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Are you an athlete and looking for 7 day meal plan for runners? Well, then you are at the right place.
We Indians are proud to say that we are doing excellent in sports call it any and we love watching athletes from India performing in the Olympics, or whenever we watch them on tv.
Surely, you must feel that their life would be too much fun, interesting, easy, and smooth. But here is a reality check – it is more challenging than yours. Yes, it is very important for them to maintain a proper diet, so that they continue performing better, because as it is said, ‘ a good diet is the key to success.’
However, their diet is the first priority and to maintain it they always need a dietitian who can guide them right.
So, here are some foods such as mixed greens, cottage cheese, bell peppers, brown rice, starchy vegetables, cherry tomatoes, black beans, sweet potato, and important nutrients such as healthy fats, complex carbohydrates that fuel runner’s meal plan to add to the diet if you are also, a runner along with a proper diet plan.
Important Nutrients To Add To 7 Day Meal Plan For Runners
Running requires a lot of energy, but knowing what to eat and when to eat can be confusing. However, a balanced diet with adequate carbohydrates will keep runners fueled and satisfied.rn, and soybean oils, fatty fish, like salmon, tuna, and mackerel, walnuts, sunflower, and pumpkin seeds.
Creating a well-balanced meal plan for runners is essential to ensure they get the right nutrients to support their training and recovery.
| Nutrient | Importance for Runners | Food Sources |
| Carbohydrates | Provides energy for endurance activities | Whole grains, fruits, vegetables, legumes |
| Protein | Repairs and builds muscle tissue | Lean meats, poultry, fish, eggs, dairy, beans, nuts |
| Healthy Fats | Supports cell function and provides long-lasting energy | Avocados, nuts, seeds, olive oil, fatty fish |
| Vitamins (A, C, E) | Antioxidants that help repair tissue and reduce inflammation | Carrots, citrus fruits, berries, leafy greens, nuts |
| Minerals (Iron, Zinc) | Supports oxygen transport and immune function | Red meat, poultry, beans, nuts, seeds, seafood |
| Calcium | Essential for bone health and muscle function | Dairy products, leafy greens, fortified plant milks |
| Hydration (Water, Electrolytes) | Maintains fluid balance, prevents dehydration, and supports muscle function | Water, sports drinks, fruits, vegetables |
| Omega-3 Fatty Acids | Reduces inflammation and supports heart health | Fatty fish, flaxseeds, chia seeds, walnuts |
| Fiber | Supports digestive health | Whole grains, fruits, vegetables, legumes |
4 Day Meal Plan For Runners
So, here is a sample diet plan for runners that can be followed even by beginners. Also, please note that this plan is designed very generally. Usually while making a diet plan a lot of factors are taken care of.
So, let’s take a look at a 4-day diet plan for athletes or runners.
| Early Morning | 1 glass of lemon water with 10 soaked almonds |
| Breakfast | 1 bowl oat meal, 3 boiled eggs with coffee |
| Mid Morning | 1 banana, 1 cup yoghurt with 2 blocks of dark chocolate |
| Lunch | Paneer bhurji with 1 bowl whole grain pasta with veggies |
| Evening | 1 sweet potato |
| Post Workout | 1 scoop whey protein |
| Dinner | Salad 1 plate 200 g grilled chicken breast with 1bowl of rice |
| Bed Time | 1 glass of milk |
| Early Morning | 1 glass of lemon water with 10 soaked almonds |
| Breakfast | 1 bowl milk daliya, 3 boiled eggs, coffee |
| Mid Morning | 1 banana, hummus toast |
| Lunch | tofu bhurji, 2 whole grain chapati with salad |
| Evening | 1 sweet potato |
| Post Workout | 1 scoop whey protein |
| Dinner | sala 1 plate 200 g paneer tikka, 1 bowl rice |
| Bed Time | 1 glass of milk |
| Early Morning | 1 glass of lemon water with 10 soaked almonds |
| Breakfast | 1 bowl overnight soaked oats with berries, 3 boiled eggs, coffee |
| Mid Morning | any fruit, 1 oats toast with seeds mixture |
| Lunch | soy chunks vegetable pulao, curd with salad |
| Evening | 1 bowl potato raita |
| Post Workout | 1 scoop whey protein |
| Dinner | 2-3 paneer grilled sandwiches with mint chutney |
| Bed Time | 1 glass of milk |
| Early Morning | 1 glass of lemon water with 10 soaked almonds |
| Breakfast | oats brownie, 2 boiled eggs, coffee |
| Mid Morning | any fruit, peanut butter toast |
| Lunch | fish curry, rice, salad |
| Evening | 1 sweet potato |
| Post Workout | 1 scoop whey protein |
| Dinner | salad, chicken curry with 2-3 while grain chapati |
| Bed Time | 1 glass of milk |
To continue with the plan you can connect with the expert dietitians of Fitelo.
