Running requires a lot of energy. A proper diet plan for runners is essential, as their food primarily fuels their energy. It does not matter if your running involves an intense workout session or it is just another way to stay fit; having proper nutrition that aids the runner’s meal plan is essential.
An athletic diet plan will allow you to achieve new milestones, and the food you take will enable you to maintain your energy levels and improve your performance. Another aspect of eating proper nutritious food will help you to satiate your hunger and reduce the chances of feeling hungry mid-run.
An essential part of the diet plan for runners’ training involves knowing what food to eat and especially when. This lets you stay energized and enhances your performance.
Diet Plan For Beginner Runners
Nutrition is a fundamental part of maintaining a healthy life. The three most essential elements that you should involve in your diet are:
- Protein
- Fats
- Carbohydrates.
Apart from these, having a mixed diet will help you consume all the micronutrients and antioxidants that help maintain muscle vitality, repair broken tissues, and speed up muscle recovery.
A. Proteins
Proteins are considered to be the building blocks of life. Our body uses proteins to support it. On the other hand, proteins help our body in several ways, such as:
- It helps in muscle growth and regrowth functionality.
- It promotes recovery by:
- Repairing worn-out tissues
- Preventing injuries
- Promoting overall injuries
- Proteins help in the creation of red blood cells, which carry oxygen to various parts of the body.
As a person starts to run, the muscles slowly start breaking down. Here, proteins are essential in repairing the worn muscle by refueling it.
Without protein supplements, our muscles would remain torn, injured, and powerless to kick-start rebuilding. This, in turn, would lead to increased injuries and substandard performance.
B. Fats
Fats play an essential role in providing our body with zest. Fats are considered the storehouse of energy and fuel, especially for long-distance running. Hence, a proper diet plan for marathon runners should be fat-inclusive.
A standard amount of fat a person should consume should be 20-30% approximately. Now, this should come from trans fats. However, if you do not want to feel nauseated or drained of energy, do not consume less than 20% of calories from fats.
Breaking down stored fats in your body to provide energy when you are out on a long run is termed fat oxidation. This process of breaking down triglycerides into fatty acids and then glucose is beneficial when you are running for long miles. The time taken for fats to be converted as a source of energy takes comparatively longer and is promptly available.
Now you must be wondering, why are fats essential for your health? To sum up, dietary fat is essential because it helps in:
- Hormone secretion
- Maintaining nerve functionality
- Boosting the health of joints and holding it
- Facilitating better health and overall well-being
Moreover, it helps integrate specific fat-emulsifiable vitamins like Vitamins A, D, E, and K.
C. Carbohydrates
Regarding running for long periods, carbohydrates are the primary energy source. When you consume carbohydrates, the dietary carbs get segregated into the most basic form, which is known as sugar or glucose.
Glucose is prompt in supplying the cells of the body with energy in a time of need, and it is produced in abundance. So if some glucose is transferred to the cells that lack energy as adenosine triphosphate, the rest is transferred to the liver and muscles, where it is stored as glycogen.
This process goes in a cyclic manner. Our body uses stored energy while running, so as the level of glucose slowly decreases, glycogen turns to glucose, and this process continues.
Fats are considered to be the secondary source of energy after carbs as you slowly start intensifying your workout regime.
Hence, a well-formed diet plan for long-distance runners should include almost 45-65% carbs.
The athletic body diet plan varies depending on the type of individual. It is directly proportional to the kind of physical exercises they are into and their diet. However, a few microelements are fundamental and valuable. These are:
- Calcium – it helps to build strong bones and assists in muscle contractions
- Iron – Iron helps to maintain the hemoglobin content of the red blood cells. Women runners need at least 18mg supply of iron per day
- Vitamins – This helps in the absorption of calcium and phosphorous
- Antioxidants – Oxidation causes severe cell damage, so antioxidants are required to decrease it.
A healthy food chart for runners should include all the above-mentioned elements in their diet to get the best results.
Add a lot of fruits and vegetables to your diet as well. You can also incorporate oats, eggs, cheese, yogurt, nuts and seeds, and fish into your diet.
Wrapping Up!
A proper and healthy diet plan for runners should include proteins, fats, carbohydrates, and important macroelements.
Runners also need to keep themselves hydrated. So, drink plenty of water and try limiting your caffeine intake. You need to remember that alcohol and other fizzy drinks can harm your health and performance.
Sticking to a specific nutrition plan may seem overwhelming at times. However, you can always have a cheat day once in a while. Try sticking to 80% of what you have decided. The rest 20% can always be modified and molded.
So, if you are a runner, make the best use of this diet plan and make the most of your running, training, and workout schedule.
However, consult your doctor before modifying your diet chart if you have an underlying condition.
