A runners diet is very important, and this goes for all levels of runners.
I would consider myself an intermediate runner. I of course do not have incredible ability but I am comfortable at running up to half marathon distances (well nearly half marathon 😉 )
A good diet will help you to sleep better, run better and most importantly recover better. My diet changes throughout the year, but generally I like to keep to the following list as much as possible.
I have read various suggestions when it comes to carbohydrates. Some say stick to fats and protein whilst other say that carbs are a runners requirement. I personally think everything in moderation is the key.
Here is what a usual week looks like for me (an intermediate runner)
Breakfast
The most important meal of the day, and I usually eat this at 8.30/9am. It consists of Greek yogurt, berries, some granola and honey. Sometime I have overnight oats, with chia seeds, Greek yogurt and protein milk. Then I add the usual fruit mixture the next morning. I used to add a spoon of protein powder, but I stopped doing this as I felt that I wasn’t burning off enough calories to justify it. Since I stopped taking it, my bloated belly has disappeared.
Lunch
Lunch can vary of course and it depends whether I’m working from home or in the office. Luckily I only work in the office a couple of times a week, as I normally buy a roll out with chicken, lettuce, cheese and a small bit of butter. Not bad, but I can do better.
At home my choices are endless. In the summer months I like to eat salads with avocado, egg, chicken, mix it up a bit for some variety. I also like scrambled eggs with some toast and cheese.
Dinner
My wife is Italian and she loves her pasta! I do too. Its a runners delight, full of carbs and you can mix it with nice vegetables and different proteins. Other go to meals include, rice, pork, broccoli and soy sauce. Simple and quick to make.
At the weekend, we do a cheat meal. It can consist of a burger or pizza. We also follow this up with some ice-cream and a movie 🙂
The idea is balance. Try not to eat the same thing all the time. Mix those carbs with proteins and get plenty of vegetables. Try not to eat meat every day too. For longer runs, make sure to increase your portion sizes.