Free nutrition plan for runners men and women
Here is a free sample nutrition plan for runners. Please note that this is only a general schedule and nutritional needs may vary individually. It is important to listen to your own body and make adjustments based on your personal needs, training level and goals.
Breakfast:
- Whole grain breakfast cereals (oatmeal, whole grains, muesli) with skimmed milk or almond milk
- Sliced fruit (e.g. banana, berries, apple) and a handful of nuts or seeds
- A glass of water or herbal tea
Snack:
- An energy bar based on whole grains and dried fruit
- A banana
Lunch:
- Whole wheat bread with grilled chicken, hummus, lettuce and tomato slices
- A side of raw vegetables such as carrots, cucumber and peppers
- A glass of water or sports drink
Snack:
- Greek yogurt with a little honey and fresh fruit
- A handful of unsalted nut mix
Dinner:
- Grilled salmon fillet with lemon and fresh herbs
- Quinoa salad with green leafy vegetables, cherry tomatoes, avocado and an olive oil-balsamic dressing
- A side of steamed vegetables (e.g. broccoli, green beans)
- A glass of water or a cup of herbal tea
Evening snack:
- A cup of skim milk or a plant-based milk
- A whole wheat cracker with peanut butter or almond butter
Comments:
- Ensure adequate hydration throughout the day by drinking water regularly.
- Eat small meals and snacks regularly to keep your energy levels stable.
- Choose whole grains, lean proteins, healthy fats and plenty of fruits and vegetables to ensure you get all the essential nutrients.
- Avoid sugary snacks and processed foods, as these can cause spikes and dips in your blood sugar levels.
- Adjust the nutrition plan based on your training level and intensity of your running sessions.
- If necessary, consult a dietitian to obtain a personalized nutrition plan that suits your individual needs.