Creating the ideal nutrition plan to meet the needs of a runner is just a series of simple steps. The perfect nutrition plan will keep you fueled, help you maintain a healthy weight, optimize your performance, and keep you feeling great while training for your next race. If you can follow these simple rules, you will build a solid nutritional foundation to prevent injuries or even PR at your next race:

1. Refuel fast. Ideally, within the hour after your workout is complete, you want to focus on replenishing your body with proper fuel to aid recovery. The perfect post-workout snack includes both carbohydrates and protein. You need the carbs to replace the muscle glycogen (the storage form of carbohydrates in the body) that was depleted during exercise. Protein is needed to repair damaged muscle tissue. The number of calories your post-workout meal depends on how long and the intensity of your workout. An open-faced peanut butter and banana sandwich is a good option, or an easy 16 oz. serving of low-fat chocolate milk will also do the trick.
2. Eat breakfast every day. Eating breakfast every day is critical to fueling a healthy runner’s body. There are many excuses people use to not eat breakfast (one more snooze!), but it does not have to be complicated or time consuming. Eating breakfast replenishes your body after a (hopefully) good night’s rest, and revs up your metabolism to function optimally, throughout the day.
3. Eat every three hours. Eating consistently maintains energy levels (blood glucose), keeps the body well-fed, and prevents mood swings, and overeating. Aim to combine the three macronutrients (carbs, protein, fat) every three hours to prevent extreme hunger, which will help you make great food choices throughout the day.
4. Don’t rely on water alone. Water is the best choice for a shorter run, but won’t cut it if your run lasts longer than an hour. A sports drink not only hydrates but also provides energy and electrolytes to offset the sweat lost during a run.
5. Eat your greens. A high intake of fruits and vegetables is extremely important when you are exercising regularly. The vitamins, minerals, and phytochemicals help support the immune system so you’re less likely to get a cold or infection. They are also full of antioxidants which help your body to heal and recover from your most grueling workouts. Try to vary your choices and buy brightly colored fruits and vegetables when possible, which tend to be more nutrient-rich.
6. Follow the 90/10 rule. 90 percent of the time eat for fuel, and 10 percent of the time eat for fun. 100 percent nutritional discipline is never really needed to attain your fitness goals and being too strict can sometimes do more harm than good. Eat your favorite treats or enjoy a tasty coffee or alcoholic beverage 10 percent of the time so you don’t feel deprived and the other 90 percent of your meals should be fueling your body for success. The 10 percent should not be a binge, but a scheduled time to indulge in your favorite foods in moderation.
7. Maintain a healthy relationship with food. Runners are creatures of habit and can be a little obsessive when it comes to their sport and their health. We log our workouts, races, and we monitor our bodies like a science experiment. When it comes to food, this relationship can become unhealthy. Despite our body’s desire for enough nutrients, it can be easy to deprive ourselves of the foods our bodies are craving or be plagued with guilt when we do not eat well. Eating should be healthful, but it should also be pleasurable.
8. Eat healthy fats. Leave fat-free eating in the 90’s. Most athletes should be on a low-to-moderate fat diet, with approximately 25-30% of their total calories coming from fat. Choosing small amounts of nutritious foods high in monounsaturated and polyunsaturated fat, such as avocado, nuts, seeds, nut butter, and olive oil will allow you to maximize your body’s potential.
Let us know your nutrition rules you live by in the comment section below.