Timings Of Meal Consumpton Of Athlete Diet Plan Of 7 Days
However, runners find it challenging to consume the right nutrition before workouts. This is because they need to strike a balance between eating enough calories and not eating foods that can upset their stomach. For this, it is important they maintain a healthy lifestyle.
However, runners aim to eat a meal or snack that is easy to digest before a run. While if they are going for a longer run, they aim to consume more carbohydrates to ensure they have the energy to complete the workout.
Moreover, they also prioritize eating a carbohydrate- and protein-rich snack or meal after running.
Before running: So, before running runners should consume a small meal that contains a little amount of fat and fiber. They should add a moderate amount of protein and a high amount of carbohydrates.
Also, several hours before a workout, a person should consume 1–4 grams of carbs per kilogram of body mass.
While an hour before running, they may consume a small carbohydrate-rich snack, like a banana.
While running: Runners do not worry about the consumption of food during most runs as long runs like marathons people require to take in nutrition while they are running.
However, if someone is running for 1 to 2.5 hours, they aim to consume 30–60 grams of carbs per hour.
After running: The meal consumed after a run is very important for muscle recovery. However, what they should eat in their diet then depends on how long they were running for and how intense their run was. You can include healthy fats, nutrient dense foods such as mixed vegetables, brown rice, carrot sticks, sweet potatoes, lean proteins, and snap peas.
Also, their meal should contain protein to promote muscle repair and carbohydrates to replace depleted glycogen stores. Additionally, they should drink plenty of water to replace lost fluids.
Foods To Add To 7 Day Meal Plan For Runners
Below are some foods that must be a a part of the grocery list for an athlete’s diet plan running goals of 7 days. They contain important nutrients, which are essential for their performance improvement. The mentioned foods can also, be a part of 7 day meal plan for teenage athletes.
1. Bananas
Banana is a high-carb energy booster before an afternoon run. Banana also contains a healthy dose of potassium which is especially important for long-distance runs or in hot temperatures when you are likely to sweat a lot and thus lose valuable minerals. Banana is a good option to add to athletes 7 days meal plans Moreover, banana is cost effective for any week.
2. Oats
Oatmeal is the perfect breakfast idea when you want to go out for a run afterward. It enriches your body with plenty of carbs and fiber.
Also, it has a low glycemic index that causes your blood sugar level to rise slowly, provides you with energy over a longer period of time, and keeps you feeling full longer.
3. Peanut Butter
Apart from being known as peanut butter for weight loss, a runner must include peanut butter in their 7-day athlete meal plan weekly but it should be without any additives like sugar, salt, or oil.
It’s however, peanut butter is a good source of vitamin E, which is the most effective antioxidant among the vitamins. While peanuts contain a lot of fat that mainly consists of monounsaturated and polyunsaturated fatty acids. These further, help lower cholesterol levels in your blood.
Also, peanut butter strengthens your immune system, speeds up your post-run recovery, and prevents injuries.
