Nutrition for Runners: portions for runners

Part 1 and Part 2 of the Lolë runner’s series taught everyone what foods to eat, but exactly how much food to eat was left out.

To give you an idea of how much food to eat at lunch and dinner, here are 2 plates that represent the ideal proportions for each type of food. Obviously, portions can change from day to day. The more you run, the more carbohydrates you should eat (grains, starches, fruits, sports foods). On the lighter run days or days of rest, you should reduce your carbohydrate intake and increase your vegetable intake.

 

Light training day :
one hour run


  • ¼ plate of grains and starches: Oats, bread, rice, quinoa, sweet potatoes
  • ¼ plate of protein: Legumes, tofu, eggs, fish, poultry, meat
  • ½ plate of vegetables: Mix of greens, orangey-red and multi-colored
  • Flavors: Herbs, spices, lemon juice
  • Oils and healthy fats: 2 to 3 teaspoons
  • Drinks: Water, tea, coffee
  • Side of : Fruits (1-2 portions) OR Milks (1-2 portions)
  • Sports foods and extra treats: As needed!

You will have a high intensity running session or a long run (1-3 hours)


  • ⅓ plate of grains and starches: Oats, bread, rice, quinoa, sweet potatoes
  • ¼ plate of protein: Legumes, tofu, eggs, fish, poultry, meat
  • ⅓ plate of vegetables: Mix of greens, orangey-red and multi-colored
  • Flavors: Herbs, spices, lemon juice
  • Oils and healthy fats: 2 to 3 teaspoons
  • Drinks: Water, tea, coffee
  • Side of : Fruits (1-2 portions) OR Milks (1-2 portions)
  • Sports foods and extra treats: As needed!

Exact calculations for portions in grams and cups are unique to each individual

We encourage you to consult a registered dietitian specialized in sports nutrition to have him/or perform an assessment!

Pearle Nerenberg

The runner’s series was written by Sports Dietitian, Pearle Nerenberg – a foodie and an avid runner. Pearle guides active people and elite athletes to eat to achieve their fitness and performance goals. She has a passion for working with Active Families. You can learn more about Pearle by visiting her website: www.pearlesportsnutrition.com


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