A runner's diet must cover the energy losses associated with the additional physical exertion. See what are the rules of a beginner runner's diet, how many calories should increase the daily energy balance and how the menu for a runner should be composed.

A runner's dietshould take into account the energy expenditure related to training.Running , especially systematic, will increase the body's need for vitamins, minerals and some amino acids. You will also need more iron to function properly so that the blood can transport more oxygen, which will help you achieve your training plan.

Where to start the changes in the diet?

First, take a look at what you are eating. Keep a food diary and remove products unsuitable for a runner from the daily menu. Also note the times when you eat meals, snacks and what you drink. Start off by replacing unhe althy foods with he althier alternatives, such as sweet desserts with fruit and yoghurt. Eat fish instead of a hamburger, and give up white bread for whole grain bread. Replace the chips, biscuits and chocolates with dried fruit, nuts and cereal bars.

Plan your menu regularly. Make a list of products to buy and complete it once a week. Then you won't reach for junk food or fast food.

Diet rules for a runner

If you start running, start by working out the amount of calories you need - the Daily Caloric Requirement (BMR) formula will help you do this. Like everyone else, runners need to eat a variety of foods, and their diets should include all five food groups (grains, fruits, vegetables, milk, and meat).

The caloric content of a diet depends on gender, body weight, activity level and distance. The longer you run, the greater your caloric requirements will be. Calculate how many you need to start with.

Calculate Basic Calorie Requirements

Women10-18 years old12.2 x age +746,19-30 years old14.7 x age + 496,31-60 years old8.7 x age + 829

Then multiply this result by the activity factor:

  • low 1.4 (irregular activity, some walks);
  • moderate 1.7 (regular activity,daily walks);
  • high 2.0 (1 hour of effort every day).

The following values ​​are for a 65 kg person. Energy consumption will be higher for a heavier person and lower for a lighter person.

The basal metabolic rate is calculated as follows: [14.7 x age + 496] x 1.4=892.9 x 1.4=1250 kcal

This is the basal metabolic rate to which you add the amount of energy you use while running:

  • running hours (6 min / km): 1000 kcal;
  • running hours (10 min / km): 600 kcal.

How many calories do we burn during the run?

Let's calculate how many calories you need to run 3 times a week at a slow pace, e.g. 7 min / km, when you start with 3-4 km training, which takes about 40 minutes. Let's assume you are 27 years old and have a sedentary lifestyle. Your basal metabolism is 1250 kcal, if you take into account the energy expenditure related to running (400 kcal), then three times a week you will need 1250 + 400, or 1650 kcal.

A runner's diet should be rich in protein

A runner's diet should consist of 60% complex carbohydrates and be rich in products with a high protein content, because at the beginning of your training you will use more of it to regenerate the muscles and slightly repair their losses. Minerals are also important, especially iron, but also calcium and magnesium as well as vitamins-antioxidants, which will fight free radicals produced in excess while running.

Runner's diet: sample menu

Energy 1683 kcal; protein 75 g; fat 65 g; carbohydrates 200 g; magnesium 100% of the daily requirement; vitamin B1 70%; vitamin B2 246%; B6 170%; folic acid 260%.

Breakfast: mix of cereals and yoghurt (370 kcal)

Ingredients:

  • spoonful of oatmeal, buckwheat flakes and rice flakes
  • low-fat natural yogurt 150 g
  • teaspoon of ground linseed
  • pinch of cinnamon

Preparation: Flakes and linseeds add to the yoghurt and mix. Finally, sprinkle with cinnamon and garnish with mint leaves.

2nd breakfast: pumpernickel with cottage cheese and tomatoes (224 kcal)

Ingredients:

  • pumpernickel, slice
  • lean cheese 50 g
  • dried tomato, drained from oil and sliced ​​
  • a handful of basil leaves
  • 3 cherry tomatoes, cut into halves

Preparation: mash the cheese with a fork and mix with vegetables and herbs. Eat with bread.

Lunch: poultry livers in vegetables (540 kcal)

Ingredients:

  • chicken livers 3 pieces
  • 1 pepper
  • 2 medium tomatoes
  • crushed garlic
  • teaspoon olive oil
  • 3 tablespoons of buckwheat

Preparation: brown the garlic in the pan, remove. Fry the livers, remove from the pan and s alt. Put chopped peppers, tomatoes and garlic in the pan, stew for 15 minutes. At the end of stewing, add the liver. Eat with porridge and lettuce with vinaigrette sauce.

Tea: fruit shake (170 kcal)

Ingredients:

  • half a cup of blueberries
  • half a cup of honey melon chunks
  • natural yoghurt 150 g
  • teaspoon of acai berries

Preparation: blend the ingredients into a homogeneous mass. It tastes best when slightly chilled.

Dinner: scrambled eggs with salmon (380 kcal)

Ingredients:

  • teaspoon of milk 1.5%
  • egg
  • fresh herbs: favorite or dill
  • rye bread slice
  • smoked salmon 30 g

Preparation: stew the salmon in milk, add the egg, season with s alt, pepper and herbs. Stir until the eggs are fried.

Category:

Diets for active people