Diet Plan for Runners

Proper nutrition for runners can help boost performance by ensuring adequate nutrients to optimize energy. Because running is a high-impact aerobic exercise, runners expend a higher amount of energy which requires a diet with an adequate amount of calories and the right mix of both macronutrients (carbohydrates, protein, and fat) and micronutrients (vitamins and minerals). Including healthy, nutrient-dense snacks throughout the day can be a helpful way for runners to get enough calories to support maximum performance.

Prioritizing snacks in their whole food forms is a helpful way to ensure a well-balanced diet. These options include high-quality meats, vegetables, fruits, nuts and seeds, and whole-grains. Reducing foods with added sugars in the diet overall can help prioritize nutrient-rich options that help provide longer lasting energy.

Here’s a list of healthy foods for runners based on dietary preferences:

Paleo Food Options for Runners

• Vegetables - any vegetables such as broccoli, brussel sprouts, carrots, cucumbers, turnips, carrots, sweet potatoes, potatoes, any leafy greens, beets
• Fruits - berries, apples, pears, cherries
• Lean meats and proteins - poultry, beef, seafood, eggs
• Snacks made from whole foods such as plantain chips, dried fruits without added sugars, or Chomps meat sticks
• Cassava based foods and snacks
• Nuts and Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, pistachios, walnuts

Whole-30 Approved Food Options for Runners

• Vegetables - all vegetables
• Fruits - all fruits
• Lean meats and proteins - poultry, beef, seafood, eggs
• Snacks made from whole foods such as plantain chips, dried fruits without added sugars, or Chomps meat sticks
• Nuts and Seeds - almonds, cashews, pumpkin seeds, sunflower seeds, pistachios, walnuts

Keto Food Options for Runners 

• Fish - salmon, tuna
• Lean Meats - poultry such as turkey or chicken, beef
• Seafood - crab, shrimp, lobster
• Lower-carbohydrate fruits such as avocados and coconuts, berries in small servings
• Eggs
• Chomps Turkey or Beef sticks
• Leafy Greens
• Lower-carbohydrate vegetables such as mushrooms, artichokes, cabbage, cucumbers, onions, celery, zucchini
• Nuts and Seeds - pumpkin seeds, almonds, walnuts, pine nuts, chia seeds, hemp seeds, flaxseeds
• Coconut, avocado, olive oils

Weight Watcher’s Food Options for Runners

• Vegetables - all
• Fruits - all
• Dairy - nonfat plain yogurt, low-fat cheese
• Beans and Legumes
• Whole-grains such as rice, oats, quinoa
• Proteins such as fish, poultry, lean beef, seafood
• Under 100 calorie snacks such as popcorn, Chomps meat sticks

Here are a few sample meal ideas for runners as a part of a generally healthy and nutrient-dense diet that prioritizes protein and fiber-rich foods. However, remember that individualized metrics such as age, height, weight, and personal factors will change the total amount of daily energy needed.

Breakfast Options:

• Sweet potato hash with scrambled eggs and spinach
• Oatmeal with peanut or almond butter and fresh or frozen berries, side of scrambled or hard-boiled eggs 

Lunch Options:

• Roasted chicken wrap on whole-wheat or grain-free tortilla with lettuce, tomato - side of Chomps Salt and Pepper Venison and an apple
• Chopped salad with arugula, chickpeas, tomatoes, cucumbers, olive oil + vinegar, bacon, and Chomps Spicy Jalapeno Beef stick or Nashville Hot Chicken stick.

Snack Options

• Dried mango + Chomps Original Turkey
• Crackers, hummus, Chomps Sea Salt Beef
• Handful of almonds + fresh apple
• Pizza “toast” with 1 slice whole-grain or gluten-free bread with marinara, cheese, and Chomps Italian Beef.
• Fresh pear + Chomps Smoky BBQ Beef

Dinner Options

• Roasted salmon with wild rice and side salad
• Chickpea pasta with pesto, grilled chicken, green beans

Learn what to eat before a run and which are the best foods for post-run recovery to fuel your body. 

Focusing on whole, minimally processed foods will provide a variety of nutrients in a runner’s diet. In addition, combining quality protein sources with fiber-rich foods will provide runners with longer lasting energy. For more healthy, high-protein, and portable whole food snack options, visit the Chomps store for a variety of flavors and options that fit your specific needs.