Running burns more calories than almost any other aerobic exercise, and runners require certain foods to replace calories and fuel them on their runs. A runner's diet should center on carbohydrates, which are burned for energy while running. To achieve optimal performance, runners should consume enough carbohydrates and nutrients while maintaining a low-fat diet.
Features
Runners burn an average of 100 calories per mile, which can add up to some serious calories for distance runners. After digestion, the body turns carbs into glucose, or simple sugar, which is used for immediate energy while running. When the body is depleted of carbohydrates, usually after about an hour of running, it resorts to burning fat, which is converted into energy more slowly. Carbohydrates are the most important food for fueling the body during runs.
Identification
Carbohydrates occur in different forms, and the healthiest carbs for runners include whole grains, beans, vegetables and fruits, as they are low in fat, contain natural sugars and are rich in vitamins and minerals. Whole grains, such as oatmeal, brown rice and whole wheat bread, have more nutrients and fiber than refined grains, such as white bread and white rice. Fiber helps lower cholesterol and keeps waste pumping out of the body.
Misconceptions
Carbohydrates have gotten a bad reputation due to fad diets that call for large amounts of protein and fat and little to no carbs. According to the Harvard School of Public Health, everyone needs carbohydrates for energy, as carbs supply simple sugars that keep the body going. In addition, runners need more carbohydrates than sedentary people because they exert a lot of energy to run. Diets that are high in fat and protein can cause heart problems and sluggishness, impeding running performance.
Considerations
As with the general population, runners should eat a diet that is low in fat and has a balance of carbohydrates and protein. Cool Running, an online source for runners, recommends that runners consume about 60 percent of their calories from carbohydrates, 25 percent from fat and 15 percent from protein. For fat and protein, runners can eat beans, lean meat, nuts and low-fat dairy products. Runners should also stock up on fresh food, including fruits and vegetables, to get essential nutrients for performing.
Essential Nutrients
Fresh foods and a diet high in carbohydrates helps runners access enough energy to perform at their best. In addition to carbs, nutrients such as potassium, found in bananas, helps runners stay hydrated and aids in muscle recovery after workouts. Another essential nutrient is iron, which many runners do not get enough of, as it's lost through sweat. Iron helps carry oxygen from the lungs to the working muscles. Iron-rich, healthy foods include lean beef, broccoli, green peas, black beans and garbanzo beans.
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