Nutritional Diets for Track

Track runners should maintain a diet that contains the nutrition they need to keep up with their workouts. Those who run for regular exercise may be able to follow a basic, healthy eating program. However, runners who run track competitively will need a more rigorous, regimented diet with a view to cultivating endurance for long runs or strenuous race meets.

  1. Essential Nutrients for Track

    • Competitive runners should follow a diet that consists of 60 percent carbohydrates, 15 percent protein and 25 percent fat. Because track running requires so much energy, an ideal diet for runners centers on complex carbohydrates. It's also best for runners to eat the majority of their carbohydrates around their runs so that they can power through their workouts. Pre-diabetic individuals and fitness track runners may need to adjust their diet to consist of 50 percent carbohydrates, 25 percent protein and 25 percent fat.

    Track Diet Basics

    • Complex carbohydrates such as whole-grains are the best fuel for track running. They provide long-lasting energy for races and they help the body burn calories efficiently. Runners should avoid refined carbohydrates such as those found in white rice, white pasta and sugar. Protein and vegetables are also basic staples of a runner's diet. Protein assists in muscle-building and recovery, which are important to increasing speed and strength for races. Good fats such as those found in avocado and fish are good for the heart and don't weigh runners down.

    Regular Track Running Diet

    • Track runners who race for exercise don't necessarily require a specialized diet. Typically, exercise runners can stick with a general plan for good carbohydrates, protein and fats. Good carbohydrates for everyday runners include apples, grapefruit, green peppers, raw greens, lentils and oatmeal. When choosing fats, fitness runners should stick with natural foods that contain unsaturated fat such as almonds, olives or peanut butter. Lean protein sources include small amounts of skinless poultry meat, Canadian bacon or egg whites. Most dairy products contain protein, so vegetarian runners can eat low-fat cheese and yogurt to meet some of their protein needs.

    Endurance Track Running Diet

    • Endurance and elite competitive runners benefit from a diet that suits the demands of their workouts. It's important for these track runners to maintain their current weight, since loss of nutrients can make them weaker or slower. Their caloric intake should compensate for the calories they burn during activity. Taking in at least 60 percent of their energy in complex carbohydrates can help them keep their weight at an ideal level. These runners should also give special attention to muscle recovery after long runs or hard races. Some endurance athletes have found chocolate milk to be a good source of protein for post-race recovery.