Dieting for Runners

Elite runners may be able to get away with packing the carbohydrates before their big races, and sure, that's a great way to feel like you've fueled up before you set out on your morning run. However, this diet only works for elite runners, especially if one of the reasons you are trying to run is to lose some weight. Here are some tips for maintaining a diet conducive to losing weight as you sprint around your neighborhoods and local parks.

A start of a race for dieting runners.

Everyone needs a certain amount of calories to maintain their current weight and health. If you want to lose weight, you drop a few calories (distributed over all the food groups, naturally). Your first step, then, is to determine your calorie count needs. How many calories do you need to obtain the energy necessary to run, while not going over all so as to avoid weight gain? A good formula is to take your current weight and multiply it by 13; that is the number of calories you need in order to maintain your weight. Drop that number according to how much you'd like to lose, and you have the total you can "spend" on your diet.

Next, use the food pyramid to distribute those calories in a healthy manner. Each of the main food groups -- grains, fruits, vegetables, meats, dairy products, and fats -- should be represented proportionally in your distribution.

Now you can choose quality carbohydrates to fill up the grain and some of the vegetable niches. These will be the bulk of your energy, so be sure to choose carbs that are full of nutrition -- not empty ones like white bread and tortillas. Some examples of quality carbohydrates: bananas, apples, berries, celery, bell pepper, lettuce, and asparagus. Carbohydrates you should watch out for: pasta, rice, corn, beans, popped corn, and oatmeal. These will give you energy, but "cost" a lot of calories per serving.

Choose quality proteins, as well, especially if your body naturally draws its energy from protein-high foods. You'll want to choose lean meats and dairy products, because high fat content is much harder to work off. Some examples of quality proteins: chicken breast, turkey breast, canned tuna, egg whites, Canadian bacon, low-fat hot dogs, fat-free cottage cheese, and low-fat cheese of all types.

You also have to know when to eat, because if you eat at the wrong times, it's just as devastating as eating the wrong amounts. Eat most of your carbohydrates around your running times, and your proteins and fats while you are resting. Spreading out your eating is also good -- consistent mealtimes plus snacks in between.

You, too, can eat well, stay healthy, and do it all on a tight budget! We've got tips here for you at GarageSaleCow.com, along with lots more money-saving tips (mostly related to garage sales, of course). Come see us today!




Comments (23) -

Richard Dorado
Richard Dorado
2/13/2013 8:46:03 AM #

Im a runner myself and I've joined some fun runs this past years. I see to it that I jog every morning together with my mom who turns 60 this december 2013. I enjoy jogging early in the morning since you could smell the cool breeze free of all the pollution in the environment. You could hear the chirping of the birds, the swaying of trees and even meet some nice folks who share the same passion. Occasionally, I go to a sports center in the city to jog with my friends.

I like to bring along a peanut butter sandwich with my protein shake along to have to carbohydrates and protein to provide me with energy and replenish those burned calories post jogging.

Chris Daniels
Chris Daniels
2/13/2013 8:49:47 AM #

I'm really having a hard time maintaining my weight despite my efforts to get in shape. Sometimes, I get tempted to eat more especially rice and those heavy carbohydrate meals but I convince myself that I would workout and jog harder the next day. This has been a tough journey for me but thanks to these tips, I could apply some if not all of these things in my program.  I just need to prepare the right kind of foods and have a better mindset about this.

Joey Cabuguas
Joey Cabuguas
2/14/2013 12:46:50 PM #

just got this treadmill recently. I tried to run and be fit since i got high results from my recent blood work. I'm a music teacher by the way Trying to eat live , and breathe healthy, i never was concerned about my health not until these results came out and my co workers started to notice my extra weight. Just started running early in the morning around our neighborhood with my wife to burn all these fats from the holidays. Hope to keep this up!!!

Eric Kean
Eric Kean
2/14/2013 1:01:22 PM #

I get up every 5am in the morning to jog in a nearby park. its just a walking distance from our house Is it okay to jog without eating before? cause i've been doing this for months that i only eat after i finish jogging. Would it me much better if i eat before and after? I only drink a glass of water or two and thats pretty much my routine

Hubert
Hubert
2/14/2013 1:06:18 PM #

Egg and broccoli are my only source of protein. i drink a glass of fresh milk every day and i really want to gain lean mass and gain more muscle, can you recommend cheaper and easier to prepare meals for a student like me. still got no enough funds to follow those strict eating regimen they're always advertising

Desmond  Johnson
Desmond Johnson
2/14/2013 1:12:47 PM #

Best source of protein - chicken breast. need not be those high priced, could even be just cheap in the fresh markets, just make sure you're getting the right chicken. You would not want to risk your health to save a little money.

