Best diet plan for runners

The best diet plan for running consists of foods that can improve your speed and performance as a regular runner or jogger. People believe that with proper training, your performance as a runner can be elevated. As a runner, your performance is highly reliant on the type of foods you are intaking.

Here is a detailed list of food that every runner should include in his or her meal plan


This yellowish fruit acts as a high-carb energy booster for regular joggers since they contain a healthy dose of potassium (about 400 mg). If you are running for a long time in scorching temperatures, you will start sweating a lot, and the valuable minerals will soon begin depleting from your reserve. Potassium counterbalances this deficit of minerals like sodium, magnesium and chloride and lowers the blood pressure levels correctly.


Oatmeal is an excellent breakfast option for dedicated runners and fitness addicts. It is enriched in fibre and serves you with plenty of crabs to keep yourself satisfied. They help in the slow and steady rise of blood sugar levels, providing you with the energy to work for a longer period and helping you stay content.

Peanut butter

It acts as the prime source of vitamin E, that serves as the most effective antioxidant among the vitamins. They are low in calories, but they contain monounsaturated and polyunsaturated fatty acids which help in lowering cholesterol levels in the blood. They boost your immune system, reduce the risk of post-tun injuries, and play a valuable role in helping your muscles grow. Peanut butter is put on whole grain toast with bananas which makes it a great snack for the runners.


This leafy green vegetable is composed of vitamin C. that helps in prevention of muscles sores after intense workout sessions. Broccoli is a cherished source of elements like calcium, folic acid and vitamin K, that strengthen our bones.


Yoghurt has a balanced amount of carbohydrates and proteins and has a soaring biological value. It is enriched in essential amino acids that are suitable for protecting your muscles. Consumption of yoghurt in adequate quantity accelerates your recovery process and adds strength.

Dark Chocolate

As a conscientious runner, it is essential to regulate your blood pressure and cholesterol levels. Doing that becomes easier by treating yourself with a pack of dark chocolate. The flavanols present in the dark chocolate play a key role in reducing inflammation. A few blocks of dark chocolate combined with nuts like almonds keep you satisfied throughout the day. Chocolate also creates an impact in revitalising your mood.


This Italian delicacy is a surprise name on the list. It has high carbs that satisfy your carbohydrate levels. The reserved carbohydrate in your body provides you with the energy you need to run in the morning. The whole grain variety of pasta keeps you full longer and contains additional vitamin-B. They are useful in building your muscles and help you improve your persistence and performance. Although it is loaded with calories, still it will not create that heaviness in your stomach.


The caffeine present in the coffee helps you to run faster and cover your jogging distance in minimal time. A cup of black coffee without milk and sugar keeps you fit and active. Coffee increases your urine output, thereby releasing the excess liquid from your body.


They are a staple food for every runner. Just like bananas, they are enriched in magnesium and have lower calorie content compared to rice. They constitute a nutritious and delicious meal when paired with other non-veg items like fishes, chickens, and eggs. Potatoes are enriched in Vitamin-A that works as an antioxidant and improves your eyesight. Vitamin-A also participates in providing strength to your bone tissue and boosting your immune system.

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