Optimum Nutrition and Diet for Runners

While diet is an important part of everyone’s daily fitness, it’s especially important for athletes. A diet for runners, in particular, should include a careful balance of essential components in order to help runners achieve maximum fitness and performance. The major components that should make up a diet for runners include carbohydrates, proteins, and fats, and it is important that runners receive the right amount of each component every day. In addition, supplements for runners can help achieve just the right balance of nutrients in a diet.

Carbohydrates

Carbohydrates make up the main portion of an athlete’s fuel and should ideally comprise 60 percent of a diet for runners. Although carbohydrates can be found in many foods, runners should focus on consuming foods with a low glycemic index –that is, foods containing complex carbohydrates that burn more slowly and evenly over a period of time. Whole grain foods and many fruits and vegetables contain these types of carbohydrates and provide fuel for long workouts. Foods with a high glycemic index, such as white bread, rice, potatoes, and other highly processed foods should be consumed minimally, but can be helpful for a quick recovery after a workout.

Fats

Fats should comprise another 25 percent of a diet for runners. Indeed, fat is the primary fuel for low to moderate intensity workouts. Although fats can be found in cheese, meat, eggs, and other dairy products, athletes should limit their consumption of saturated fats and try to consume as many fats as possible from oils, nuts, seeds, and fruits like the avocado. In addition, fat supplements for runners include fatty acid supplements, which can provide excellent lubrication for the joints and keep joints from wearing down as quickly

Proteins

Proteins make the final major component of a diet for runners, and runners should attempt to include protein in about 15 percent of their diet. Protein can be found in all meats, as well as in nuts, legumes, and even in many vegetables, particularly leafy green vegetables. As protein is essential for muscle building and repair, protein supplements for runners can aid a well-rounded diet in repairing muscle fibers so that runners can recover more quickly and train more frequently.

In addition to these major dietary components, other supplements for runners can include a general multi-vitamin, which can ensure that runners are receiving an adequate balance of vitamins in their daily diets, and glutamine, which aids in strengthening the skeletal muscles and boosting the immune system. Supplements for runners can also include antioxidant supplements and joint protection supplements.

In sum, runners need to be acutely aware of their diet while training for long-distance races, and should be sure their diet consists of a careful balance of carbohydrates, fats, and proteins, in addition to supplements for runners to increase and enhance overall fitness. By taking a little extra time to plan a well-rounded diet, runners will find themselves stronger, fitter, and faster.