- Today Health: Runner's Diet: Food As Fuel; Madelyn Fernstrom, Ph.D., CNS
- "Nancy Clark's Sports Nutrition Guidebook, 2nd Edition"; Nancy Clark, M.S., R.D., 1996
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