1. Count Those Calories
While many people assume that they can eat as much as they want because they are a runner, this is actually far from the truth. Depending on the person, the average runner will burn about 100 calories per mile run. Therefore, if you run about three miles per day, you will burn an additional 300 calories, or the number of calories in two chocolate chip cookies and a glass of skim milk. It is important to fuel your runs with adequate nutrition, but don't assume that you can go overboard just because you run.
2. Break it Down
Runners need a well-balanced nutrition plan in order to enhance their performance. The optimal nutrient breakdown for runner is about 60 to 70 percent carbohydrate, 15 to 20 percent protein and 20 to 30 percent fat. An easy way to make sure that you are properly fueling your workouts is to divide up your plate and make good choices. About one half of your plate should consist of vegetables or fruit; one quarter lean protein, such as chicken, fish or beans and one quarter complex carbohydrates, such as brown rice or whole wheat pasta. Some people find that using a smaller plate, such as a salad plate helps them to control their portions better than large dinner plates.
3. Drink up
One of the most important parts of the runner's diet is the amount of fluid that they drink. Runners should consume at least half of their body weight per day in fluid ounces--even more if they are going for a long run or the conditions are hot and humid. Water is the best choice for achieving optimal hydration, but other choices such as low-calorie sports drink, sparkling water mixed with juice or iced tea are also fine. However, if runners are going to drink their calories they need to modify the amount of food that they are taking in to maintain caloric balance.
4. Refuel
One of the most overlooked parts of the runner's diet is what should be consumed after a workout. While many may not feel hungry directly after a workout, this is actually the most important time to replenish what was lost during exercise. A good post workout snack is any well-balanced combination of food, such as a banana with some peanut butter, an energy bar or a cup of yogurt and piece of fruit.
5. Eat Early and Often
Research repeatedly demonstrates that people who eat breakfast and snack often are far less likely to overeat during the rest of their day. This is important for runners because they are less likely to experience crashes in blood sugar during their workouts if they eat a well-balanced diet at regularly spaced intervals.
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