You can put in hours of training for your next race, but without proper nutrition you may not perform at your best. Think beyond carb-loading and strive to consume a balance of protein, carbohydrates and fats that will maximize your performance and health. The type of food you choose is also important – some foods bring a multitude of benefits with their calories, while others simply pollute your body and have the potential to increase your risk of disease. A sample runner’s diet can help you determine if you are fueling your body properly for what you ask it to do.
Calories
The average person training for a half marathon and running about 25 miles per week needs at least 2,500 calories per day to maintain weight. You might need slightly more, depending on size, miles per week and activity performed in addition to running. Eating too few calories can leave you feeling lethargic on your runs and may lead to unwanted weight loss, often in the form of lean muscle mass as your body strives to find fuel from whatever sources are available.
Macronutrients
Carbohydrates are the primary fuel for runners. Your body breaks carbohydrates down into glucose that is stored in the muscles as glycogen. The Institute of Medicine recommends the average person consume between 45 and 65 percent of daily calories from carbohydrates – a runner should aim for the high end of this range and may even consume up to 70 percent during intense training. While carbs are important, you should not neglect protein that can help with muscle repair and retention. The International Society of Sports Nutrition recommends athletes consume 1.4 to 2 grams of protein per kg of body weight per day. Endurance athletes, such as runners, should aim for the lower end of this range. Fat is another source of energy needed by runners. Fat is also a component of cell membranes, assists in the production of hormones and helps with the absorption of certain vitamins.
Timing and Hydration
A runner should not skip meals – this is only skipping an opportunity to fuel. For runs lasting longer than 90 minutes, plan to fuel during your run as well as during meals. Gels, sports drinks, chews, bars and natural foods, such as raisins or even peanut butter and jelly sandwiches, are options for workout snacks. A diet for a runner also includes plenty of water. Being adequately hydrated is essential to optimal performance.
Foods to Choose
Choosing quality foods that provide vitamins and minerals along with macronutrients promotes good health and energy. For carbohydrates, choose primarily whole grains, starchy vegetables and fruits. You might need sugar-based carbohydrates right before or during exercise for quick energy. Protein sources such as lean beef, beans, soy, fish and chicken offer little saturated fat while providing amino acids to support muscle function. Unsaturated fats, found in fatty fish, avocados, nut butter and plant oils, do not negatively affect your cholesterol levels.
Sample Plan
A sample daily diet for a 165-pound runner training five to eight hours per week contains 3,200 calories with 63 percent carbohydrates, 14 percent protein and 23 percent fat. Begin with two packages of instant oatmeal, one cup of blueberries and one cup of soy milk. For a morning snack, enjoy a banana with 1 tbsp. of peanut butter and 12 ounces of orange juice. For lunch, have hummus in a whole-wheat pita with vegetables and feta cheese. Have a handful of pretzels and fruit salad on the side. For your afternoon run, have 16 ounces of a sports drink with water and an energy gel – if you run longer than 90 minutes. At dinner, bake a chicken breast and have it with brown rice, broccoli and a green salad topped with low-fat dressing.
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