For example, chicken breasts versus drumsticks. Poor nutrition can lead to poor performance, tiredness, injuries and disillusionment with training, reports the Estronaut website. Also think about how you can use that meat in sandwiches, salads, or soups. Drink 8 ounces of milk with lunch or dinner. Distance runners should focus on the higher end of the carbohydrate range. For a 135-pound female runner training 11 hours per week, go for a breakfast consisting of 2 cups of whole-grain cereal with low-fat milk and 12 ounces of orange juice. Then, once you’ve thought about what you could make right now if you wanted, start to think about other meals that you might want to make. The meal plan: Week 1 Week 2 Week 3 Week 4 Week 5 Week 6. Knowing what to buy, and buying everything you need in bulk, can save you money, and it can save you multiple trips to the grocery store – time! And if you’re a runner, there’s a good chance you’re trying to eat healthy so you can live a healthy and active lifestyle! Lean protein like chicken and beef should be part of your regular diet as well as post-run recovery meal. By planning ahead, it can help you to better stay on track with your healthy meal plan. At lunch, try a chicken salad sandwich with spinach, whole-grain bread and 2 cups of fruit. Drink at least 96-128 oz of water a day. San Diego State University researchers found that runners who consumed raisins 45 minutes prior to endurance exercise got performance benefits similar to those who consumed energy gels. By planning and prepping, it makes it so that little needs to be done when it’s time to eat! A female runner’s daily meal plan should include three meals and at least two snacks. Find the recipe in RFCFES), smear them with nut butter, add to your morning oats (gotta try our Apple Pie Steelcut Oatmeal in RFCFES) or make an apple crisp (swap out apples for the berries in our Oregon Berry Crumble in RFES)! amzn_assoc_ad_mode = "search"; Rule #6: Eat meat, poultry, or eggs from free-range or grass-fed animals. As a runner, sometimes just finding time to get in your workout seems like a challenge. For a 130-pound woman, a slice of toast with a banana and a tablespoon of peanut butter meets this criteria. In order for them to properly heal, they need enough food so they can be strong for that next run! Healthy fats, like those that come from plant sources, round out your running diet plan. Go through your cupboards, pantry, and fridge to see what you have. Following a meal plan like the one below will be ideal for a typical week's training, but both pre- and post-event carbohydrate loading is recommended in order to maximise the muscle and liver carbohydrate stores. A female runner’s daily meal plan should include three meals and at least two snacks. PedalGoa.com is an Amazon Associate. With meal prepping, that’s when you go through with the actual process of making your meals: the preparing. Should you include protein powder in a runner’s diet? Include at least 1,000 milligrams of calcium daily through sources like low-fat milk, yogurt, fortified juice or supplements. Carmichael recommends a meal containing .75 grams of carbohydrates per kilogram of body weight combined with a serving of protein. Women runners are even more prone because, according to Estronaut, excessive sweating causes iron loss. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. This is a good place to start. Of course, the less processed and refined the majority of the carbs in your diet, the better. The number of calories you need daily depends on the aggressiveness of your training. You can buy more chicken or meat than you need, instead of just for a single meal, and freeze what you don’t need. You may not mind planning your meals for 2 weeks, but your fridge or freezer may not have room for prepping of 2 weeks worth of food. amzn_assoc_search_bar_position = "top"; As you sit down to think about planning for your upcoming meals, you’ll want to first decide just how much meal planning you want to do. Start your week with juicy chicken breast shawarma with smashed chickpeas for a protein-packed dinner. Carmichael points out that a pre-run meal or snack eaten 60 to 90 minutes before your workout should consist primarily of carbohydrates with a small serving of protein. This may sound like common sense, but sometimes when you’re so busy thinking about other things, it just may not occur to you. For a 135-pound female runner training 11 hours per week, go for a breakfast consisting of 2 cups of whole-grain cereal with low-fat milk and 12 ounces of orange juice. (See running tips for beginners!). amzn_assoc_region = "US"; Make a note of these leftovers and extra servings in your meal plan! You’ll want to consider how each of those meals are going to be prepared. Meal planning and meal prepping sometimes get confused, but there is a difference. This will save you time at night from having to make the next day’s lunch, or it will save you money from not having to order your lunch from a restaurant! amzn_assoc_ad_type = "smart"; It can help you plan ahead to help you avoid impulse eating or going with the quick and easy less healthy but more convenient fast food options. Aim to take in between 50 and 55 to 65 percent of daily calories from complex carbohydrates like whole grains, vegetables and fruits. Add the seeds after heating if you want a little crunch.) With meal planning, it’s just the process of deciding what your meals are going to be: the planning. Eating right doesn’t have to be difficult or a chore to plan. And so, this is the part of the process in which you’ll be meal planning. amzn_assoc_title = ""; For most people this means eating your last meal 2-4 hours before a competition. Top chicken with 2 lemon slices and a splash of lemon juice, some paprika and garlic powder and a handful of chopped fresh herbs i.e. They contain natural sugars that are a great source of quick energy for runners. It’s best that you adapt your meal planning to best fit your schedule and lifestyle! Plus, preparing meals from real-food sources gives … Leaner options control the amount of fat you eat. The more you’ll be running, whether it’s a longer run or a higher intensity run, you’ll want to account for that when you’re planning out your meals. For dinner, eat a cup of pasta with marinara sauce, a roll and a green salad. The Exact Runners Diet Diet Breakdown As a general rule, a healthy diet should be (1) high in the complex carbohydrates, (2) moderate in lean protein, and (3) sufficient in healthy fats. Consider how you can use certain ingredients for several meals. Fitness tips on Pinterest: Follow the Running Tips board! A Healthy Diet for Runners: Meal Plan. Runner’s meal plan Whether you're training for a 5k or running a marathon, it's important to refuel. Think about how hungry the different workouts may make you feel based on past experience. Women tend to be at risk of iron deficiency. Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. Get to grips with eating before, during and after running with our guides. When you’re just starting out, you may want to start with no more than a week so you can adapt accordingly after you implement meal planning and meal prepping for the first time. That translates to about 55 to 65 percent of daily calorie intake coming from carbohydrates, 20 to 25 percent from fats, and 15 to 20 percent from proteins. 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