The Runner's Diet: 7 Easy Changes You Should Make

Runners know that a healthy and balanced diet is the best support to achieve set goals.

However, an ideal “Runner Diet” does not exist since all of us have our own habits and preferences. Also, different people have different training intensity and various personal lifestyle.

Thus, the nutritional plan should be tailor-made and should aim at:

  • Providing energy
  • Sustaining recovery
  • Keeping you hydrated 
  • Protecting your immune system
  • Maintaining optimal body composition and weight

To achieve these objectives, don’t disrupt your daily routine, but start making small changes! Change right now, and you will get great benefits right away.

Are you wondering how to make these small transformations?

Here you are 7 easy change to make right now!

Young boy running in a countryside

Energy for Your Workout

Easily usable energy is a must-have during intense physical activity; thus, it is fundamental to have fast-absorbing sugars, right before or during training. You can find these sugars in nuts or jam, but also in energy bars and gels, specifically designed to increase energy quickly.

Recovery's Function

Recovery is essential after a workout, and carbohydrates and protein play a significant role in this process. They restore muscle energy reserves, fostering training adaptations. For your recovery, have a delicious vegan smoothie with fruit, vegetable milk, and Restore Powder; this is an excellent example of post-workout drink (see also Recovery Recipes For Post-Workout).

More Fruits and Vegetables

Intense exercise leads to an increase in oxidative stress. Hence, to protect your immune system, eat more fruits and vegetables so that you fill up on vitamins, minerals, and antioxidants.

Stay Hydrated

Drink water regularly, not only during workout but throughout the day. Water supports your focus, and along with high-quality sports nutrition solutions, it is an excellent post-workout drink.

Avoid Added Sugars and Sweets

Excessive consumption of refined sugars and flours promotes the inflammatory process, asides from makes you gain increased body fat. Consequently, you should better avoid foods rich in added sugars or sweeteners as well as refined flour. Choose products and sports supplements powered by all-natural sugars, such as nuts and whole grains.

Enrich Your Diet

Enhance your diet with yummy foods you should eat daily. For example, think about spices, nuts, and dark chocolate. Those foods are rich in antioxidants and contribute to your well-being and mood improvement.

Take Care Of Your Gut

Bacterial flora is fundamental for your health. Take care of your gut by adding to your diet fermented foods like organic tofu and vegan yogurt. Plant-based probiotic supplements are also a good ally.


Did you find these tips useful?

Let us know your habits and runner diet!


Author: Nutri-coach Francesca Deriu 

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