RUNNERS DIET: PERFORMANCE FOOD (BEGINNERS AND PRO) - NUTRITION - 2025

The diet for runners should include foods rich in nutrients and with a sufficient caloric intake, avoiding processed foods and looking for the "real food". That is, the diet will include foods such as fruits, vegetables, grains, unprocessed meats or eggs, avoiding highly processed meats, processed sugars, pastries, etc.

There are certain dangers like runner's anemia that can be avoided with good meal planning. Most runners get a ton of calories and nutrients, in the form of energy bars, nutrient-enriched drinks, or fortified packaged foods.

However, "real" foods such as vegetables, fruits, whole grains, or lean meats are better than fortified products, but this consideration is seldom taken into account.

In the body, vitamins, minerals, and other essential nutrients work together with thousands of other compounds, such as the pigments in fruits and vegetables, special starches and fibers in whole grains, unique fats in seeds, nuts, or dairy products. And it is the whole package together that promotes good health and athletic performance to the fullest.

Of course, there are times when it is necessary to reinforce certain nutrients, but, in general, the athlete's diet does not need any extra supplement if it is well planned. It is also important to clarify that extreme diets (such as protein or very high in carbohydrates), despite their success, are not healthy in the long term.

How should the runner's diet be?

Starting with the level of energy necessary to cover per day and, taking into account a correct distribution of nutrients, the following must be provided:

• 19 to 26 kcal for every 1/2 kilo of body weight
• 7 to 10 g of carbohydrates per kilogram of body weight
• 1.2 to 1.4 g of protein per kilogram of body weight
• 20% to 35% of total calories as fat

As runners' training mileage increases, so do their caloric needs, especially calories from carbohydrates. Runners need between 7 to 10 g of carbohydrates per kilogram of body weight during training.

Carbohydrates

Runners require high amounts of carbohydrates to saturate muscles with glycogen, the storage form of carbohydrates that fuels endurance exercise.

The training diet should be at least 55% carbohydrates during daily training and 55% -65% before an endurance event or long distance training.

Antioxidants

Also, since running (and exercise in general) produces free radicals from the extra supply of oxygen, runners should pay attention to their antioxidant intake.

While the body's cells are equipped with enzymes that protect against free radicals (such as superoxide dismutase), they do only part of the work. Antioxidants in the diet provide the rest of the natural defense.

Fruits and vegetables

Runners should consume at least eight daily servings of antioxidant-rich fruits and vegetables. Training runners need plenty of minerals (eg, zinc, iron, manganese, copper), in addition to vitamins C and E to boost their antioxidant defenses.

Adequate intake of these nutrients can be achieved by consuming a wide variety of green leafy vegetables, citrus fruits, carrots, whole grains, meats, fish and shellfish, and fortified breakfast cereals.

Fish

Runners should also consume at least two servings of fatty seawater fish each week, due to the power omega-3 fatty acids have to fight inflammation while helping to relieve muscle pain and boost immunity.

Meals before early races?

Eating before exercise can be tricky. Runners should consume between 400 and 800 kcal from foods high in carbohydrates, low in fat and with a moderate protein content, two to four hours before exercise. However, depending on the time of the training race or the start of the event, this can be difficult to accomplish.

Runners participating in a race that starts very early in the day can eat a late dinner and / or have a late night snack and have an easily digestible carbohydrate meal before the race (for example, sports drinks, sports bars, energy gel).

For runners who can eat breakfast before the race - or whose stomach tolerates a meal closer to the start of the exercise - it is recommended to eat breakfast cereals with fruit and milk (1% fat) or soy milk. Another option is to have a whole wheat muffin with tomato and low-fat cheese.

Runners should aim to consume at least 300ml of water or a sports drink two hours before exercise.

Meals during exercise: maintaining health

One of the biggest challenges some runners who train for a marathon face is disciplining their body to accept food during exercise. However, if it is a continuous resistance exercise that lasts more than 45 minutes, eating during the exercise is a must.

The balance of carbohydrates, fluids and electrolytes is vital for successful performance. It is important for runners to experiment with different types of foods during exercise to determine which are the best.

When eating during a training or competition run, a runner should consume a food that is high in easily digestible carbohydrates and is low in fat and protein. Since fat, protein, and fiber slow down the digestive process, runners must avoid these nutrients to keep their stomachs at rest.

Digestion During Exercise: Food

Digestion during exercise is quite difficult. This is because the blood supply is diverted to the working muscles, and cannot flow properly to the stomach to meet the needs of digestion.

Some popular foods that athletes use to fuel continuous resistance exercise are sports bars, sports drinks (which serve as a double supply of carbohydrates and fluids), energy gels, gummy bears, fig bars, bananas, and bretzels (Salty cookies).

The choice of food will depend on convenience, since, for example, it is much easier to fill a couple of energy gel sachets than to carry a couple of bananas. Those who prefer bars should opt for those without chocolate coating to prevent the chocolate from melting during the race.

