Diets

Runner’s diet plan: What to know – Medical News Today

Summary

Running requires a lot of energy, but knowing what and when to eat can be confusing for newer runners. A balanced diet with adequate carbohydrates will keep runners fueled and satisfied.

Every diet is individual. No one diet works for everyone, and there is no specific diet that works for every runner.

If someone is starting a running plan, they may want to make some tweaks to their existing diet. They can focus on consuming an adequate amount of carbohydrates, …….

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Running requires a lot of energy, but knowing what and when to eat can be confusing for newer runners. A balanced diet with adequate carbohydrates will keep runners fueled and satisfied.

Every diet is individual. No one diet works for everyone, and there is no specific diet that works for every runner.

If someone is starting a running plan, they may want to make some tweaks to their existing diet. They can focus on consuming an adequate amount of carbohydrates, eating enough before and after workouts, and filling their plate with various fruits and vegetables.

A person’s caloric needs will vary depending on their weight, height, and energy expenditure. Runners should be aware that they will need to increase their calories to recover and perform properly when they increase their mileage.

Read more to learn what runners should eat, how they should time their pre-run and post-run meals, and more.

A runner’s diet plan typically includes a balance of the three macronutrients: carbohydrates, proteins, and fats.

By focusing on eating plenty of fruits and vegetables, people will typically consume enough micronutrients. These include vitamins and minerals that help the body function and recover from workouts.

Macronutrients

Diet is individual, and different macronutrient ratios may work better for some people than others. According to the Institute of Medicine, people should aim to consume:

  • 45–65% carbohydrates
  • 10–35% protein
  • 20–35% fat

Runners should also make sure they are eating enough calories to sustain their training program. A person’s caloric needs depend on several factors, which include:

  • resting metabolic rate
  • daily activity
  • specific training needs
  • body composition
  • running conditions

Generally, the more mileage a person is running, the more calories they will need.

Learn more about how to determine daily caloric needs.

Micronutrients

Micronutrients are vitamins and minerals, and the body uses them in many crucial life-sustaining biological processes. Eating a balanced diet full of fruits and vegetables will usually provide a person with a healthy level of micronutrients.

They may be particularly important for athletes.

Doing a lot of training can put the body in an inflammatory, sometimes immunocompromised, state. This makes it easier to get sick and feel run down. A 2000 article points out that in addition to eating enough calories, consuming adequate micronutrients can minimize the inflammatory effects of training.

While most people can get their micronutrients from …….

Source: https://www.medicalnewstoday.com/articles/runners-diet