Runner’s Diet: Plan, Menu, Recipes, Good And Top Running Foods

Top Running Foods

Athletics and long distance runners need to have a diet suitable to their work. They cannot sustain and perform in their task on a normal diet as we take. For this reason they have to include some extra dietary portions while eating food.

Long distance runners need a constant supply of energy to maintain their speed, for this reason they should select a diet rich in carbohydrate, protein, fats, fluids and vegetables which qualifies their demand.


Diet rich in complex carbohydrates is the main fuel for the energy needed for running.

As the absorption of complex carbohydrates is slow, it provides a constant supply of energy to the long distance runner. This comprises of wheat, wheat bread, wheat pasta, vegetables and other cereals.


Protein is required to maintain and repair muscles, tendons and ligaments of the runner. Lean meat is the right source of protein in a long distance runner. Fish, turkey, beef, chicken and low fat dairy food are best suited for a runner.


Mono saturated fats slow the process of digestion and thus keep the energy requirement fulfilled.

Olives, olive oil, nuts and peanuts, canola oil can be used for this purpose.


Water and sports drinks which contain electrolyte are beneficial to combat dehydration caused during exhaustive running. A runner should drink 10 to 12 glasses of water in a day.

If you want to be a runner with a vegetarian diet, you have to ensure all the necessary carbohydrate, proteins, fats and vitamins are met with through the proper vegetarian source.

Protein, carbohydrate, fats, vitamins and mineral content can be met with soy protein, beans and legumes, nuts and seeds, leafy vegetables, fortified breakfast cereals, tofu and beans. Juice of lime and orange will be good as electrolyte supplement in a runner. Dairy products will suffice the need for calcium.

If adequate nutrition is maintained, runners should not get worried with a vegetarian diet.