Running is one of the most popular sports in the world, and many people choose to run a marathon to learn more about their capabilities. It is a physical activity that engages the whole body and has many health benefits, including improved muscle performance. However, in order to run effectively and enjoy well-being, a proper diet is necessary. In this article, we will discuss the most important rules of the diet for a runner, tell you what to eat before, during and after the run, and present a sample menu.
Table of contents
Why is diet important for a runner?
A properly balanced diet provides the body with energy, nutrients and vitamins necessary for what to eat before running, especially before long-distance exercise.
- Increase endurance and efficiency of the body. Carbohydrates are the primary source of energy for muscles, and protein is essential for muscle recovery.
- Maintaining a healthy body weight is crucial for runners, who need to provide adequate macronutrients in their diet. A healthy diet for a runner should be properly balanced to provide energy for long-distance effort. It helps to maintain an optimal weight, which translates into better running results.
- Injury prevention. Providing the body with the right nutrients strengthens bones and joints, minimizing the risk of injury.
- Faster regeneration after training. Proper nutrition accelerates muscle regeneration and replenishes glycogen stores.
Basic rules of diet for a runner
A runner’s diet should be rich in carbohydrates, protein and healthy fats. It’s also important to drink enough water, especially on workout days. Here are the most important rules of the diet for a runner:
- Provide your body with the right amount of calories to support recovery after an intense workout. A runner’s caloric needs depend on many factors, such as the intensity of training, frequency of running, body weight and age.
- Consume carbohydrates as your main source of energy. They should make up about 60-70% of the daily caloric requirement. Good sources of carbohydrates include: whole grains (bread, pasta, rice), groats, oatmeal, fruit and vegetables.
- Take care of the right supply of protein. Protein is essential for muscle regeneration and should account for about 15-20% of the daily caloric requirement, which is important in sports nutrition for a runner. Sources of protein include: lean meat, fish, eggs, dairy products, legumes.
- Don’t forget about healthy fats like peanut butter. Fats should make up about 20-30% of the daily caloric requirement. Sources of healthy fats include: olive oil, avocado, nuts, seeds, oily sea fish.
- Drink plenty of water. Water is essential for the proper functioning of the body, and when running, we lose it through sweat. Remember to hydrate regularly, especially before, during and after training.
- Eat regularly. Try to eat 4-5 smaller meals a day to keep your energy levels steady.
What to eat before a run?
The meal before the run should be light and easily digestible so as not to burden the stomach, which is important when running on an empty stomach. It should provide energy, but not cause a feeling of heaviness. Here are some examples of pre-workout meals:
- Banana with natural yogurt is the perfect snack to eat before a run to boost your energy.
- Oatmeal with fruit
- A lean meats and veggies sandwich is a healthy option to eat before a run to provide your body with essential nutrients, including complex carbohydrates.
- Toast with jam is an option you can eat before a run, but it’s also a good idea to add a source of fiber.
What to eat while running?
During long runs (over an hour), it is worth replenishing energy to avoid a drop in strength. For this purpose, you can use:
- Energy gels can be an effective way to replenish energy during exercise.
- Energy bars
- dried fruits, which are easily digested after running.
- Bananas
What to eat after a run?
A post-run meal should be rich in carbohydrates and protein to replenish glycogen stores and support recovery through adequate protein and carbohydrate intake. Here are some examples of post-workout meals that can help keep your blood sugar levels stable:
- Chicken with rice and vegetables
- Macaroni with tomato sauce and cheese can be a great source of complex carbohydrates for a runner.
- Scrambled eggs with wholemeal bread
- A protein shake with fruit is a great choice to increase your protein intake before training.
Sample menu for a runner
Below is an example menu for a runner. Remember that this is only a proposal that should be adapted to your individual needs and preferences.
Training day: get acquainted with the right meals that support recovery.
- Breakfast: Oatmeal with fruit and nuts is a great choice for a runner because it provides complex carbohydrates and fiber.
- Second breakfast: An egg and vegetable sandwich is a healthy option that supports muscle recovery after a workout.
- Dinner: buckwheat groats with vegetables in the pan. fish with baked potatoes and salad
- Afternoon Snack: It’s a good idea for a runner to add dried fruit to their meal. banana
- Dinner should be balanced and provide the right amount of kcal to support regeneration. pasta with bolognese sauce, what to eat after running.
A day without training:
- Breakfast: scrambled eggs with wholemeal bread
- Second breakfast: natural yogurt with fruit and muesli
- Dinner: Chicken and vegetable salad is the perfect meal after a half marathon.
- Afternoon Snack: a handful of nuts
- Dinner: rice with vegetables in a pan, which are easily digestible.
Supplements for runners
In addition, it is worth checking what to eat before training to maximize the effects. properly balanced Runner’s diets may consider supplementation to help them perform better and recover faster, especially after a marathon. The most popular supplements for runners include:
- Protein supplements: supplement protein deficiencies in the diet and support muscle regeneration.
- Creatine: increases muscle strength and endurance.
- Beta-alanine is a supplement that can improve a runner’s performance during long-distance effort. It delays muscle fatigue and improves performance.
- Vitamins and minerals: replenish vitamin and mineral deficiencies that are lost through sweat.
- Electrolytes: replenish electrolytes lost through sweat, preventing dehydration.
Summary
Diet plays a key role in achieving running success. A properly balanced diet provides the body with energy, nutrients and vitamins necessary to increase endurance, improve efficiency and regenerate faster. Remember to eat regularly, drink plenty of water and replenish electrolytes.
