Diet of a Runner (Cross Country and Track and Field)
Out of every sport, cross country and track and field runners lose the most calories during workout. Due to the length and difficulty of the workouts, calories and nutrients are lose at a increasingly high rate. Therefore, I have set out a diet guide for experienced and beginner runners. I have ran XC and T&F through my high school years and currently running for the University of Southern California Track and Field team. Go Trojans!
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Carbohydrates and starch are the main energy source for the body. Therefore, consumption of carbs and starch should be high. Food examples of carbohydrates and starch include: grains, wheat, cereal, rice, noodles, bread, pasta, beans, and most fruits and vegetables. Proteins are also a main factor in the success for runners. Protein heals and restore muscles extreneaus workouts. Protein are also muscle builders. Food high in proteins include: meat (steak, chicken, fish, beef), eggs, yogurt, milk, nuts, and Whey Protein Shakes.
Breakfast:
- Bacon and eggs
- Water/Milk/Juice
- Cereal
- Fruit (Apple, Banana, etc.)
- Protein Shake (Always drink a glass right when you wake up in the morning)
Snack:
- Fruits
- Salad (Lettuce, Onion, Celery, Carrots, Eggs, Ham, Cucumber, Tomatoe, etc.)
- Granola Bar
- Protein Shake (*Only is you have excercised recently)
- Water
Lunch:
- Main Dish (Ex: Chicken, Fish, Steak, etc.)
- Fruits
- Vegetables
- Water/Juice
Snack:
- Sandwich
- Fruits
- Protein Shake (*Only is you have excercised recently)
- Water
Dinner:
- Pasta/Spaghetti/Noodles/etc.
- Salad
- Bread
- Water/Juice
*Before you go to sleep, drink a glass of protein shake (does not matter if you have excercised or not)
Most runners have to eat more than they usually do during running season ,because in most cases, most runners lose more calories than consumed; that’s why many runners are under their average weight. Make sure to limit food rich with fat and sugar; however do not completely stop consumption of fats/sugar, because fats are also a source of energy and nutrient. Protein shakes should be drunk right when you wake up in the morning, before you go to sleep at night, 30 minutes prior to a workout, and immedietaly after a workout. The menu above is only a example of my Monday’s meal. Your diet should be varied; however it must be somewhat similar to the list above. Please view my other article on Running Guide for Sprinters (100m/200m): http://sportales.com/sports/guide-to-running-cross-country-and-track-and-field/
