diet plan for long distance runners

Here’s a balanced and practical diet plan tailored for a 10 km long-distance runner, focusing on energy, endurance, and recovery.(diet plan for long distance runners)

Key Goals

• Fuel long runs efficiently
• Maintain lean muscle and strength
• Speed up recovery
• Prevent fatigue and injury

Macronutrient Breakdown (per day)

For a 60–70 kg runner training regularly:

• Calories: 2,500–3,000 kcal/day
• Carbs: 5–7 g/kg body weight
• Protein: 1.4–1.8 g/kg
• Fat: 0.8–1.0 g/kg

Sample Daily Meal Plan

Pre-run (Morning Run)

• Option 1: 1 banana + 1 slice whole wheat bread with peanut butter
• Option 2: 1 small bowl oats with honey or fruit

⏱ Eat 45–60 min before running

Post-run Recovery (within 30 min)

• Option 1: Low-fat milk + banana
• Option 2: Whey or plant protein shake + handful of dry fruits

Ratio: ~3:1 (Carbs:Protein) for recovery

Breakfast (after run if morning run)

• 2 boiled or scrambled eggs
• 2 whole wheat toasts or vegetable poha/upma
• 1 fruit (apple/orange/papaya)
• 1 cup low-fat milk or curd

Lunch

• 1–1.5 cups rice or 2–3 rotis (whole wheat/millet)
• 1 cup dal or grilled chicken/fish/tofu
• 1 bowl salad (carrot, cucumber, tomato)
• 1 cup curd

Evening Snack

• Roasted chana, sprouts chaat, or boiled corn
• 1 fruit or smoothie
• Herbal tea/green tea

Dinner

• 2 rotis or 1 cup brown rice
• Grilled paneer, lentils, or chicken/fish
• Cooked vegetables (broccoli, beans, spinach)
• Small salad or soup

Before Bed (optional)

• 1 glass milk with turmeric or a handful of nuts

Hydration

• 2.5–3.5 liters of water/day
• During long runs (>60 min): sip electrolyte drink or coconut water

Bonus Tips

• Add carb-rich meal night before long runs or races (carb loading).
• Include iron-rich foods (spinach, beetroot, jaggery) for stamina.
• Include omega-3s (flaxseed, fish) for recovery.
• Avoid heavy fried or processed foods.

Would you like me to make a 7-day meal plan (with calorie and protein details) for your specific body weight and training level (e.g., beginner, intermediate, elite)?
That way I can tailor it perfectly for your goals.

• weight training for runners
• how to recover from muscle soreness
• running pace chart
• diet plan for long distance runners
• khedan watan punjab diyan 2025 postpone