Meal Planning for the Runner

Pasta is a runner favorite.

For runners, the high amount of energy that they expend means that they’ll have to modify their diets if they want to optimize their results. Some foods are simply less energy-dense than other ones, while some foods might provide too much energy and leave you feeling like a slug. When it comes to a runner’s meal planning, knowing which foods suit you the best can really help amp up your performance.

So which foods will you want to buy, and what foods do you want to avoid? Let’s first look at the type of foods that will only slow you down.

-Avoid These Foods

Meal planning for the runner means having a knowledge of the macronutrients: fat, protein, and carbohydrates. For the long-distance runner, carbohydrates can be especially useful because they supply quick doses of energy that can go to fueling your muscles and your body.

Although fat is calorically-dense, meaning it’s packed with plenty of energy, it’s a better bet to avoid anything that has a lot of fat in it. Fried foods and butter are to be avoided, as the digestion required to process them can sometimes slow you down.

Similarly, loading up too highly on protein might help you build muscle, but building muscle isn’t the goal of the long-distance runner, endurance is. If you must have your meat, make sure to moderate it and include plenty of energy-rich carbohydrates.

-Flock to These Foods

Some foods naturally lend themselves to a carbohydrate emphasis in rationing your macronutrients properly. Spaghetti and pasta, especially, have been favorites of marathon runners when it’s time to pack on the carbs.

Cooking spaghetti and pasta will typically involve using olive oil, which provides healthy fat that won’t weigh you down. Garlic can be included, as well as a bit of cured meat like pancetta or bacon to really make the meal enjoyable. Don’t overdo it with the cured meats; just use them for a little bit of flavor and protein. Continue to focus on cooking pasta well and you’ll have a delicious carbohydrate-heavy meal ready to go.

When you’re not loading on carbohydrates for the big race, a healthy combination of fruits in the morning, vegetables at lunch and dinner, and proteins throughout (eggs, chicken, turkey) will have you feeling great throughout the day. Post-workout foods can include fruit and nuts to help you rebuild what you’ve lost.

If you get used to cooking for yourself, you’ll be able to plan meals and cook quickly, making eating more convenient and a bigger part of your life as a runner.

Photo Credits: Baffs

Originally posted 2009-04-16 05:14:31.

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