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How do I get a well balanced diet as a runner

Prioritize a variety of nutrient-rich foods, including whole grains, vegetables, fruits, lean meats, and low-fat dairy, swapping processed foods to whole foods as much as possible. Ensure your energy balance and prioritize hydration for both short-term performance and long-term health.

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Written by: The Athlete’s FoodCoach, on 12-04-2024
2 trays with a meal-prepped recipes with chickpeas, avocado, rice and limes

Why is a well-balanced diet important for runners?

A well-balanced diet supports both short-term performance and long-term health, considering the following factors:

  1. Nutrient-rich foods:Opt for a diet rich in whole foods as fresh fruits and vegetables to ensure safe intake of essential vitamins and minerals, promoting overall health.
  2. Variety: Embrace variety in your meals to enhance nutritional intake. A diverse diet ensures you receive all necessary vitamins and minerals, supporting energy metabolism, muscle function, recovery, the immune system, bone health, and counteract the effects of intense physical activity like running. This contributes to overall well-being and sustained athletic excellence.
  3. Energy balance: Balancing energy intake supports optimal nutrient and energy levels for exercise, simultaneously boosting immune function and reducing infection risk in fanatic runners.
  4. Prevent dehydration: Dehydration heightens stress hormones and can reduce saliva's antimicrobial properties. Drink at regular intervals to prevent dehydration and support your immune system.

How do I get my diet balance on point?

  1. Swap processed foods: Look for opportunities to swap processed foods in your routine meals for whole foods.
  2. Color your routine meals: Infuse your regular meals with a burst of color by including a variation of vegetables and fruits. Follow the principle of having all the colors of the rainbow on your plate for a balanced and diverse array of essential nutrients.
  3. Discover new recipes: Embrace variety in your meals and use the FoodCoach app to try one of our 1500+ performance nutrition meals.
  4. Maintain energy balance: Use the FoodCoach app, allowing it to automatically calculate your daily energy needs. Analyze energy balance on different training days, log meals accurately, considering body signals for hunger and weight changes.

The FoodCoach app makes it easy to put these strategies into action using real foods. Discover new performance nutrition meals, color your own meals with real ingredients, maintain energy balance, and seamlessly fit them into your eating routine.

Example of The Athlete's FoodCoach app

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Definitions

  • - Nutrient-rich food: Food items that provide a high concentration of essential nutrients relative to their calorie content. These foods are dense in vitamins, minerals, fiber, antioxidants, and other beneficial compounds that contribute to overall health and well-being.
  • - Processed food: Food items that have undergone various alterations from their original form through techniques such as cooking, milling, or the addition of preservatives. These foods are often associated with pre-packaged, convenience, and commercially prepared foods. Take into account these foods may contain high levels of salt, sugar and unhealthy fats.
  • - Energy Balance: The balance between the calories consumed through food and beverages and the calories expended through metabolism and physical activity.

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