Nutrition for runners is not the same as a nutrition plan for other types of exercise regimens. The reason for this is that running is largely an endurance sport, meaning lots of energy is required over the course of each running session. Loss of fluids through sweat is another factor that will greatly influence the type of diet plan a runner should follow.

In order to keep energy up, especially for long distance runners, carbohydrates are key. Ideally an athletic diet for runners would have around 60% of calories coming from carbohydrates. The carbs are turned by the body into glucose which can be immediately burned as energy to keep stamina up. The closer you get to the optimum percentage of carbs, the more efficient your body will be at this conversion process. This will in turn allow for better results from your running.

Carbohydrates in a plan for nutrition for runners should include pasta, rice, potatoes, breads, fruit and starchy vegetables. The pasta, rice and breads should all be whole grain as much as possible to get the best nutrient content, since highly processed white versions of these generally have less nutritional content.

Protein is another staple of any athletic diet. Ideally, runners should try to get around 15-20% of their calories from proteins. These proteins can come from many sources such as lean meat, fish, poultry, legumes and whole grains. All meats and poultry should be skinless to reduce on fat and cooked with as little oil or butter as possible to also reduce fat.

Though a healthy diet does have some fat in it, you should try to get that fat from heart-healthy sources like salmon, sardines and nuts. Strive to keep the total calories from fat at under 20%, which will help keep cholesterol and saturated fat levels in check. If you don't keep these in check it can lead to heart and circulation problems later on.

Though sodium is considered to be a big no-no in dieting circles, it is actually a necessity for runners, who tend to lose lots of salt through sweat. Salting food in moderation should be enough sodium, but if you find yourself craving salt add a little more. Sports drinks that have electrolytes will also have sodium in them, so you can try drinking one of those as well. Just look out for the sugar content in these, as it can wreak havoc on your overall diet if it is high.

Vitamins and minerals help support an athletic diet and lifestyle. Be sure to get plenty of calcium to help keep bone density and strength up. This also reduces the chance of stress fractures that can occur in runners. Iron helps keep energy levels up while Vitamins A, C and E all have antioxidant properties that help neutralize free radicals that gather in the body. Try to get these from food, but if you can't a supplement works well, too.

Finally, hydration is key. Drink plenty of water. Though 8-10 glasses per day are recommended, runners may need more, especially in the hotter months. A proper diet mixed with hydration will help you lose or maintain weight while improving your performance as a runner.