Runners Diet: Best Foods to Fuel Your Run

Everyone, including athletes, should consume a well-balanced diet and a runners diet is no exception. Important dietary factors tied to running performance include how much (quantity), meal timing and specific food selection. Regardless of whether a run in short or long, an adequate intake of carbohydrates is essential for providing energy (the body’s preferred source of energy). However, protein plays an important role in a runners diet since it is needed to build muscle tissue. Many protein-rich foods contain nutrients which enhance muscular function – essential for any runners diet.

Runners Diet Basics

A serious and motivated runner should never underestimate the importance of meal structure and timing when planning his menu. Calories will vary. Carbohydrates are a key player in a runners diet but are hardly the only player. In general, a runners diet should be composed of, on average, 60% of calories from carbohydrate, between 15 and 20% from protein (up to 1 gram of protein per pound of lean body mass or 1/2 gram per pound of total weight), and 20 to 25% fat, primarily foods that offer ‘heart-healthy’ unsaturated fats such as fish, nuts and seeds, vegetable oils and other plant foods. A runner should fuel herself often, eating at least 3 meals and 2 healthy snacks daily. A runners diet should also include a light meal 30 to 60 minutes before a run (on average 200 calories) and a heartier meal within 60 minutes post-run (moderate protein content [at least 15 grams] to repair and re-build muscle tissue).

Important Nutrients in a Runners Diet

Protein, vitamin D and the major minerals potassium and calcium (all found in dairy products) work together to maintain proper muscle function. Vitamin D binds to muscle tissue receptors to promote growth and strength. Another major mineral, magnesium aids in muscle function (contraction and relaxation) while manganese, a trace mineral, works as a ‘helper’ for certain antioxidant enzymes that assist in repairing damaged muscle tissues. Iron and zinc, two trace minerals, are also important in a runner’s diet. Iron helps transport oxygen to muscle tissues and zinc is important for muscle metabolism. Foods rich in these nutrients include lean meats and fish, nuts, seeds, whole grains and leafy green vegetables.

Runners Diet: Pre-Run Meal Suggestion

The optimal runners diet begins with a nutritious pre-run breakfast composed of mostly carbohydrate, some protein and little fat. One suggestion includes 1/2 of a whole-grain English muffin (toasted) topped with 1 TB peanut butter, 1/2 banana and 6-oz. Greek-style yogurt mixed with 1 teaspoon of honey and at least 12 oz of water. This mix of foods and nutrients fuels a run better than a meal composed of only carbohydrate (toast, fruit and juice).

Post-Run Meal Suggestion

A runners diet should include be a heavier, ‘recovery’ meal (within 60 minutes of workout completion). A chicken sandwich with lettuce, tomato and 1/4 sliced avocado, 8 oz low-fat chocolate milk and fruit is one suggestion. Pasta is a good post-run meal as well. Just choose whole-grain and limit it to about 2/3 cup, cooked and topped with 2 tsp. olive oil. Pair it with 4 oz grilled fish and lots of non-starchy veggies that are high in absorbable calcium, such as broccoli and bok choy.

All athletes ask about protein supplements and protein powder. You can choose one a part of a healthy runners diet but avoid the low carbohydrate, ultra-high protein powders and look for a whey-based formula. A runners diet wouldn’t be complete without discussing hydration. Drink plenty of plain water and sports drinks as needed for long runs.

Depression: Foods that Fight Depression

Depression and Diet

Depression is a serious condition and should be treated/diagnosed by a qualified health care professional. If you are struggling with mild depression, particularly seasonal affective disorder (SAD), look to your diet. Did you know that nutritional deficiencies can increase your vulnerability to mood changes and mild to moderate depression? Certain nutrients, such as carbohydrates, vitamins and minerals, found in healthy foods, can alter your brain chemistry, which plays a large role in your overall mental health. In addition to complex carbohydrates, certain B-vitamins, iron and omega-3 essential fatty acids are all important nutrients in your quest to help alleviate mild depressive symptoms.

