The optimal diet for the runner during the day

In a new article, we will discuss how to properly distribute meals throughout the day.


Much depends on what time you plan to train. If you are going for a run in the morning immediately after waking up, you can have breakfast after a workout, especially if you are not going to do high-intensity work.
It is recommended that the evening before dinner, slightly increase the amount of carbohydrates consumed. And also take along products containing fast-digesting carbohydrates:
In general, breakfast is the main meal for the runner. It should be 30-40% of the total daily calories and contain a sufficient amount of protein. The recommended dose is 0.5-0.7 grams per kilogram of weight.


Lunch should also give the body enough calories. It accounts for 30-40% of the total calorie intake. This is especially true for those who trained in the morning. It should include the optimal amount of proteins, fats and carbohydrates for you.

And Dinner

As for dinner, you should be moderate here. In the evening, the body does not easily digest food as in the morning, therefore, by overloading it, you force it to work at night, thereby worsening the quality of the most important component of recovery – sleep.
Advantage should be given to light foods containing proteins and carbohydrates. The amount of fat is moderate. An hour before bedtime, by the way, a snack is not considered harmful. You can drink kefir, milk or eat other protein light foods.

Food option

Breakfast: a plate of oatmeal with fruit; 150 g of meat with vegetables; milk with berries; bran bread with cream cheese; fruits; vegetable salad with sunflower oil
Second breakfast: a glass of milk with bread or whole grain biscuits or a protein-carbohydrate smoothie in milk; Soft-boiled egg or 100 grams of cottage cheese; banana
Lunch: a plate of noodle soup with meat or chicken; Soft-boiled egg or 100 g of cottage cheese; a plate of boiled potatoes or vegetables; a plate of vegetable or fruit salad with sunflower oil; pastries with honey; a glass of fruit juice or mineral water
Snack: a plate of meat or fish soup; 100 g of cold meat, fish or poultry; 50 g of cheese and bread; juice or mineral water
Dinner: 200 g of meat or fish; 100 g of cottage cheese with fruits; a plate of salad; a glass of juice; mineral water.