How to Follow a Runner's Diet

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Runners have special nutritional needs; fulfill them for maximum performance.
Step 1: Divide your calories
Get 50 to 60 percent of your calories from carbohydrates, 20 to 25 percent from fat, and 15 to 25 percent from protein. If you eat 1,800 calories a day, 900 to 1,000 would come from carbs, which include fruits, vegetables, and grains; about 400 would come from fat, preferably good fats like nuts and olive oil; and another 400 or so would come from protein, such as beef, chicken, or fish.
Tip
Going below 25 percent fat may increase your risk of injury.
Step 2: Choose the right foods
Eat mainly complex carbohydrates, which means vegetables, fruits, and whole grains. Stick with lean protein, like chicken and fish, and unsaturated fats, like those in nuts and olive oil.
Step 3: Time your eating
Eat most of your daily carbohydrate calories an hour or two before running, to provide fuel for your run, and within two hours of finishing, to replenish your energy stores. Pick ones that are rich in fiber and have high water content, like spinach and grapefruit.
Step 4: Stay within your range
If you're trying to lose weight, don't eat more calories than you are burning, or you'll gain weight no matter how much you're running.
Tip
Multiply your weight by 13 for the calories you need to maintain your current weight. You burn about 100 calories for every mile you run.
Step 5: Stay hydrated
Drink water an hour or two before you run. If you're planning to run for more than an hour, have a sports drink instead of water. It will help replace the electrolytes your body loses during a long run and the sodium will help you retain water.
Tip
To determine how much water you need to drink before a run, weigh yourself naked, get dressed and go for a hard run, and reweigh yourself in the buff. For every pound of weight you dropped in sweat, you need to take in 16 ounces of liquid.
Step 6: Don't carbo-load
Forget the old advice about severely limiting your carbs several days before a long-distance race and then gorging on them right before it. Recent research advises eating normally until three days before the big race, then increasing to a 70-percent carb diet up to and including the morning of a long run.
Did You Know?
Contrary to popular belief, runners have fewer knee problems and musculoskeletal pain in their later years than nonrunners, according to a study.

[@realworldhistory266]

you don't need sports drinks

[@amankaur8684]

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[@clhoyt1003]

Thanks for the info! Gonna try this out.

[@Mutants123]

everything has to be according to a study..

[@nvhieu97]

he looks so sad when hes eating

[@InTheMomment]

Great video! Very factual ! Thank you!

[@Nsamity]

I couldn’t survive while running by only eating 1800 calories a day 😂

[@Alex-ll7hk]

1800? hahaha never under 2500k

[@christech82]

Exactly like my diet!! I am a moderate runner and also a pescaterian. Therefore, my only intake of protein is coming from nuts such as almonds and seeds. I do eat Pasta, spaghetti, and sometimes bread BUT they are all Gluten free. I disagree with energy drinks, its only because they are loaded with sugary stuff which I instantly react to !

[@crossaffectjunior]

yea!

[@brianle2147]

Eat one hour before you run? Have fun with a cramp! I thought the minimum time was to wait at least 3 hours for the best digestion lol

[@princesslolitaaiya]

Eating 1 hour before a run is okay if it's around 100 calories

[@HandelandJ]

+Brian Le It depends on the person... whatever works for you :)

[@user-kp5ie5jf5u]

I will have to search for a toilet. But I guess if you plan to do ultra you need to learn to eat at any time. I have found that bananas and apples work best for me 3 h before I run and a little coffee.

[@kntwing23]

i never run outside my house...i have an elliptical @ home .....i mostly used about 30 mins tops..drink something 10 mins later..

[@ToastedCigar]

That 13 x bodyweight formula is way too little for a runner, sorry..

[@ColinKing]

From an evolutionary point of view, calorically dense foods are the best kind of food because they store fat. This is ideal in an environment where there is a food shortage. Since we live in a place where there's food everywhere, this is not a problem for us, and calorically dense foods are detrimental.

[@OfflineOffie]

fewer knee problems ???? both of my knees are hurting like hell

[@animatronicfuturisticshama1153]

>And sports drinks Dropped, also if you're a serious runner you need way more than 1800 calories. Running 60 minutes is going to soak up calories like a spoonge, even throughout the rest of the day.

[@OC-CPA]

What part of "with the exception of fruits" do you not understand? -_-

[@BinkieMcFartnuggets]

Runners are in too much of a hurry, how about a walkers diet?

[@becidus]

How does one include olive oil in the diet under fat requirement?

[@mariahmata9513]

becidus, cooking it with your chicken, steamed vegetables, or salads.

[@TheMetallicaGods]

Carbs, carbs, carbs, carbs, carbs, carbs....

[@crossaffectjunior]

He is number 237, yay!

[@wickedinUS]

its ok if you one of them

[@OC-CPA]

Yes, many who are used to eating natural whole foods find junk food disgusting, but you can't simply ignore the fact that many who are used to eating sugary and salty processed foods likewise find most non-fruit healthy foods to be bland and unpalatable. There's nothing wrong with simply acknowledging that healthy food is healthier. We don't have to push some moralistic myth that it also inherently tastes better.

[@OC-CPA]

Telling yourself something doesn't make it true. There's a reason why the general population opts for sugar- and sodium-dense foods instead of sugar- and sodium-poor foods. In the long arc of human evolution, the typicality of starvation had rewarded the human tongue for seeking energy-dense sugar and hard-to-come-by sodium.

[@flowthrupranayama]

dont hate huh? cast out the beam in your own eye.

[@metalmonkey321]

here's my runners diet base training = w/e i wanna eat competition training = healthy

[@harryspringfield6970]

Chris Lim what are your prs

[@m01229]

huh?

[@Janskleig]

Umm, bananas, oranges and watermelons?

[@eskila86]

I need 2015 calories to mantain weight? I eat less than that for sure... or the sop i'm eating is a big mac in disguise!

[@MisterTappi]

@MdP2 lol

[@BB-vo6on]

I need 3000 plus calories for my running

[@amibbdos]

1800 a day? :O

[@RavishingRedheadd]

well your supposed to lol.i do it

[@gilbot3030]

lol

[@CasualMaggot]

remember to weigh yourself in pounds for this one, or you will have too few calories!

[@DetJohnKimbel]

My runners diet? PCP

[@Glitterprincess23]

Not if you were running all the time. :)

[@mitchellsese]

but food.....

[@Serpentofthegarden]

because cheese burgers didn't evolve they were created :p

[@AznM4fia]

stop spamming god.

[@jopageri]

Way to miss the reply button

[@tchanabc]

da actor is HOT

[@Conquad]

thats BAD

[@OC-CPA]

Ugh, with the exception of fruits, why do all the healthiest foods have to be the worst tasting foods? =/ Couldn't God/evolution have made it such that the best-tasting foods are also the healthiest?

[@princeXblood]

did anyone relize he's black and eating wid chop sticks

[@mat00422]

Oh hey! Have you considered intellectus 424 diet (google it)? Ive heard some awesome things about it and my cooworker lost lots of weight with it.

[@wickedinUS]

dont talk about your self on youtube

[@Mykal73UK]

first!!!!!!!!!!!!!!!!!!!!!!!!!!1

[@Mohnkuchenraucher]

first

[@aarongarner5155]

This is garbage advice. So you should eat a standard American diet?

[@harryspringfield6970]

Aaron Garner what’s that supposed to mean