The Runner’s Diet

The Runner’s Diet

Diet.  That four letter word that often leads seemingly intelligent  people to do things to our body that we know is not healthy for us. Some of us diet at an attempt to cleanse our bodies of impurities and others may diet to lose weight fast. Whatever the reason, many of us have tried one fad or another.  Maybe it was the  Cabbage Soup Diet or the Master Cleanse,  where you drink lemon juice, cayenne pepper, and maple syrup only.

When it comes to running, the old saying  “you are what you eat” goes a long way.  A runner that has not properly fueled her body will not perform well.  She may run out of energy during her run or may run slower on a day when she did not eat enough.   If you imagine your runner’s body like a car, a car with no gas or the wrong type of oil will not perform at its max.

So what does a runner’s diet look like?

Here are some quick guidelines when it comes to a proper diet while running.  I’ve linked to my sources for these guidelines and I recommend you check them out.  They are all very informational and helpful.

• Make sure to consumes enough calories per day.  Livestrong.com recommends this formula to determine how many calories a female athlete should consume per day.
• Be selective with your calories.  Most of your calories should come from complex  carbohydrates (rice, pastas, grains, and breads).  Carbohydrates are essential because they are stored in the muscle as glycogen which provides you energy boosts during your run. If you do not eat enough carbs and that golden fuel runs out, you will run slower or not complete your distance.
• Eat plenty of fresh fruits and vegetables with their skins on.  Skins provide essential nutrients you do not want to miss out on.
• Eat lean proteins.  Surprisingly, too much protein can be a bad thing for athletes; limit protein intake to about 10-15 percent of caloric intake per day.  Aim for fish or lean meats.  Avoid or limit red meats.
• Last but not least, plenty of water is important.  For a female runner, the average water intake  in fluid ounces is body weight x .31.
• Don’t forget your post run snack to replenish calories.  My favorite post run snack includes yogurt, granola, and fresh berries.  Check out this list for 21 great post run snacks.

Want to read more about a proper runner’s diet?  Check out these excellent articles below:

A Sensible Diet 

The Importance of Carbohydrates

The Best Foods for Female Runners