Fuel Your Runs: The Ultimate Diet Guide For Track Athletes

A runner's diet plan typically includes a balance of the three macronutrients: carbohydrates, proteins, and fats. The quality of your diet is paramount to meeting your nutritional needs as a runner. It should be balanced and varied and focus on whole foods, including whole grains, vegetables, fruits, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils.

Macronutrients: carbohydrates, proteins, fats

A runner's diet plan typically includes a balance of the three macronutrients: carbohydrates, proteins, and fats. Carbohydrates are usually considered a key component in nutrition for runners as they are the body’s preferred fuel source during vigorous exercise. Complex carbohydrates also usually contain fiber, which adds bulk or volume to the diet, increasing fullness, aiding digestion, promoting bowel regularity, and feeding beneficial gut bacteria. The majority of the carbohydrates you eat on a day-to-day basis should be complex carbohydrates. Good sources of complex carbohydrates for runners include whole grains, tubers, and legumes.

Lean proteins are also important for runners as they help build and repair muscles. Good sources of lean proteins include vegetables, fruits, legumes, eggs, seeds, nuts, and low-fat dairy products.

Fats are an important part of a runner's diet as they provide energy and help the body absorb vitamins. Good sources of healthy fats include fruits, vegetables, seeds, nuts, and oils.

It is important to note that everyone is different and has specific nutritional needs depending on their training, weight, goals, and other important factors. Therefore, it is recommended to see a sports nutritionist to get a personalized plan and track progress.

Micronutrients: vitamins, minerals

Vitamins and minerals are micronutrients that help the body function and recover from workouts. Complex carbohydrates also usually contain fiber, which adds bulk or volume to the diet, increasing fullness, aiding digestion, promoting bowel regularity, and feeding beneficial gut bacteria. The majority of the carbohydrates you eat on a day-to-day basis should be complex carbohydrates. Good sources of complex carbohydrates for runners include whole grains, tubers, and legumes.

Pre-menopausal female runners sometimes need iron supplements, particularly if they follow a plant-based diet that excludes meat, seafood, and poultry. Runners concerned about their iron levels should speak to their doctor about getting lab tests to assess hemoglobin and ferritin levels. As a final example, vitamin D supplements may be necessary for runners, particularly those who live in northern latitudes where sun exposure is minimal during the winter.

The quality of your diet is paramount to meeting your nutritional needs as a runner. It should be balanced and varied and focus on whole foods, including whole grains, vegetables, fruits, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils. It should also provide an adequate intake of all the essential vitamins and minerals.

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.

Although many popular diets seem to demonize carbohydrates, carbs are usually considered a key component in nutrition for runners as they are the body’s preferred fuel source during vigorous exercise. Low carbohydrate diets are popular go-to’s for people wanting to lose weight, but they’re not ideal for distance runners, who thrive on carbohydrates for endurance. That is why very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea.

Carbohydrates as fuel

Carbohydrates are the body's preferred fuel source during vigorous exercise, and distance runners thrive on them for endurance. Complex carbohydrates contain fibre, which adds bulk or volume to the diet, increasing fullness, aiding digestion, promoting bowel regularity, and feeding beneficial gut bacteria. The majority of the carbohydrates you eat on a day-to-day basis should be complex carbohydrates. Good sources of complex carbohydrates for runners include whole grains, tubers, and legumes.

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.

Although many popular diets seem to demonize carbohydrates, carbs are usually considered a key component in nutrition for runners as they are the body’s preferred fuel source during vigorous exercise.

The quality of your diet is paramount to meeting your nutritional needs as a runner. It should be balanced and varied and focus on whole foods, including whole grains, vegetables, fruits, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils. It should also provide an adequate intake of all the essential vitamins and minerals.

Although low carbohydrate diets are popular go-to’s for people wanting to lose weight, they’re not ideal for distance runners, who thrive on carbohydrates for endurance. That is why very low carbohydrate diets, such as the ketogenic diet, plus running is not a good idea.

Iron & vitamin D supplements

Iron supplements are often necessary for pre-menopausal female runners who follow a plant-based diet that excludes meat, seafood, and poultry. Runners concerned about their iron levels should speak to their doctor about getting lab tests to assess hemoglobin and ferritin levels.

Vitamin D supplements may also be necessary for runners, particularly those who live in northern latitudes where sun exposure is minimal during the winter.

Carbohydrates are a key component in nutrition for runners as they are the body’s preferred fuel source during vigorous exercise. Complex carbohydrates also usually contain fiber, which adds bulk or volume to the diet, increasing fullness, aiding digestion, promoting bowel regularity, and feeding beneficial gut bacteria.

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, including vitamins and minerals that help the body function and recover from workouts.

The quality of your diet is paramount to meeting your nutritional needs as a runner. It should be balanced and varied and focus on whole foods, including whole grains, vegetables, fruits, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils. It should also provide an adequate intake of all the essential vitamins and minerals.

Personalized plans from sports nutritionists

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, including vitamins and minerals that help the body function and recover from workouts.

The quality of your diet is paramount to meeting your nutritional needs as a runner. It should be balanced and varied and focus on whole foods, including whole grains, vegetables, fruits, lean proteins, legumes, eggs, seeds, nuts, low-fat dairy products, and healthy fats and oils. It should also provide an adequate intake of all the essential vitamins and minerals.

Although many popular diets seem to demonize carbohydrates, carbs are usually considered a key component in nutrition for runners as they are the body’s preferred fuel source during vigorous exercise. Complex carbohydrates also usually contain fiber, which adds bulk or volume to the diet, increasing fullness, aiding digestion, promoting bowel regularity, and feeding beneficial gut bacteria. The majority of the carbohydrates you eat on a day-to-day basis should be complex carbohydrates. Good sources of complex carbohydrates for runners include whole grains, tubers, and legumes.

Pre-menopausal female runners sometimes need iron supplements, particularly if they follow a plant-based diet that excludes meat, seafood, and poultry. Runners concerned about their iron levels should speak to their doctor about getting lab tests to assess hemoglobin and ferritin levels. As a final example, vitamin D supplements may be necessary for runners, particularly those who live in northern latitudes where sun exposure is minimal during the winter.

Everyone is different in that they have specific nutritional needs depending on their training, weight, goals, and other important factors. Seeing a sports nutritionist is an excellent way to get a personalized plan and track progress.

Frequently asked questions