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The runner's diet should provide energy for training and cover the daily requirement for protein, fats and carbohydrates. Learn the rules of the diet and a sample menu for a beginner runner, thanks to which you will gain strength for everyday training and faster achieve your dream goal, which is a slim, athletic figure. The author of the menu is Mikołaj Choroszyński, a dietitian and gastrocoach.

Runner's dietcannot be accidental. It is common to say that diet is the key to success in most sports, because well-planned training is not only about physical exertion, but also about proper nutrition and regeneration.

In this article, we'll take a closer look at the amateur runner diet. The article will be most helpful for people starting their adventure with running, but knowledge based on the latest scientific reports will certainly be useful also for older runners.

Caloric requirement in a runner's diet

In the diet of a physically active person, the caloric requirement increases. To calculate them, you first need to know yourbasal metabolic rate (BMR) . You can use the most popular HARRIS-BENEDICT formula or use the

calculator.

>>Here you will find the formula for the basic metabolism <<

We add additional physical effort and sport to the basic metabolism. With an inactive lifestyle and sedentary work without training , the basal metabolism is multiplied by the index 1.2-1.3 . The mere additional activity of daily running training can significantly increase this index, but for most people working in a sitting position it will usually be1.5-1.6 . For a person who works physically and regularly exercises, or for professional athletes, the index may increase to 2 and higher. It is a simple dependence resulting from how much energy the body will need to cover energy expenditure.

For a woman 165 cm tall, weighing 58 kg, working in an office and running about 45 minutes a day, the demand will be approximately 2200 kcal. For a man measuring 178 cm tall, weighing 80 kg, working in an office and running about 45 minutesthe daily requirement will be approximately 2900 kcal.

Extreme physical effort like a marathon should be considered extra.

Energy sources for the runner's diet

Every runner should take care of he althy sources of energy and building materials for his body. We distinguish 3 basic sources of energy: proteins, fats, carbohydrates. In this paragraph you will learn what foods to eat to cover your need for these 3 macronutrients.

1. Proteins

In a runner's diet, the protein requirement increases, ranging from 1.2 to 1.6 g per kilogram of body weight. For a woman weighing 58 kg, this would be 58 x 1.4 g=81.2 g per day. On the other hand, the male body metabolizes proteins faster, and therefore the demand will be greater. For a 80-kg male, this would be 80 x 1.6 g=128 g of protein per day. It is important that the supply of protein is evenly distributed over all times of the day, and that its valuable sources appear at least 3 meals a day.

The best sources of protein are:

  • eggs,
  • meat,
  • fish,
  • dairy,
  • legume seeds.

2. Fat

Fats play a key role for the body because, in addition to the source of energy, they also participate in a number of reactions, including the effect on the immune system, regulation of inflammatory processes, transport of vitamins, the formation of new cells, the efficient functioning of the brain and many others. The average fat requirement is 1 g per kilogram of body weight. In a runner's diet, it is crucial that fats come from valuable sources, and the most valuable ones are:

  • extra virgin olive oil,
  • unrefined rapeseed oil,
  • nuts and seeds,
  • egg yolks,
  • oily sea fish,
  • butter.

3. Carbohydrates

Carbohydrates are the main energy component of the body. In the course of digestive changes, they are converted into simple sugars, which are used for current energy needs or are stored in the form of glycogen and adipose tissue. Along with wholesome carbohydrates, a whole range of compounds, such as vitamins, minerals and fiber, is provided. Hence, a runner's diet should be rich in good, unprocessed sources.

The best sources of carbohydrate for runners include whole grains:

  • groats (buckwheat, millet, barley, oatmeal, bulgur, quinoa, amaranth),
  • flakes (oat, buckwheat, spelled, barley, rye, corn),
  • rice (natural, brown, parabolic, red),
  • wholemeal flour (bread,pasta, flour products),
  • legume seeds,
  • fruit.

Runner's diet on training and non-training days

  • Diet on training days

While training, supply the body with energy on a regular basis in accordance with the previously calculated caloric needs. Dishes should not be too large, so as not to burden the stomach and intestines. Divide the number of calories you should eat during the day into 4-5 meals. Monitor any changes in weekly or monthly cycles. Write down your weight, subjective feelings such as the amount of energy for the day, feeling tired. Keep track of times and results. Thanks to such records, you will be able to control the progress and make changes on an ongoing basis.

  • Caloric requirement

Stick to the pre-established caloric needs during routine workouts. However, during longer distances or competitions, increase the amount of calories and fluid intake accordingly. A 10-kilometer run can add 600-750 more calories.

  • Running on an empty stomach

Much depends on the body. If you do not feel a decrease in energy and motivation during fasting, maybe this solution is for you. However, it is not a miracle fat burning method. The all-day caloric deficit counts. So if you feel dizzy while running on an empty fuel tank and your legs refuse to obey, listen to your body and be sure to eat something!

See also: Does fasting training help you lose weight?

  • What to eat before training?

Avoid heavy meals for up to 2 hours before exercise. 20-40 minutes after a meal, blood flows to the digestive system. This begins the next stage of a complicated digestive process that can last up to 2 hours. However, if you are hungry, the solution may be a quick and simple snack that doesn't have too much fiber, such as bananas, a light roll or a light cereal bar. This will allow you to temporarily control hunger without significantly burdening the stomach. Remember to include a snack in your daily caloric balance.

