The Runner's Diet

"One of the most basic things any runner can do to improve their exercise experience and create potential for improved performances is eating a balanced diet that sources energy from the right kind of caloric intake."

After reviewing a lot of literature and walking through an inventory of my experiences as a college competitor, adult recreational racer and now as a small college coach, I see nutrition as a crucial but challenging part of an athlete's experience. So much information is readily available from so many sources that its impossible to be a runner for any period of time and not come across some potentially conflicting information regarding diet. Whether its completely removing some particular demonized food from your diet or consuming mass quantities of the latest wonder food craze its hard for even the most committed athlete to break through what looks like nutrition chaos.

Over 25 combined years in the running community as an athlete and then coach has left me with several opinions that I believe will serve the college athlete well. Those opinions can best be summed up in several short bullet points. I will dig into diet more thoroughly in the next section.

  • Moderation and balance are paramount in daily nutrition
  • Know what you are eating before you put it in your mouth
  • Whole foods are always a better option
  • Supplementation is meant to compliment a balanced diet and thoughtful training (see supplement page)

Breaking Down Daily Requirements

I believe its best for the average runner who values nutrition but does not want to stress out over their nutritional needs to keep daily diet as simple as possible. As a coach I can give athletes a detailed plan on how to eat healthy. But the reality is, if the plan is too complicated, the food differs too greatly from their diet or its too much of a sudden change the chance of compliance with that plan is very low. Especially as I am not a nutritionist, nor do I desire to become one, I choose to keep my recommendations simple and I've found that these basic suggestions are an improvement for many athletes in the small college atmosphere.

Main Daily Macronutrient Energy Sources

  1. Carbohydrates:  the body's main energy source during exercise, stored as glycogen in muscle
  2. Fats: provides energy in low or moderate level activity, helps spare glycogen during the day
  3. Proteins: energy source when glycogen has been used up in very long bouts of excercise

These areas will be the main source of your calories each day. By recognizing what the food you eat represents within these three areas you can make an attempt at controlling the source of your calories and eating a balanced diet. The diet referenced here will use the balanced diet described in the Nutrition Basics page on this site as a foundation.

Macronutrient Calorie Balance by Percentage

  • Carbohydrates: 60%
  • Fats: 15-20%
  • Protein: 20%
  • Others: >5%

There are lots of ways to break down those recommendations further based on your individual weight and nutritional needs. Endurance athletes do have specific needs but those areas are often well covered by a diet that meets the above guidelines. 

Discovering your Daily Caloric Needs

Everyone will have different needs for their daily calorie intake. Those with food allergies or needing to lose weight in a healthy manor should consult a doctor or a well qualified nutritional professional to discover ways to balance your exercise and diet needs.

You can use the provided worksheet to get a good ballpark figure for your daily energy needs and the numbers for each macronutrient area. This is a good starting point for runners looking to begin altering their diet to provide the necessary energy demands of their training. This is a good starting point but some athletes will need special focus on various micronutrients like vitamins or minerals due to health conditions or diet restrictions These individuals should work with nutrition professionals who specialize in working with athletes to help seek good nutritional options.

Other Nutritional Keys

  • Don't skip Breakfast

    • Breakfast truly is a crucial part of your diet
    • Not eating breakfast often means fasting for 12-14+ hours
    • A breakfast of a fortified (low sugar/high fiber) cereal with milk or substitute and a piece of fruit will be a great start

  • Pre-workout/competition Meals

    • A small meal or snack 3-4 hours prior to competition is best
    • Gives time to digest food and store nutrients
    • Time to store carbs in blood & muscles while also hydrating
    • 500-600 calories
    • Late morning or early afternoon events should be supplemented by a regular breakfast and a pre-workout snack

  • Post workout/competition recovery

    • On days of low to moderate levels of exercise, most athletes can successfully gain adequate nutrients to recover through a balanced diet
    • There is evidence for a 45 minute window following more strenuous exercise where athletes can consume a snack or beverage containing protein and carbohydrates that aid in recovery
    • Bananas, peanut butter, low fat chocolate milk, low sugar granola bars or other more whole foods are are great options for recovery
    • Any athlete choosing to use a specific recovery supplement powder or aid should consult with the athletics training professionals on their campus to assure it is helpful and legal under NCAA guidelines
    •  See the supplement section for more thoughts on this area

References

Clark, N. (2014). Nancy Clark's Sport Nutrition Guidebook (5th Ed.). Champaign, IL: Human Kinetics.

Eberle, S. G. (2014). Endurance Sports Nutrition (3rd Ed.). Champaign, IL: Human Kinetics.

Williams, M. H., Anderson, D. E., & Rawson, E. S. (2010). Healthful Nutrition for Fitness and Sport: The    Consumer Athlete, Nutrition for Health, Fitness & Sport (10th Ed. pp 37-81).  New York: McGraw-Hill.