Energizing Meal Guidelines for the Runner

Carbohydrate foods (starches, starchy vegetables, fruit, and milk/yogurt) will provide your body energy.  It is important to choose the “right” type of carbohydrate to fuel your body.


For starches/starchy vegetables– Choose whole grain source and avoid white breads, white rice, processed (packages)

Healthy Options: brown rice, 100% whole wheat or rye bread, quinoa, barley, lentils, beans (black, pinto, soy, white, kidney), air-popped popcorn, sweet potatoes/baked potato (with skin), corn, peas, winter squash

For Fruits– Aim for whole fruits (2-3 per day) and limit fruit juices and dried fruit

Great options: oranges, apples, melon, pears, berries

Choose at a snack and pair with source of lean protein or healthy fat like nuts, nut butter (peanut or almond), low-fat string cheese

For Milk– Choose low-fat or non-fat versions (2-3 servings/day)

Good options: nonfat milk, low fat milk, greek yogurt, soy or almond milk

Vegetables– Aim for 3-4 cups per day

All vegetables are great options- green vegetables (broccoli, spinach, greens) will provide folate, calcium and iron

Lean Proteins- white meat poultry, low fat cheese/cottage cheese, fish, lean red meat, nut butters, eggs, lean pork

Include a source at each meal and snack to provide you sustained energy with the carbohydrate foods

Healthy Fats– nuts, seeds, olive/canola oil, avocado

Have a small amount at meals or snacks to keep you satisfied