Are you looking for the ideal runners’ meal plan? A running diet plan can help you to improve your running and keep yourself healthy.
Here are some key factors in creating a functional and nutritious meal daily to help you run your running routine.
Hydration
A runner needs to stay hydrated. The ideal average is between 2 and 2 ½ liters of fluids per day. However, it doesn’t have to be just water, juice, tea, or coffee.
Be careful, however, with excessive consumption of caffeinated drinks, as they can cause diuretic problems and even contribute to your lack of hydration.
Runners meal plan: what to eat for an 8 weeks training plan
And remember: hydration is a crucial factor when planning your runner’s meal plan.
Complex carbohydrates
Complex carbohydrates are found in fruits, beans, vegetables, and whole grains. These carbs contain fiber which guarantees a steady supply of energy. They slow down the digestion and absorption of food.
They also help stabilize blood sugar levels, making you feel more or less energized. But, unfortunately, it also can result in fatigue or cramping. So, eat a balanced amount of them.
Protein
Protein is mainly used for muscle recovery but can also help increase muscle mass.
You can consume protein in protein shakes that you drink right after your run and also in vegetable and animal protein sources, like fish, meat, eggs, quinoa, lentils, legumes, etc.
Healthy fats
Healthy fats are great for cardiovascular health, brain function, and joint health. You can find them in olive oil, seeds, nuts, and avocados.
Best food options for runners
Here are some food options perfect for your running diet plan, which can be incorporated into different meals during your day.
Bananas
Bananas can work as a high-carb energy booster. The fruit contains potassium which compensates for the loss of minerals after your run and helps to lower your blood pressure.
It is an excellent option for an after-run snack.
Broccoli
Broccoli contains multiple nutrients like calcium, folic acid, vitamin K, and vitamin C. This last one helps to prevent and reduce sore muscles after intense workout sessions.
Whole-grain pasta
Rich in carbohydrates, pasta helps fill your glycogen stores, which can be converted into the energy you need during the marathon.
In addition, the whole grain variety keeps you fuller for longer and contains additional B vitamins. These are paramount for building muscle.
8-week diet plan for runners
If you are looking for a runner’s meal plan, here is an 8-week diet. This can guide you to a more nutritious diet and help you to improve your performance. There are also some meal options included to inspire you.
Breakfast
If you want a healthy breakfast that improves your running, you should combine lean protein foods with complex carbohydrate sources. Here are some ideas:
- Some berries, whole grain cereal, and milk.
- Avocado slices with eggs on whole-wheat toast
- Yogurt and granola with fresh banana
Lunch
A perfect lunch for a runner should include protein, carbohydrates, and vegetables.
- Sesame salad with tofu and brown rice
- Low-fat soup with some whole-grain crackers
- Salad topped with shrimp, artichoke hearts, and pine nuts
Snack
Healthy snacks can help you to maintain a healthy weight and meet your nutritional requirements. Here are some examples:
- Pears and almond butter
- Cucumbers dipped in hummus
- Roasted nuts
Dinner
Dinner is the meal that will help you to start your recovery process after the workout.
Your runner’s dinner should also include vegetables, like your lunch, with some complex carbohydrates and lean protein. Some options are:
- Potato skins and sour cream as a topping.
- Hearty pasta salad with some beans, cheese, veggies, and vinaigrette
- Chicken stir fry with veggies and rice
Find your own runner’s meal plan
A running diet plan is essential to every runner. It will help you find the energy to maintain your running level, improve it, and do your workout.
However, the diet can (and should) vary according to your health, body, and goals.
Therefore, we recommend you seek a nutritionist to create an ideal runner’s meal plan for you, according to your needs. This way, you will feed your body to its exact needs.
Our runners’ meal plan is just a baseline so you can understand which types of food you should eat as a runner.
If you want more tips on creating a running routine and preparing for a half marathon, be sure to keep following our articles here in the blog!