What Does a Runner Eat?
If you’re an athlete, it’s important to pay attention to your nutrition. Every sport has different nutritional needs — so what should a runner eat?
First and foremost, it’s important to maintain a balanced foundation of healthy eating and to get the right nutrient ratios.
As an endurance athlete, it’s also crucial to ensure you’re getting enough vitamins and minerals — especially because you lose minerals through sweat.
Endurance sports like running also increase your need for carbohydrates, as they are used more efficiently than proteins or fats during this type of activity.
In general, it’s recommended that about 60% of your daily calories come from carbohydrates.
Since “carbohydrates” is a broad category, it’s important to choose the right types of carbs.
Good carbohydrates can be found in healthy foods, such as:
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Vegetables & fruits
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Whole grain products (bread, pasta, oats, etc.)
While the general recommendation is two servings of fruit per day, runners can benefit from having three to four servings daily.
If that’s not realistic for you, a multivitamin can help fill in the gaps.
Less healthy carbohydrates include sweets such as:
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Cookies
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Candy
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White bread
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Pastries
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Most ice creams
When to eat which carbs?
The best advice is to focus on healthy carbs outside of training and competition.
However, during races or long training sessions, consuming faster-digesting carbs (even from less healthy sources) can actually be helpful — because they are absorbed quickly and provide fast energy.
Examples include:
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Sports bars
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White bread with sweet toppings
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Sports gels