Believe it or not, running is more than just physical fitness. It’s about fueling your body with the right nutrients to keep your legs pumping and your energy levels soaring. What you eat can make or break your performance, whether you’re a seasonal marathon runner or someone who jogs around the block every day. Just think of your body as a high-performing car. If it doesn’t get quality fuel, you won’t get very far (or get there very fast)!
You need a comprehensive plan to improve your on-field performance and help you feel a whole lot healthier and happier. This article could be the starting point to make that happen, but don’t worry – it isn’t your typical “eat more kale” advice. I’ve put together a 7-day meal plan that’s delicious and caters to runners’ needs. Ranging between protein-packed breakfasts and carb-loaded dinners (yes, pasta is on the menu), this plan can increase your strength, speed up recovery, and help you feel energized all week.
So, lace up those sneakers and join me as I reveal some saucy food combos to ace those laps!
As the name pretty much tells us, a 7-day meal plan for runners is designed to fuel runners through their training week. It emphasizes a balanced blend of lean proteins, complex carbohydrates, and healthy fats to support muscle recovery and energy levels (1). Proper hydration and nutrient-dense foods contribute to the enhanced performance of runners during training and competitions.
A runner’s meal plan typically covers meals and snacks that respond to the specific needs of individuals. For example, carbs support endurance. Protein can help repair your muscles, and vitamins/minerals help you feel strong, so you’re all set to hit the pavement (2).
Running takes a lot of energy. You may feel exhausted after a short run if you don’t have a balanced meal plan. However, before you start exploring your options, it’s important to know that there’s no one-size-fits-all solution for runners when it comes to diet plans. Every person’s caloric requirements rely on their height, weight, and other factors that influence energy expenditure (3).
Pro Tip: Runners should modify their calories when they stretch their mileage or increase their performance goals to complete their marathon training plans successfully.
What a runner eats in a week also depends on their dietary preferences. Let’s say you’re a vegetarian – then you must focus on foods that contain the right plant-based foods. Here’s a 7-day meal plan for vegetarian runners:
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This is a meal plan that contains the necessary food groups. It has whole foods that are rich in fiber, protein, and essential vitamins.
Read more: 4-Week Running Plan to Lose Weight
The main food groups that should make it onto every runner’s meal plan are:
Different macronutrient ratios work differently for every person. As per the Institute of Medicine, everyone should aim to eat (4):
Your specific targets within these ranges may vary based on personal requirements and preferences. For example, runners may want to aim toward the higher end of carbohydrates to fuel their runs. More generally, they should also eat enough calories to sustain their training programs. According to the experts, your caloric needs depend on the following factors (5):
It also goes without saying that the more mileage a person runs, the higher their caloric needs will be.
Your body uses these minerals and vitamins to conduct life-sustaining biological functions. Those with a balanced diet containing fruits and vegetables can easily get the necessary micronutrients. These are particularly important for athletes. Engaging in excessive training can put the body in an immunocompromised or inflammatory state (6). This may make a person feel sick and prone to quit.
A 2000 study highlighted that beyond just meeting calorie needs, getting sufficient micronutrients can help reduce the inflammatory impact of training (7).
Although most people can obtain these essential micronutrients from their diets, individuals with dietary restrictions may be at risk of deficiencies. A 2019 study suggested that those who adhere to vegetarian or vegan diets may require extra dietary planning or supplements such as vitamin B12, vitamin D, and iron (8). You should talk to your healthcare provider or a registered dietitian to get individualized advice.
These are the three macronutrients that are required by runners to stay fit and healthy. Although individual needs vary, most runners should focus on getting a variety of foods from all food groups, which will meet most people’s needs.
According to the Dietary Guidelines for Americans, protein should comprise 10-35% of daily energy, fat should comprise 20-35%, and carbohydrates should contribute 45-65%.
Proteins
Proteins help build and repair muscles. This means eating enough protein is necessary to help with muscle recovery after an exercise session.
A small 2017 study of elite runners found that adding whey protein to their diets helped reduce injuries and improve endurance (9). However, recreational runners typically get sufficient protein from their regular diets.
Focusing on a protein-rich meal or snack after running can be beneficial. According to 2008 research on consuming carbohydrates and protein, post-workout supports glycogen storage, enhancing muscle recovery (10).
Some healthy protein sources include:
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Carbs are the most accessible form of energy that can easily be used during runs. A 2008 study involving elite runners found that most consumed 50–70% of their daily caloric intake from carbohydrates (11). Runners who trained at higher intensities and covered longer distances required even more carbs.
Although most recreational runners aren’t logging 100 miles or more per week like elite athletes, they still need to prioritize sufficient carbohydrate intake. Consuming too few carbs can lead to sluggish performance, inadequate recovery, increased risk of injury, and symptoms of overtraining.
As per the American Heart Association, some popular sources of carbs for runners are (12):
Some runners may reduce their fiber intakes at certain times due to gastrointestinal issues. This could mean they eat a low-carb diet before their runs to avoid discomfort. Still, the amount of fiber the gut can tolerate varies from person to person. This may compel them to experiment with different strategies until they figure out what works.
Fats
Fats are an important part of a balanced diet and play a primary role in nerve function.
A review in 2018 suggested that athletes who run or swim may benefit from more fat in their diets (13). They may notice enhanced endurance and better performance when they include healthy fats in their diets.
