The number of miles you run as a cross-country runner or as a long-distance track athlete depends on your goals, athletic level and motivation, but it could average anywhere between 15 and 60 miles a week, with collegiate cross-country runners or those training for the longest track event, 10,000 m, achieving up to 100 miles a week. This type of intense cardio exercise requires a specialized diet plan to help you maintain the best possible performance.
Nutrient Breakdown
Generally speaking, a runner performs best on a diet that is approximately 55 percent carbohydrates, 25 percent protein and 30 percent fat, according to the website of Hal Higdon, author of "Marathon: The Ultimate Training Guide." However, this breakdown might not work for everyone. If you find you are not performing well when running, increase your carbohydrate intake. Avoid low-carb diet, such as the Atkins Diet, which will fail to provide enough energy for your training.
Importance of Carbohydrates
Carbohydrates are important for runners because they are stored in your muscles as glycogen, your body’s main fuel for long-distance running. If you cut back on carbs, you will hit a wall much more quickly and won’t be able to reach your mileage goals. However, the type of carbohydrates you eat is just as important as the amount. Choose complex carbohydrates, which your body absorbs slowly, giving you a steady supply of energy. Complex carbs include whole-grains breads and pasta, vegetables, and brown rice. Avoid simple carbs such as candy, soda and white bread products. The one exception is natural sources of simple carbs like fruit and fruit juices, which have a place in moderation.
Protein in Moderation
Protein is important to build and repair your muscles. Cross-country runners need a bit more than the average person because some protein is burned off when going on runs. The recommended daily amount of protein for an average person is approximately 0.8 g of protein per kilogram of body mass. However, a cross-country runner should eat one and a half to two times that amount in the form of lean protein, such as fish, poultry, beans, eggs and low-fat dairy.
Decrease Fat Intake
Fat is a necessary part of a runner’s diet, but it should only account for approximately 25 to 30 percent of your caloric consumption. Focus on consuming monounsaturated fats such as olive oil and avocados, while avoiding saturated fat that’s in whole milk, vegetable oils and red meat.
Bars and Supplements
Energy bars are convenient when going on a long run, but they can be high in calories and sugar. Look for a bar that has a mix of dried fruit, whole grains and soluble fiber with at least 40 g of carbohydrates. Protein should come in the form of whey or soy and the bar should contain at least 7 to 10 g, which can repair any micro-injuries you might incur, as well as help build muscle.
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