Weekly Sample Runners Diet – Smart Eating Plan For Runners


Are you training for an upcoming run? Do you plan to lose weight while training? Is improving your performance level part of your grand plan? Running is the rave nowadays. Some purely do it as a fun way to lose weight. Others are quite into it for building stamina and endurance—while still losing weight. So, you look for sample runners diet to keep you satisfied, motivated, and feel full without eating too much. On how to make it work, read on.

Source: active.com
Source: active.com


(Joanna Golub's Runner's World Meals on the Run cookbook has 150 energy-packed recipes that can be prepared in less than 30 minutes)

Important Aspects of A Runner’s Diet

A smart runners’ diet is not just any diet, it must be suffused with nutrients to ensure excellent performance. It must be noted that runners need more calories to burn than average person. Carbohydrates, healthy fats, and protein, for instance, deliver needed energy during a run as well as provide the necessary fuel to regulate glycogen level and blood sugar in muscles, to repair worn tissues and build new ones.

Balanced nutrition is another essential aspect in runners’ diet particularly in terms of maintaining a healthy weight. One cannot restrict calories, fat or protein as well as carbohydrates as it can prove to be dangerous to health as well as performance. The key, however, is to choose nutrition-dense foods that can deliver the said requirements without the weight gain.
So, what to do? Shift to “real” food like fruits and vegetables, beans, nuts, organic meat, and healthy carbohydrates like wild rice or quinoa, and other similar items on the food pyramid. It is essential to cut back on sweets, unnecessary carbs and sugar intake, and alcohol—particularly on rest days.

To enjoy your food, use spices and cook them differently. Instead of the usual steam or grilled cooking, try sautéing or baking. Crock pot cooking is also a good way to enjoy food sans the efforts.

Full-Week Sample Runners Diet

Source: travelinglowcarb.com
Source: travelinglowcarb.com


To give you an idea, here’s a sample runners diet for the whole week from ACTIVE with a little tweak:

Day 1:

  • Breakfast – Strawberry yogurt + low-fat granola + chopped fresh strawberries + organic orange juice
  • Snack – 1 cup milk and 2 homemade oatmeal cookies
  • Lunch- broiled whole wheat bagels + tomato slices, red onion and reduced-fat cheese + coleslaw with low-fat dressing
  • Snack- 20 baby carrots + ½ medium apple (dip: chunky peanut butter)
  • Dinner – Broiled halibut + ½ cup corn salsa + 2/3cup brown rice + 15 olive-oil/garlic sauted asparagus or zucchini
  • Snack – 1 cup mandarin oranges


Day 2:

  • Breakfast – 1cup shredded wheat cereal + 2/3 cup fresh milk + 2tbsp slivered almonds + 2tbsp raisins or dried cranberries + ½ cup honeydew melon
  • Snack- ½ cup grapes + ¾ cup milk (with single shot espresso, if you may)
  • Lunch- 1 Shrimp Wrap; if allergic, try 2-ounce grilled chicken instead of shrimp
  • Snack- 1/2c cantaloupe (cubed) + 16-ounces water (or fruit juice)
  • Dinner – Rainbow rigatoni + 10 Romaine lettuce sleeves with 2tbsp preferred dressing
  • Snack – 2 whole wheat fig bar cookies + 1 medium red pear + 1cup milk


Day 3:

  • Breakfast – Vegetable frittata + 1 slice whole wheat toast (with 2tsp jam)
  • Snack- 1cup tomato juice
  • Lunch- tuna sandwich + 10 baby carrots
  • Snack- 1 kiwifruit + 1cup milk
  • Dinner – Lamb + Couscous + 1cup olive-oil-galic-sautéd spinach + tomato/cucumber salad on vinaigrette dressing
  • Snack – 1/4c mixed nuts + semi-sweet choco chips


Day 4:

  • Breakfast – Oatmeal topped with fat-free milk + 6-ounce orange juice
  • Snack- 1/2c watermelon (chunks)
  • Lunch- Vegan Spaghetti topped with 2tbsp parmesan cheese + tossed leafy greens with low-cal Italian dressing
  • Snack- 16 homemade corn tortillas and ½ cup “jicama” strips dipped on guacamole
  • Dinner – 4-ounce roasted skinless chicken breast + baked Brussels sprouts and potatoes + orange/honey-glazed carrots
  • Snack – 2 tbsp dried apricots + 2tsp slivered almonds


Day 5:

  • Breakfast – 1 slice whole wheat toast + 1 tbsp peanut butter + 1/4c fat-free cottage cheese + 1/2c pineapple chunks
  • Snack – 1med apple
  • Lunch – healthy deli sandwich + 1c sliced vinegar/spices-marinated cucumbers
  • Snack – 1/2c carrot-raisin salad + 1c milk
  • Dinner – 1 slice cheese pizza with mushroom, red bell pepper, and tomato slices + baby greens/pear with sesame-ginger dressing
  • Snack – 1c sorbet + 5 vanilla wafers


Day 6:

  • Breakfast – scrambled egg with tomato slices + 1 slice whole wheat muffin topped with 1tsp jam + 6-ounce grapefruit juice
  • Snack – 6-ounce plain yogurt topped with 1tsp jam
  • Lunch – grilled cheese & roasted red pepper sandwich + 1 1/2cup vegetable soup +
  • Snack – 1cup baby carrots + 1c milk
  • Dinner – 4-ounce roasted pork tenderloin (or baked halibut, boneless skinless chicken breast, fillet mignon or scallops) + 1c steamed broccoli + 1/2c smashed red potatoes + 1 cup milk
  • Snack – 2-ounce low-fat bran muffin topped with 2tbsp jam or fat-free cream cheese + 1 large orange


Day 7:

  • Breakfast – lemon-blueberry pancake + 1 cup milk (or orange juice)
  • Snack- 1 banana + ½ cup milk
  • Lunch – chili-topped sweet potato + water
  • Snack – 1c snow peas with 2tbsp low-fat dressing (or 2 1/2cups broccoli florets—steamed)
  • Dinner – chicken fajita + 2/3 cup brown rice
  • Snack – 4 dried apricot halves + 1oz almonds + chocolate chips


In Conclusion

Source: bbcgoodfood.com
Source: bbcgoodfood.com


A sample runners diet must be done smartly by covering not just performance and stamina but also weight loss and recovery. Consider specific situations when it comes to meal preparation. Eat sparingly during lean days and gorge more during tough training week. Be reminded that food is fuel to runners. So make sure when you eat do it smartly.

Here is a resource to help you  prepare fresh, delicious meals that will bolster your running and satisfy your appetite


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Weekly Sample Runners Diet – Smart Eating Plan For Runners
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Weekly Sample Runners Diet – Smart Eating Plan For Runners
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Looking for a runners’ healthy meal plan? Check out this weekly sample runners diet plan.

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