When planning to run a race, you need a large store of energy ready for maximum endurance. Eating the right balance of foods as a runner, both while training and just before an event, helps delay fatigue, lets you push your body harder, reduces your risk of injury and helps your body recover sooner, reports the American Dietetic Association.
Calories
Every runner has different calorie needs depending on factors including age, body composition, exercise regimen, daily activity level and gender. As described by the American Dietetic Association, a smaller athlete who only trains lightly may only need 1,600 or fewer calories daily, whereas a larger athlete or an athlete who trains for running at a high intensity could require more than 5,000 calories a day. Your calorie needs also change depending on your training phase. Therefore, it's best to consult a registered dietitian to determine your ideal caloric intake.
Carbohydrates
All athletes need a minimum of about 250 g of carbohydrates per day – as much as 50 to 60 percent of your calories – but your needs as a runner may be different depending on your exercise intensity, notes the Iowa State University Extension's Sport Nutrition website. The American Dietetic Association recommends consuming about 2.3 to 3.2 g of carbohydrates per pound of weight for light to moderate exercise; 3.2 to 4.5 g of carbohydrates per pound for heavy and high intensity runs; and at least 4.5 to 5.5 g of carbohydrates per pound for high-intensity racing.
Carbohydrate Loading
If you’re a marathon runner or you run in a triathlon, you may need to occasionally boost your carbohydrate intake to 70 percent of your calories for a few days before a race. Exercising intensely for over 90 minutes causes muscles to run out of carbohydrate fuel called glycogen, which may lead to fatigue while competing, says MayoClinic.com. However, loading up on carbohydrates and reducing your activity level three or four days before a race helps you store up much-needed energy to persevere through an endurance event.
Fats
Carbohydrates are your main source of fuel, but fats are a secondary source of energy for a runner, and should be about 20 to 30 percent of your calories. However eating too much fat may elevate your chance of health issues such as heart disease and certain cancers, notes the American Academy of Orthopaedic Surgeons. In addition, too much fat in your diet usually means you’re not getting the right level of carbohydrates to support a serious running lifestyle. Emphasize healthy unsaturated fats from fish, walnuts and vegetable products such as canola oil over saturated fats from meat and dairy products.
Proteins
Protein is another source of energy, but your body doesn’t store extra protein it doesn’t burn -- if you eat too much protein it converts into fat. A physically active person needs more protein compared to someone sedentary. Generally, you should aim for about 12 to 15 percent of your calories from protein, notes the American Academy of Orthopaedic Surgeons. However, your running style and the duration of your running activities determines how much protein you need. For instance, you need more protein if you run long races, or if you supplement running with strength-building exercises. The American Dietetic Association recommends 0.55 to 0.8 g of protein per pound of body weight for light to moderate running, and 0.7 to 0.9 g of protein per pound for heavy and highly intense running,
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