Here are some general recommendations on how to structure your lifestyle to maximize your running performance.

Please note, I am not a nutritonist, and these recommendations were provided by the Road Runners Club of America. Use common sense when applying any of these recommendations to yourself, and seek the guidance of a physician or nutrtionist. If you would like to speak with a nutritionist about your individual and specific needs, let me know and I can provide some resources for you.

General Guidelines

• Eat foods that are protein and carbohydrate rich
• Eat a variety of vegetables and fruit with every meal
• Eat real foods that you purchase on the outside perimeter of the grocery store
• Make the most of fresh foods that are in season

Examples of Protein-Rich Foods:

• 2 small eggs
• 30 grams of cheese
• 200 grams of yogurt
• 35-50 grams of meat, fish or chicken
• 2 cups cooked pasta (100% whole grain if possible) or 3 cups of rice (brown is best)
• 60 g of nuts or seeds
• 150 g of lentils
• 200 g of baked beans

Examples of meals providing carbs and protein:

• Cereal with milk and fruit
• Fruit with yogurt
• Sandwich with meet and vegetables
• Meat stir fry with vegetables and rice or noodles

Pre-Run
It is not necessary to eat before any runs shorter than 90 minutes. However, if you would like to eat something, try to do so a minimum of 90 minutes before your run. Make sure to give yourself time to use the restroom before starting your run. In this time you can also have a cup of coffee if it is part of your typical morning routine. Try to get a combination of carbs and protein, staying away from anything high in fiber.

Examples:

• Bagel/toast with peanut butter, banana on the side
• Coffee with toast with peanut butter
• Cereal with milk
• Larabar/Other bar that is low in fiber
• Peanut butter & jelly sandwich​