Liquids

Runners should drink at least 230 ml of water and aim to consume 30 to 60 g of carbohydrates per hour (120 to 240 kcal per hour) of exercise.

Fluid intake during exercise should match losses. Runners can ensure that they are properly hydrated during training runs by weighing themselves before and after them. Weight loss after a run is fluid loss and must be replaced to properly rehydrate.

For every one pound of weight lost, runners should sip on an extra 2-3 cups (350-700 ml) of fluid little by little throughout the day.

Runners should consume 150-350 ml of fluid every fifteen minutes during training. Those who consume carbohydrates in the form of gels, bars or other foods rich in this nutrient and electrolytes, can consume water during the races or the event.

Sport drinks?

Some runners may choose to use sports drinks as a source of carbohydrates, electrolytes, and for optimal hydration. Sports drinks should contain 100 to 110 mg of sodium and 38 mg of potassium per 240 ml.

One issue to be aware of is that runners do not have the option of deciding which company will offer the sports drink on race day. To minimize variables, people should train with the sports drink provided at the event. This information is usually available on the marathon website several months in advance.

Be careful about consuming excessive amounts of water or sports drink. There have been many reports of hyponatremia in recent years due to runners consuming too much water during a marathon. Too much pure water will dilute sodium levels and cause hyponatremia, which can be fatal.

In contrast, the runner who consumes too little fluids or drinks gels or sports drinks without enough water, may be at risk for hypernatremia. Hydration during a marathon is a delicate balance of fluids, carbohydrates, and electrolyte consumption.

Nutritional needs after exercise

Runners should consume calories and fluids immediately after the training or competition race. Specifically, foods or liquids that contain 100 to 400 kcal (for example, sports drinks, milk chocolate, orange juice).

Eating a high-carbohydrate snack, with a modest amount of protein, in the immediate post-exercise period has been shown to rapidly stimulate glycogen replacement that was used during the exercise session. This aids recovery and will allow the runner to begin stocking up on carbohydrates for the next race.

Runners should consume a meal of greater volume and nutritional content within two hours after the end of the event, containing carbohydrates and proteins in a 3: 1 ratio to adequately replenish glycogen stores and rebuild muscles. They should also drink plenty of fluids until the urine is pale yellow or clear.

Tips for the download period

In the unloading period, the amount of training that we usually do daily is reduced, in order to have energy and be recovered later.

During the unloading period, it is important that the runner reduces around 100 kcal for every 1.5 km that is decreased in training. This correlates with roughly 17 to 26 kcal per 0.5 kg.

It is normal to expect some weight gain due to the increase in glycogen content. However, many runners feel hungry during this time and often gain extra weight as they do not adjust their diet properly.

Extra excess weight will make the marathon more difficult, so it is important to emphasize this point. It is important to eat foods that are not going to add a lot of unnecessary calories, such as soups, fruits and vegetables.

The average runner needs at least 375 g to 450 g of carbohydrates, 60 to 90 g of fat, and 80 to 110 g of protein per day in the weeks leading up to the event.

The day before the main event

The day before the race, minimal effort should be made. Runners should consume plenty of fluids and carbohydrates, which should make up about 70% of their diet that day. Runners should eat small amounts throughout the day and drink constantly from a water bottle.

On this day, alcohol, which can interfere with glycogen metabolism in the liver, and gas-producing foods (eg cruciferous vegetables, prunes, beans) should be avoided to avoid unwanted gastrointestinal disturbances prior to race.

Many runners will opt for a large plate of pasta for their pre-race dinner, but there are many other carbohydrate-rich foods that can be part of this meal, such as a baked potato or rice with tofu or chicken.

Depending on what time dinner is made, they may eat a high-carbohydrate snack in the middle of the night (for example, cereal with milk).

The post-race

Nutrition is likely to take a backseat for several days, but runners still need to ensure they have replenished nutrients and rehydrated properly.

As they would on training days, "snacks" should be consumed immediately after the race. Bananas and snacks are generally available after the race for participants.

Some may not feel like eating and may opt for a sports drink for hydration and energy supply. Afterward, they may enjoy their favorite foods.

References

1. Higdon H. Marathon: The Ultimate Training Guide. Rodale Books; 1999.
2. Applegate L. Eat Smart, Play Hard: Customized Food Plans for All Your Sports and Fitness Pursuits. Rodale Books; 2001.
3. Clark N. Nancy Clark's Food Guide for Marathoners, 2nd ed. Meyer & Meyer Fachverlag und Buchhandel GmbH; 2007.
4. Clark N. Nancy Clark's Sports Nutrition Guidebook, 3rd ed. Champaign, Ill.: Human Kinetics; 2003.
5. Dunford M. Sports Nutrition: A Practice Manual for Professionals, 4th ed. American Dietetic Association; 2006.
6. Rich M. A guide to the most popular Marathons.