Another thing, working out would be great coupled with your jogging. You dont need to lift heavy, just smaller weights and more repetitions just to make your body lean and achieve your beach body.

Adam Thompson
Adam Thompson
2/14/2013 1:19:12 PM #

Thought that jogging would be much easier compared to running or sprinting. i was wrong, i hardly jog 3 rounds in an oval when i started. NOw with the help of my friends and constant practice, I can jog 10 rounds with no breaks in between. with the right diet you could also achieve these results.

I started to cut down on my fast food intake and carbonated beverages since they tend to make your body "soft" I see to it that I eat at least one fruit a day, may it be an apple, a mango or an orange. Whenever I start to crave for those unhealthy foods, I just remember my goal and make myself busy or just eat a healthy meal to get my mindset back on track. Diet is 60% of your workout so don't ever disregard those aspect. No matter how hard you work but you don't follow a proper diet then its useless.

Jayden Roberts
Jayden Roberts
2/14/2013 1:25:39 PM #

Find it hard motivating yourself during a run or a jog? JUst think of ways you could keep yourself motivated. It's easy to start on a diet, workout and jog when you're with other people. The hard part is maintaining it and doing it when nobody is watching. I've had days where I would feel not motivated to get up and prepare a balanced diet and workout. You just have to work through that and do the small things like keeping a strict diet and may be have one day per week of a "cheat day" so you could somehow stop your cravings.

Ed Seco
Ed Seco
2/17/2013 10:13:49 AM #

this is a very good blog. it motivates me more to eat healthy since im trying to build a lead body because summer here in Philippines is coming already! Smile

Adam Thompson
Adam Thompson
2/18/2013 11:36:27 PM #

Ed, i think you mean a "leaN" body... and what do you exactly mean by eating "healthy?" Do you base it on food with labels such as "low fat," "fresh," "all natural," "good for the heart,' and so on. I've read that those labels are  very deceptive since they don't really represent what they mean. It's better to buy those fruits and vegetables in a trusted markets since it has less or no preservatives at  all. Its also wise to look at the food breakdown at the back of each item, where it would tell you how many calories you're taking in, fats, protein, etc... just be wiser and continue your healthy lifestyle Ed

Glenn Baldwin
Glenn Baldwin
2/18/2013 11:42:43 PM #

I don't have an issue when it comes to motivating myself during or for a run. I always think of all my struggles before especially in being a basketball player in my college. I was always the last man to come out of the bench and no matter how hard I worked, it wasn't enough. I got cut for several years and barely made it in my senior year. All those years, I cried when I got cut from the team but I realized that I really wasn't working that hard to deserve to be on that team. So when I'm working out, going to the track to train, I always think of those people who looked down on me, the coach who disregarded me, those haters and every negative thing I can think of and use that as my motivation. I tell myself "Would I want to be in the bench forever?" Even if I can't stand it no more and feels like I'm about to puke, I keep going harder and even stronger to know what I'm really made of.

Jeremy Wise
Jeremy Wise
2/18/2013 11:49:13 PM #

I make no excuses in my training to be a better runner. Even if the weather is not in my favor, I still go out and jog and do whatever I can do to make myself better. I got this when I saw a motivational picture which shows a man jogging while a storm was going on with the camera man was inside the car and was looking outside in his window. You can't take a day off in jogging or any sport/hobby for the that if you want to be successful in that field. While you are sleeping, watching tv, or even just eating, somebody out there is training. Even if how hard you work, there will be always that someone working harder than you. So it's a matter of consistency by going hard every single day and not just have spurts of energy and train when you feel to.

Jeff Singleton
Jeff Singleton
2/18/2013 11:56:29 PM #

I've read that some of you are having trouble about motivating yourself to jog and maintain a healthy diet. I can help you on that, from this great motivator/speaker - Eric Thomas, one of his greatest quotes was "If you want to be successful as bad as you want to breathe then you'll be successful." He was talking about a situation wherein you were drowning - where everything you have doesn't matter because you just want to breathe and avoid drowning and dying. Watch it here - http://www.youtube.com/watch?v=CDFC16ptx-0 . You're all welcome

Chris Dickerson
Chris Dickerson
2/19/2013 12:06:54 AM #

I just want to share my story. When I started jogging, I'm 5'4'' by the way, I weight 195 pounds but now I only weigh a 170 lbs with an average lean body built. I've not ate a single fast food product, soft drinks, junk foods, alcoholic beverages for the past 6 months. I can't believe that it was already that long and I managed to control my urge and fight temptations to say NO. My classmates who were teasing me fat, overweight, elephant, pig are now shocked of my transformation. They're all asking me how I did it and for tips they could use to follow my footsteps. I'm just in awe in what I've done and I will continue in my vow to have a beach body and attract girls Smile

It's never too late to do or be something, so start now and make your dreams come true. As they say, the best way to predict your future is to create it. Its up to you to fulfill your goals and endeavors. Bye, got to work out. Beast mode ON.

