Healthy Diet for Runners
A healthy diet for runners is essential in maintaining energy and avoiding injury.
Due to the high level of exertion, runners must pay close attention to
their daily intake of foods in order to ensure maximum performance.
Although an overall healthy diet for runners is necessary, when
planning meals and snacks, a runner should be certain to consume foods high in complex carbohydrates, protein, and potassium. This diet is recommended for all runners and is particularly important for those working on a half marathon training schedule.
Carbohydrates are
essential for runners, but a runner must know the difference between
simple and complex carbohydrates. Simple carbohydrates provide calories
in the form of sugar, and they can be found in foods like honey, jams,
and other sweet items. These foods should be consumed in moderation,
while the majority of the diet focuses on complex carbohydrates, which
provide fuel for a runner's muscles. Complex carbohydrates are broken
down into blood glucose. This blood glucose is then stored in the
muscles and liver as glycogen to be used during physical exertion.
Blood glucose levels are also important for maintaining proper brain
function. Without sufficient complex carbohydrates, a runner may feel
light-headed or fatigued. Dietitians recommend that runners be sure
that more than 55% of their daily caloric intake comes from
carbohydrates. Foods that provide a high level of this necessary fuel are oatmeal, bagels, pasta, corn, and lentils.
Protein is
also another key element in a healthy diet for runners. Protein is
necessary for strengthening bones, as well as for muscle growth and
repair. The majority of the human body is built of protein, including
the blood, skin, and organs, so an adequate supply is essential to
maintain proper functioning. It has been found, however, that
over-consumption of protein may lead to liver or kidney injury.
Therefore, it is recommended that runners consumer a 1/2 gram of
protein daily for each pound of body weight. Protein is readily
available in foods that can either be eaten as a meal or snack. Fish, poultry, tofu, beans, nuts, whole grains, and egg whites all contain a high level of protein and should be incorporated into a runner's diet.
Often the most overlooked piece of a healthy diet for runners is an adequate amount of potassium.
Potassium helps to maintain the body's hydration level, working with
sodium to balance the body's fluids and electrolytes. Since a runner
loses a lot of potassium through sweating, a runner's diet should be
high in potassium in order to ensure proper hydration. When the body
has an insufficient level of potassium, it will lead to fatigue, as
well as muscle weakness and cramping. A
healthy diet for runners will contain foods such as bananas, fish,
prunes, milk, orange juice, and vegetable juice because they all
contain a high amount of potassium.
Due to the high level
of exertion, runners must be conscious of what they are eating. A
healthy diet for runners consists of foods high in complex
carbohydrates, protein, and potassium. These essential items will help
maintain a runner's physical health, increase performance, and help
avoid injury. Mixed with this healthy diet, many will even find that
it's easy to lose weight by running.