Some healthy sources of poly- and monounsaturated fats are:
If you’re serious about running, planning your meals may take some time. There’s always an option to seek professional help to get your hands on a solid diet plan. This may include instructions on how to stretch before running, how to time your meals, and the alternatives if certain foods aren’t readily available.
Some people may start running because they want to lose weight. The right running program may help build muscles, increase metabolism, and lose weight if you’re careful about caloric consumption.
According to Denver-based runner and registered dietitian nutritionist Jessica Crandall Snyder, many runners overestimate the calories they burn during workouts, which often leads to overeating and, ultimately, weight gain instead of loss. It’s helpful to accurately estimate your energy needs and set your calorie intake targets based on your goals.
A meal plan for runners to lose weight may include the following foods:
Avocados are an excellent post-run refueling option. In addition to being rich in heart-healthy mono- and polyunsaturated fats, avocados can help with weight management. Research from the British Journal of Nutrition found higher avocado consumption to be associated with lower body weight and waist circumference (14).
Water is essential for weight loss, even though it’s not food. A decrease in body mass of 1-2% due to dehydration can reduce performance (15). Lower performance means fewer calories burned and less muscle development. To ensure proper hydration, drink plenty of water throughout the day, including before and after your run.
Eggs are a runner’s ideal snack due to their high protein content. This is particularly beneficial for those who are looking to lose weight, as more protein at breakfast can help. Some studies have suggested that spreading protein intake throughout the day rather than consuming it all at dinner is important for maximizing the benefits of protein (16).
As a runner, it’s important to understand “oxidative damage”, which occurs when your body uses oxygen to break down food for energy, such as during a run. Balancing the workout stress with antioxidants is essential. Berries are one of the best weight-loss-friendly sources of antioxidants. Frozen berries are an excellent option when they aren’t in season. Research from the University of Chester found that frozen fruits and vegetables tend to contain similar amounts of vitamins and minerals to fresh ones (17).
In addition to protein, meat stands out due to its high iron content. Iron is essential for delivering oxygen to your muscles. Without enough of it, your workouts and overall health can suffer. Lean cuts of beef such as sirloin and fillet are great beef choices for those who are trying to lose weight. When buying ground meat, choose varieties that are 90% lean or more, which will be clearly labeled on the packaging. If you prefer to eat less red meat, then fish and poultry are also excellent sources of iron.
You’ll find many other food options in your running diet plan. Just ensure it considers all your individual needs and preferences. As previously mentioned, the dietary requirements for runners may vary. For example, the foods you enjoy or what is readily available to you may be different than for another runner. Therefore, you should consider all such factors before curating a dietary schedule for yourself.
Read more: Beginner Running Plan for Weight Loss and Ultimate Confidence
Running in a fasting state can create problems. It’s better to eat before running to give your body the fuel it needs. However, if you do those laps on an empty stomach, you should take the right measures to avoid risks.
Despite the challenges, some experts strongly advocate running on an empty stomach. They believe in the theory that exercise before eating leads to the burning of more stored fats (18). In either case, going for a morning run, particularly before a busy day, is an excellent way to lift your mood and boost your energy. It gives you a positive start and leaves you feeling accomplished and happy as you start your day.
Running without eating properly may negatively affect your body. It can affect your performance, creating a significant dip in it. The low energy levels could make you feel tired earlier than usual. Your body is reliant on glycogen (stored carbohydrates) for quick energy during exercise. Without fuel, these stores can quickly deplete. This may cause you to feel sluggish, lightheaded, or even dizzy during your run.
Not eating enough can increase muscle breakdown, as your body may use muscle protein for energy. This can lead to muscle loss and hinder recovery over time. To get the most out of your workouts and protect your muscles, eating a light snack or meal that is rich in carbs and protein is crucial before you hit the pavement.
The 50-25-25 meal plan is a portion control strategy that divides your plate into three parts: Also called the “Diabetes Portion Plate”, this method helps manage blood sugar and creates balanced meals (19). Drinking coffee or any caffeine before a run can boost your energy and make your workout less uncomfortable. Many long-distance runners, cyclists, and triathletes use caffeine supplements to enhance their performance on race days. Caffeine can affect people differently though, so do whatever is right for you. Morning workouts may be great for some people, but afternoon or evening exercise has its own health and fitness perks. So, if you’re not a morning person, no worries—night owls can still reap plenty of benefits! What’s important is that you do the exercise, so choose a time that works best for you. This depends on your fitness levels, goals, and other individual factors. Some people aim for one long run and 2-4 shorter runs on alternating days. Your long run should be 1.5 to 2 times longer than a short run or about 20-30% of your total weekly mileage. Short runs should be around 20-30 minutes, potentially covering approximately 2-4 miles each time.Frequently Asked Questions
What is the 50-25-25 meal plan?
Should you drink coffee before a run?
Is it better to run in the morning or at night?
How long should a run be?
Who would have thought that a simple exercise such as running relies on nourishment for better performance?
A growing body of research suggests that athletic and even leisure runs should be fueled with the right diet plan. This should balance proteins, carbs, healthy fats, and micronutrients from a variety of foods. Testing your pre-race meal and snack during training is super important. That’s why this 7-day meal plan features similar breakfasts on those tough intervals, tempo, and long run days, just like you’ll eat on race day.
Be mindful of your dietary preferences. Just because something works for your friend doesn’t mean it will suit you too. You should consult a registered dietitian to get guidance and a custom meal plan.
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