For runners, food is more than just nourishment; food is gasoline. What and when should runners eat? What makes a good drink and in what volume? Sprinters’ routines include the type, time, and quantity of foods a runner must eat to remain in a healthy and competitive state.

Food Composition

A runner’s diet must be high in carbohydrates with foods such as rice, grains, cereal, and crackers for enough strength. Foods like vegetables that are rich in fibre are also important for runners. That means around 60% of calories originating from carbohydrates, 25% from fat, and 15% from protein. Protein foods will help build the muscles you need and should be included in your diet. Proteins such as fish, meat, and beans are good, but you should avoid red meat, canned meat, and hot dogs and instead go for lean meat.

Everyone is unique and reacts differently to various foods. There are people, for instance, who are insulin impervious. For them, an eating routine of 60% carbohydrates will make huge swings in insulin levels and an excessive amount of fat stockpiling. An eating regimen of 50% carbs, 25% fat and 25% protein is suitable for those individuals.

Carbohydrates should be eaten more as they build the muscles with glycogen, the essential fuel sprinters need.