Runners must have a balanced diet to maintain good health and stable performance. A balanced diet is composed of carbohydrates, protein, fats, vitamins, and minerals.

A nutritional plan is essential to runners to ensure they’re meeting their body’s increased nutrtional requirements. Good nutrition will help the runner maximize his training and competition performance.

Competition nutrition is an extension of training nutrition. The correct nutritional strategies before, during and after competition will help you achieve the ultimate goal: your best possible marathon performance.

By knowing when, what and how much he is going to eat and drink, a runner is confident he can have the best possible nutritional preparation.

Carbohydrates, the best source of energy, should comprise about 60 to 65% of the total calorie requirement Carbohydrates complement proteins and fats in nourishing the body. . Whole grain pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and whole grain breads are good sources of carbohydrates.

Protein also supplies some energy to the body and repairs damaged tissue during training. It should comprise 15 to 20% of the daily intake.

For long distance runners, it is recommended that they eat .5 to .75 grams of protein per pound of body weight. The best sources of protein, which at the same time are low in fat and cholesterol, are lean meats, fish, low-fat dairy products, poultry, whole grains, and beans.

Fat should only compose not more than 20 to 25% of the total diet of runners. Nutritionists recommend foods that are low in saturated fats and cholesterol. Further, eating foods such as nuts, oils, and cold-water fish are also good sources of omega-3, acknowledged as deterrent for certain diseases.

As far for vitamins, it is recommended that runners sourced it from whole foods

Calcium is an important in a runner’s diet to prevent osteoporosis and stress of fractures. Good sources of calcium are low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Iron is important because it delivers oxygen to the cells. Absence of iron in a diet will result in feeling weak and fatigued.

Good natural sources of iron include lean meats, leafy green vegetables, nuts, shrimp, and scallops. To recover lost electrolytes, try to get a sports drink or some pretzels after the workout.