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A runner's diet – what does it look like and what should you pay attention to?

May 1, 2021

A beginner runner should know what and how to eat to achieve the best results. It's not just about losing weight, but also ensuring proper hydration, strengthening muscles, and improving overall fitness. Do you know what a runner's diet looks like?

Does diet even matter?

Absolutely! To maintain or lose weight in a way that won't jeopardize your health, keep these 3 things in mind:

physical exertion;
irrigation;
balanced diet.

You won't achieve your dream results by spending hours in the gym and eating highly processed foods, just as you won't improve your fitness through diet and forget about regular exercise.

A properly balanced diet will not only help you get an energy boost before and during training, but will also help you regenerate and improve your overall well-being.

Runner's diet – where to start?

First, calculate your basal metabolic rate (BMR). This will help you understand your energy needs and how to achieve a calorie deficit while maintaining basic bodily functions. You can find many calculators online to help you calculate your BMR and other important parameters.

The next step is to establish a diet according to the following principles:

varied diet on training and non-training days;
hydration plan;
meal planning.

What does a runner eat?

To approach this topic properly, remember to choose the right dietary ingredients. Your diet should include:

proteins;
fats;
carbohydrates.

Proteins

The body's daily protein requirement is between 1.2 and 1.6 grams per kilogram of body weight. Remember that men metabolize protein faster, so their needs will be higher. Protein sources include eggs, meat, fish, and dairy products .

Fats

Fats are responsible for a number of important bodily functions and also serve as a source of energy. They should constitute approximately 30% of the daily diet – the requirement is approximately one gram per kilogram of body weight. Fats can be found in olive oil (extra virgin), unrefined rapeseed oil, seeds, nuts, and butter .

Carbohydrates

Aim for complex carbohydrates, which release energy slowly. During training, you can indulge in a snack containing simple carbohydrates to give your body a quick energy boost. Choose whole-grain cereals, flakes (oats, buckwheat), rice, whole-grain flours, and fruit .

Runner's diet - the most important rules

To make it easier for you, we have collected all the most important information for you:

The diet plan should consist of four or five meals spaced approximately three or four hours apart
Count calories – including isotonic drinks and snacks during training.
You can eat a larger, easily digestible meal up to three hours before training.
Two hours before training, skip the meal, or eat a banana or cereal bar.
During training, remember to hydrate every 15-20 minutes.
Up to two hours after your workout, replenish your carbohydrate and protein intake and eat a meal. If you feel hungry right away, drink an energy shake.
On non-training days, eat more vegetables.