Runner’s Diet

Ensure that your meals focus on these fundamental elements to enhance your physical health and aid in achieving your fitness objectives.

• Fruit and vegetables for vitamins, minerals and antioxidants
• Lean protein such as fish, poultry, beans, lentils and tofu
• Healthy fats such as olive oil, avocado and nuts
• Healthy carbohydrates such as rice, whole grain breads/pastas and oatmeal

According to Eidel, while it can vary for each person, those who incorporate running or jogging in their fitness routine should ideally consume 60% to 70% of their calories from carbohydrates. In addition, they should allocate 15% to 20% of their remaining calories to lean protein and healthy fats.

Don’t skimp on carbohydrates

While low carbohydrate diets are a common choice amongst those aiming to lose weight, they are not suitable for distance runners that heavily rely on carbohydrates to maintain endurance.

According to Eidel, it is not advisable to combine running with a ketogenic diet or any other very low carbohydrate diets. Eidel suggests that unless individuals have received medical approval and are under supervision during ketosis, they should refrain from adopting the keto diet.

People who are training as distance runners require a higher intake of carbohydrates compared to those who are not. Insufficient consumption of carbs can have negative effects on the body and impact post-run recovery.

There is a reason for this: Running utilizes both glucose in the bloodstream and the glycogen stored in your liver and muscles. Glucose is the type of sugar that circulates in the blood, while glycogen serves as the main source of fuel for endurance exercise, as described by Eidel.

Consuming an ample amount of carbohydrates is crucial to ensure that these energy reserves are well-prepared to sustain your training. Insufficient levels of these reserves increase the likelihood of runners depleting their energy and experiencing fatigue or hitting an obstacle while undergoing training.

Foods to avoid on a runner’s diet

The following foods should be limited or avoided on a runner’s diet:

• Fast Food: Burgers, anything fried, French fries, breakfast sandwiches with sausage, donuts, chicken nuggets, fast food Chinese, milkshakes, fast food tacos, onion rings, etc.

• Unhealthy fats: Lard, shortening, bacon fat, cream, margarine, trans fats, hydrogenated fats and oils (palm kernel oil, soybean oil, cottonseed oil, etc.), half and half, butter in excess, etc.

• Processed meats: Deli meats, sausages, bologna, hot dogs, salami, pepperoni, etc. 

• Fatty meats: Veal, bacon, sausage, lamb, etc.

• Sugary foods: Jams, jellies, canned fruit in syrup, processed condiments and sauces, jello, pudding, artificial popsicles, fruit snacks, frosting, etc.

• Sweetened beverages: Sugar-sweetened tea and juice, soda, packaged chocolate milk, blended coffee drinks, frappes, etc.

• Refined grains: Croissants, bread crumbs, cereal bars, biscuits, white bread, white pasta, white bagels, muffins, packaged pizza dough and pie crust, toaster pastries, sugary cereals, etc.

• Snack foods: Packaged chips, pre-made popcorn, breaded snacks, pork rinds, combos, Jiffy pop, tater tots, packaged cookies, toaster pastries, artificial cheese dip, etc.

• Candy

• Processed sweets: Danishes, cookies, ice cream, brownies, pies, doughnuts, snack cakes, etc.

• Highly-processed protein powders, unless organic and natural

• Frozen Dinners: Unless otherwise natural and healthy, frozen pizza, frozen entrees, frozen prepared lasagna, frozen Chinese foods dishes, frozen pot pies, etc.

• Sauces and Condiments: Mayo, creamy salad dressings, any salad dressing with hydrogenated oils, gravy, sweetened jellies and jams, chocolate syrup, artificial pancake syrup, etc.

• Artificial sweeteners and sugar alcohols

• Alcohol in excess

Running Diet — vitamins and minerals

According to Eidel, many individuals who begin a running routine with the aim to lose weight or improve their physical fitness are often unaware of the necessity to modify their diet. This is because running affects both the body and the nutritional requirements.

She emphasizes that women runners, in particular, have a tendency to excessively engage in running without consuming sufficient food, which can adversely impact their health if they fail to adequately replace the vitamins and minerals lost in their diet.

Calcium and vitamin D are crucial for maintaining bone health and preventing a decrease in bone mineral density and the occurrence of stress fractures, especially among women.

To boost your vitamin D intake, incorporate these foods into your meals.

• Vitamin D-fortified dairy and almond, soy or rice based beverages
• Eggs
• Cereal fortified with vitamin D
• Tuna
• Salmon

To increase your calcium intake, consider:

• Yogurt and cheese
• Tofu
• Edamame
• Almonds
• Canned fish with bones (such as sardines)

The running performance of women can be impacted by iron deficiency.

According to Eidel, individuals who experience menstruation are more susceptible to iron deficiency. Failure to replenish iron through the diet can result in a decline in hemoglobin and the onset of anemia. Hemoglobin is responsible for transporting oxygen to various parts of the body, including the muscles. Consequently, if there is a shortage of hemoglobin, the muscles may be impacted by a lack of oxygen during physical activity.

Foods that are high in iron include:

• Poultry and other meat
• Legumes, such as peas and beans
• Dark, leafy green vegetables such as kale
• Dried fruits and raisins
• Iron-fortified breads and cereals

According to Eidel, it is recommended to consume iron-rich foods along with vitamin C-rich foods like citrus fruits, bell peppers, or berries. This is because vitamin C enhances the body’s ability to absorb iron.

Nutrition for runners: Important micronutrients

In a runner’s diet, it is important to also take into account micronutrients, which refer to vitamins and minerals.

Providing an adequate intake of all essential vitamins and minerals, a runner’s diet should generally consist of balanced, varied, and whole, minimally-processed foods. These foods include whole grains, vegetables, fruits, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils.

When considering vegetables, fruits, and protein sources, variety is essential as they offer a diverse range of vitamins, minerals, amino acids, and phytonutrients. For a runner’s diet, it is crucial to include important micronutrients such as the fat-soluble vitamins (vitamins A, D, E, and K) and the water-soluble vitamins (B vitamin complex and vitamin C).

Runners require a variety of essential minerals such as iron, calcium, phosphorus, potassium, sodium, chloride, magnesium, zinc, iodine, sulfur, cobalt, copper, fluoride, manganese, and selenium.