Eating properly is necessary for runners' to fuel their bodies and improve run recovery from their long and short runs. Every runner should stock his or her diet with these basic nutrients.

An ideal diet for runners should be high in carbohydrates. However, not all carbohydrates are created equal; some will help runners achieve optimum health while others can be a detriment to runners’ energy. Three to four servings of fruit are necessary in every diet for runners. Fruits such as blueberries and raspberries are easy to digest while also being high in antioxidants. Low-starch vegetables, such as carrots and broccoli, should also be staples in every runner’s diet because of the high fiber content. Complex carbohydrates, such as whole grain pasta and brown rice, will give runners greater endurance.

About fifty percent of a runners diet should be carbohydrates, but another twenty-five percent should be protein. Protein allows runner to maintain optimum health because it allows runners to stay full longer and is necessary in order to build muscle. Runners should stick with lean proteins, such as skinless chicken breast or whitefish. High-fat proteins, such as fatty red meats, should be avoided altogether because the high amount of saturated fat could cause runners to gain weight, thus hurting their running ability. Dairy proteins, such as fat free cottage cheese or fat free Greek yogurt, are a great breakfast food because of their high levels of protein and calcium, which helps keep bones healthy.

Fat is necessary to maintain one’s metabolism and muscle mass. Healthy fats, such as olive oil or omega-3 fats, will help runners stay full throughout their run. They can easily be worked into a healthy runner’s diet, for instance, runners can make egg white omelets or grilled chicken with one teaspoon of olive oil. Healthy fats shouldn't be over-consumed, because they are high in calories. Fats should make up about twenty-five percent of a runner’s daily calories.

 

Following these guidelines will lead to a long and healthy running lifestyle.