Jogging and Diets

People jog to attain any number of goals. The cardiovascular activity can be part of an overall fitness regimen to increase endurance or to maintain or lose weight. Some joggers also might have a goal of completing a race distance such as a 10k or a marathon. Whatever a runner’s reason for jogging, a diet of high-energy foods can help maximize performance. Jogging burns a lot of calories, so the body requires fuel to perform the exercise. Joggers also should eat other nutritious foods to aid in recovery and repair of muscles between runs.

Calories Burned

Jogging can burn anywhere from 584 calories an hour for a 160-lb. person to nearly 900 calories for a 200-lb. runner, according to MayoClinic.com. To fuel these runs, exercisers need to consider their diets and eat with a strategy that includes meals and snacks before, during and between jogging outings.

Foods

The best high-energy food sources are whole grain carbohydrates such as wheat breads, cereals and pastas. To maintain strength and aid recovery between workouts, exercisers can eat proteins such as eggs, chicken or lean cuts of beef. Blueberries, strawberries, almonds and fish contain antioxidants to strengthen the immune system, which can be placed under stress during long jogs. Green, leafy vegetables such as spinach, kale and broccoli pack needed vitamins.

Meals on Running Days

Runners should prepare for runs of eight miles or longer by planning to consume complex carbohydrates such as whole grains and legumes no earlier than 30 minutes before their workout or race. Other carbs such as juice and skim milk or fruit such as a banana can help prepare you for the run without making you too full. During a long run, carry a sports drink, especially during high temperatures. Post-run smoothies with blended fruits, yogurt and nuts, or a peanut butter sandwich on wheat bread help replenishment and recovery.

Between Jogging Workouts

Exercisers should think of their off days as recovery periods, where the diet remains important as preparation for the next jogging outing. Fruits and vegetables provide vitamins and antioxidants, proteins aid muscle repair, complex carbohydrates help the body build up energy stores for the next workout, and nuts, seeds, olive oil and avocados can provide healthy fats that also give energy and facilitate vitamin absorption.