Depression: Recommended Foods & Nutrients

Complex carbohydrates –pasta, potatoes, whole-wheat bread, cereal and brown rice contain tryptophan, an amino acid that converts to serotonin in the brain, a chemical that helps regulate mood, appetite and sleep. Elevated levels of serotonin in the brain are associated with happiness and a positive mood, not depression. Try starchy, root vegetables as well such as turnips, sweet potatoes, rutabagas, corn and squash.

Iron- iron deficiency symptoms are not unlike those of mild depression: an inability to concentrate, feeling sluggish/irritable and fatigue. Make sure you consume foods rich in this important trace mineral. Good food sources include lean meat, fortified cereals, prunes and other dried fruits, seafood and dark green veggies.

B-vitamins- Folate (vitamin B9) and vitamin B6 are essential for producing a class of brain chemical messengers that influence behavior, one of which is serotonin. Eat plenty of vitamin B6-rich foods, such as fish, poultry, bananas, nuts, potatoes and whole grains. Folate deficiency can contribute to depression. Think ‘greens and beans,’ and concentrate on fortified cereals, broccoli and spinach and orange juice for folate. Keep in mind that cooking destroys folate.

Omega-3 fats- those that consume oily fish, such as tuna and salmon, regularly have particularly low rates of depression. All seafood contains some omega-3 fats, a class of polyunsaturated fats necessary for the health of both the cardiovascular and nervous systems. Omega-3 fatty acids in fish also trigger the production of serotonin. Non-seafood sources of omega-3 fats include walnuts, flaxseeds and canola oil.

Calories etc: How many calories do I need?

If you have a calculator, then you can figure out how many calories you need. Sure, there are dozens of online calculators, but either of the following expert-recommended mathematical equations are super accurate for calculating your calorie needs. One (the Harris-Benedict equation) uses the metric system. Both formulas yield a similar result.

What is Basal Metabolic Rate (BMR)?

The first step for either formula is to calculate your BMR. This is, quite simply, the minimum amount of energy (in calories) you need daily to sustain life. BMR factors in not only your height and weight, but your age. BMR declines every decade beyond age 30, some say up to 10%. This impacts your calorie needs – you need fewer calories daily to maintain your weight as you age. Calculating BMR is only the first step. You need to multiply that number by a physical activity level (PAL), also known as an activity factor. Choose this number based upon your exercise level and lifestyle (active or sedentary job).

Calculations for calories needed

Harris-Benedict Equation:
Men = 66 + (6.3 x weight in lbs) + (12.9 x height in inches) – (6.8 x age in years) = BMR
Women = 655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (6.8 x age in years) = BMR

Mifflin-St. Jeor Equation:
Men = 10 x (weight in kg) + (6.25 x height in centimeters) – (5 x age in years) + 5 = BMR
Women = 10 x (weight in kg) + (6.25 x height in centimeters) – (5 x age in years) – 161 = BMR

The next step is to multiply your BMR by the most suitable physical activity factor (keep in mind that most individuals overestimate their level of physical activity):

Sedentary = BMR x 1.2
Light activity = BMR x 1.375
Moderately active = BMR x 1.55
Very active = BMR x 1.725
Extremely active/Athletic = BMR x 1.9 or more

Using the Harris-Benedict Equation, the BMR for a 40 year-old man, 5’10” and 164 lbs = 1,730 calories
Using the Mifflin St-Jeor formula, the BMR for the same man = 1,661 calories

Calories to lose or gain weight

Now, if you want to gain or lose weight, you need to go a step farther. To lose 1 lb in one week, you need to create a calorie deficit of 3,500 calories. The best way to do this is to decrease your daily caloric intake by 500 calories. You can do this by cutting down on the calories you consume and/or increasing the amount of calories you burn by increasing your exercise intensity, frequency and/or duration. The reverse is true for gaining weight.