Diet To Increase Your Running Performance

Let’s get one thing straight, a runner’s diet is not much different to any other diet. The diet should be low in fat and include moderate amounts of protein, carbohydrates are the bodies preferred energy source and because you are active with your running you need to fuel your body with the energy it needs. The best carbohydrates foods are fruits and vegetables and let’s not forget whole grains!

To be on a healthy balanced diet you should be including the following into, carbohydrates, proteins and fats. If you don’t have a healthy balanced diet you may have side effects such as mood swings, energy bursts and randomly feeling tired.

Now we have gone over what you should be consuming, we should mention what the rough estimates you should be aiming to consume. You should be aiming to obtain around 55% to 65% of your calories from carbohydrates, 15% to 20% of your calories from protein, and 10% to 15% from fats. Your calorie intake will differ depending how active you are on that particular day.


When you run, the body burns a mixture of carbohydrates and fat, but it relies heavily on carbs as the main source of energy as they provide an easier source of fuel. The more intense you’re running the more intense your body’s need for fuel is. So if you’re running more than normal make sure you eat extra carbs to keep your body’s engine running smoothly.

The main sources of carbs:

Pasta, Brown rice, Potatoes, Fruit, Vegetables, The whole flour Breads, Wholegrain cereals, High-fibre breakfast cereals.


Protein is the main key to restoring damaged muscles, it is essential for the normal physiological functions, such as growth and repair of damaged muscle tissues; protein also impacts your metabolic energy. Beginner runners especially need slightly higher protein intake to support an increase in muscle mass, not to mention help repair you’re sore legs after your first running sessions.

The main source of protein:

Beef, Chicken, Fish, Meat, Eggs and milk, Beans (including soy), Nuts and seeds


Fat for some reason has acquired a very poor reputation in today’s society, however if your intake of fat is moderated there is no harm done. In fact fat provides high amounts of energy and its concentrated source of energy is higher than that of carbohydrates.

Means the sources of FAT:

Meat, fish, eggs, oils, fats, and nuts.

Work on quality, but keep in mind that a good balanced diet will improve your performance, Putting in place a good diet will increase your performance, however this is not a miracle cure to running faster and further, the only way to do this is to keep training.

Want to find out more about running diets, then visit Herman Valdamirin’s site on how to choose the best tips for running.

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