Jean Heath
Jean Heath
2/19/2013 12:14:13 AM #

Eric, I would recommend to eat before and after you jog. It also depends on your goals - if you want to gain muscle, cut some fats and have a leaner body - but generally you should eat before to  have a storage of calories and carbohydrates you could utilize for your run. You would not want to faint while jogging because you skipped a meal. Its also good to eat banana to avoid leg cramps, which are common for runners like us. It will provide enough potassium to make your muscles up and running and prevent it from cramping. Continue to drink enough water throughout the day...

Adam Hensley
Adam Hensley
2/19/2013 12:21:04 AM #

While I was doing my cardiovascular training, in the gym, for an upcoming fun run, I saw a guy in his 30's who was in a wheelchair but was working out. It really struck me because even if it was so hard for him just to get to the gym coupled with all those people staring at him like he has this communicable disease or cancer making it even harder. He goes through the gym like every other guy out there and he doesn't want to be treated differently. How could I not work out and jog when I have all my extremities with complete faculties when this man right here, goes to the gym even if he is specially abled. What more can I say, he's my inspiration.

Clint Eaton
Clint Eaton
2/19/2013 12:25:22 AM #

Hey Richard What supplement are you using right now? I'm trying this supplement called Serious Mass to add muscle to my lanky, skinny body frame. I tried it because it has a lot calories which is what I need considering that I'm working out in the morning and jogging in the afternoon. I can have all this calories in just one scoop...

kimberly brown
kimberly brown
2/25/2013 12:16:49 AM #

I'm an avid fan or dieting.. I want to lose some fat and replace them with muscles. i want to look and feel good. I've already participated in various running events.. I also jog every morning and I really follow a strict diet..

Well, everything really started when i've read this book I bought on sale.. it talked about different food groups, how to eat a balanced diet, the different contents of vegetables and fruits, when is the proper time to eat meals, etc.. it motivated me to live a healthy life! I'm very thankful that i stumbled upon this book..

Now, I'm looking into new ways on how to improve my lifestyle.. I have this friend of mine who takes supplements.. I've tried it and i liked it.. I'm just doubting about myself sometimes because maybe I can't lose all the contents of what i ate.. I'm also considering enrolling in a gym because of my friends.. in fact, i'll be going to the gym tomorrow and inquire about their program.

But still, nothing beats the power of diet and a healthy lifestyle.. no matter what program I enroll in, if I don't have the dedication and passion for it, i wouldn't feel happy..

Jeremy Wise
Jeremy Wise
2/25/2013 10:04:38 AM #

Thank you for introducing that JEFF, I tried to visit the link you posted. It did not disappoint and it surpassed my expectations. I now use it as my pump up or warm up song before jogging or playing a basketball game.

Richard Dorado
Richard Dorado
2/25/2013 10:07:33 AM #

I consume this supplement called Amino Tabs 2222. I take 2 or 3 tablets per meal to have a decent amount of protein in my diet. Sometimes, I find it difficult to adhere to my diet so I divert once in a while to try something new so I need to compensate by taking this supplement to maintain my physique.

Teddy Berckwork
Teddy Berckwork
3/3/2013 1:34:30 AM #

My brother is a 30 year old man whose really determined to lose weight due to his high cholesterol. He even bought a brand new treadmill just to drop off his weight and lose all those nasty belly. But I also told him that jogging nor brisk walking would be of no help if he still consumes a lot of calories in his diet. I told him to stop drinking sodas, consume only a cup of rice, and most especially doing exercise religiously. Right now, his weight is only 149 lbs. from 165 lbs. in just a month and a half. It is just all about consuming the right amount of food and most of all discipline of ones' self.

Suzy Bloom
Suzy Bloom
4/8/2013 6:30:24 AM #

I've been jogging, exercising and all, but it seems that nothing good works for me! How could I lose weight?

Will Trosky
Will Trosky
4/8/2013 6:35:06 AM #

You might be doing all that stuff Suzy, but are you eating right? No  matter how you do your exercise but you still eat more calories than what you can actually burn, it would be nothing. It's a matter of self discipline. Plan your meals and don't be tempted taking even one single bite of chocolate! Do it and learn how to discipline yourself. It's only you who can help yourself.

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