  • What to eat during training?

During the training itself, while exercising recreationally, it is not recommended to consume solid (conventional) food. If the training is long or very intense, reach for isotonic drinks. A small boost of energy can significantly support your exercise capacity.

See also: Recipes for home isotonic drinks

  • What to eat after training?

The meal should includecarbohydrates and protein source, supplemented with he althy fats. This is a good time for sweet snacks if you like them. Works well here:

  • porridge with fruit and nuts,
  • millet with pumpkin seeds and cherries supplemented with protein concentrate,
  • muesli flakes with milk,
  • pasta with cottage cheese, honey and strawberries,
  • sandwiches with roasted turkey breast and vegetables.

See more ideas for post-workout meals

However, if you think about a traditional dinner consisting of, for example, a portion of meat, potatoes and salad, then you should postpone such a dish to later hours. After training, light and energetic meals will be much better.

  • Diet on non-training days

Stick to the planned calorific value and number of dishes. On non-workout days, you can eat more fiber from vegetables, fruits, whole grains and legumes. Thanks to this, you will provide yourself with a much larger amount of nutrients, such as vitamins, minerals or polyphenolic compounds with anti-inflammatory properties. This will also have a positive effect on the regeneration process.

Remember that rest is also part of your diet and training. Take care of this especially on days when you do not burden the nervous system with training.

  • 7 tips on how to regenerate your body after training
  • Ways to sore after training
  • Can you exercise with soreness?

Sample menu for an amateur runner

A - training dayB - non-training day
breakfastherbal omelette with vegetables and tomato salsastewed leek and beans paste with bread and kohlrabi sticks
snack Ihummus sandwichthick pumpkin and chili smoothie
dinner2-3 rolls of maki sushi with saladpilaf with cod and lentils
snack IIyogurt with chia, amaranth and cherriescottage cheese with fruit and walnuts
dinnerbuckwheat kashotto with turkey and green peasroasted beetroot, pear and gorgonzola salad

The given menu is a suggestion. It does not contain measures or weights. The caloric content of the dishes should be adjusted individually.

Important

You won't run without liquids

The runner's diet should also include proper hydration. In conjunction withthrough exercise, the body uses more water, which it eliminates with urine, and through the lungs and skin. Water loss causes the loss of important electrolytes such as sodium, potassium, calcium, magnesium and chlorine. A lot also depends on individual characteristics and the temperature of the environment in which the exercise is performed. With adequate hydration, you can continue training without dropping in intensity.

  • How do I measure my hydration level?

The best and simplest hydration level meter is weight. Before and after the run, it should be the same. Any difference one way or the other may be associated with a decline in exercise capacity. Therefore, always check your weight and choose the right amount of fluids for your training.

  • Hydration while running

If the run is moderate intensity, there is not always a need for additional watering during the run. However, the optimal solution is to drink a small amount of fluid every 15-20 minutes of exercise. Age is certainly a factor influencing the frequency of irrigation. Older people should reach for fluids more often during the run, even without the feeling of thirst.

  • What should I drink to balance my electrolytes?

For hydration during exercise, use medium or highly mineralized water. Isotonic fluids can be used when exercising over an hour. Spring water is not recommended during the run. It is poor in micronutrients, which may cause additional washing of electrolytes from the body and, as a result, dehydration.

Supplementation in a runner's diet

The market for supplements is a bit like buying original Converse sneakers at a Turkish bazaar. There are a lot of products, and all of them seem to be needed. However, do not fall into shopping hype-optimism. Choose only those ingredients that you need at the moment.

  • Is additional supplementation necessary?

Yes.In our latitude, not only for runners, supplementation with iodine and vitamin D3 is necessary. You don't have to worry about iodine supplementation because it is added top-down to table s alt. However, vitamin D3 should be supplemented additionally, all year round. The greatest shortages appear in the autumn-winter period, i.e. from September to April. Supplementing vitamin D3 will also have a direct impact on sports performance, but also on immunity and proper bone mineralization.

The remaining substances and ingredients should be supplemented from a properly balanced diet. Thanks to this, their effectiveness ishigher.

  • Proven supplements for runners

There are only a handful of sports supplements (out of several hundred on the market) that are proven to work. Here you can mention caffeine, sodium bicarbonate, beta-alanine, beet juice and creatine. This means that each of the supplements listed can bring specific benefits in a given training period. However, their selection should be determined individually, preferably with an experienced person - a trainer or a sports nutritionist.

  • When to take supplements?

During training or competition, take into account the right amount of fluid rich in electrolytes and energy. Highly mineralized water, an isotonic drink, additional electrolytes or an energy gel can help. After training, make sure you get the right amount of calories and recovery. Here, the supplement to the protein deficiencies in the diet can be whey protein isolate. In the case of diagnosed deficiencies of vitamins and minerals, additional supplementation may be necessary. However, do not use it on your own. Always consult such decisions with a specialist.

About the authorMikołaj Choroszyński, nutritionist and gastrocoach Master of Human Nutrition and Dietetics, Psycho-dietician, Youtuber. Author of the first book on the Polish market about a diet counteracting neurodegenerative diseases "MIND Diet. A Way for a Long Life". He fulfills himself professionally, running his Bdieta diet clinic, because nutrition has always been his passion. She helps her patients by telling them what to eat to stay he althy and look good.

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Diets for active people