4. Broccoli
Broccoli is full of vitamin C, making it one of the best foods to be a part of a 7-day meal plan for teenage athletes. It contains vitamin C which helps reduce the risk of, or even prevent sore muscles after intense workouts. It is also, a good source of calcium, folic acid, and vitamin K, which strengthen our bones and performance.
5. Plain Yogurt
Yogurt is, however, the perfect option to add to 7 day meal plan for endurance athletes because it is a combination of the macronutrients carbohydrates and proteins.
Greek yogurt has a high percentage of essential amino acids and is consumed right after a run, greek yogurt can speed up your recovery and thus protect your muscles.
Also, greek yogurt contains calcium that strengthens your bone and contains live lactic acid bacteria which stimulate your gut flora and thus boost your immune system.
6. Dark Chocolate
Dark chocolate with at least 70% cacao may lower your blood pressure and cholesterol levels. Also, flavanols present in them help reduce inflammation. So, you can hence, add it to the athlete’s 7-day meal plan.
You can also, the below recipe of chocolates that are low in calories and can be a part of a healthy diet plan for weight loss also.
7. Whole Grain Pasta
A whole grain pasta is a high-carb food for breakfast or lunch that fills up your glycogen stores and provides you with energy during the marathon.
However, it is important to choose the whole-grain variety as these keep you full longer and contain additional B vitamins.
These are also, essential for building muscle and improving your endurance and performance and therefore, can be a part of 7 day meal plan for athletes.
8. Coffee
According to the studies, a cup of mix breakfast coffee gives your high-intensity interval training a boost and helps you run faster.
You should, however, add coffee to the 7-day meal plan for runners but without milk and sugar.
9. Potatoes
Potatoes are a good source of potassium, when paired with lean chicken, salmon, or fried eggs, they make for a healthy and tasty mix breakfast recovery meal.
Also, it is one large sweet potato that can cover your total daily requirement of vitamin A which works as an antioxidant, improves your eyesight, strengthens your bone tissue, and boosts your immune system.
10. Beetroot
Beetroot help relieves muscle soreness and is high in antioxidants and secondary metabolites, which support the immune system and keep runners healthy.
However, it can be a part of a 7-day meal plan for runners and you can try the below recipe made with beetroot.
11. Ginger
Ginger contains the powerful compound gingerol and consuming it one hour before working out can reduce muscle soreness.
12. Eggs
Eggs provide all the essential amino acids, numerous vitamins, and other important nutrients making them the best food for runners.
One can, however, consume them within an hour after your workout or for breakfast ideally combined with a carbohydrate as they support muscle growth and recovery.
13. Flax Seeds
Flax seeds contain high omega-3 fatty acid and having them in your breakfast is a good option. This is because Omega-3 decreases inflammation and oxidative stress, which is particularly beneficial for athletes who train a lot.
14. Legumes
Legumes help keep your gut healthy and fiber keeps your digestion regular, your metabolism healthy, and strengthens your immune system. However, adding fiber rich foods like legumes to your 7-day meal plan for runners is beneficial.
15. Dried Fruit
Dried fruit like apricots, figs, or dates are the perfect snack for runners before heading out for a run.
Also, being a good source of carbohydrates, they provide energy quickly and are also loaded with valuable minerals like potassium and magnesium.
Summary On 7 Day Meal Plan For Runners
Remember, a runner’s diet varies from person to person. However, it is important that every diet incorporates a balance of macronutrients, adequate carbs, and micronutrients from plant foods.
Also, runners should focus on eating enough food beforehand to fuel runs, as well as eating a carb and protein-rich snack to replenish their muscles after workouts.
However, we have mentioned for you the important nutrients that you must add to your diet, and also, some foods that can be a part of runners’ diet plan.
Moreover, you can follow the diet plan mentioned above, and for more, rich food you must add whole grain bread, olive oil, mixed greens, garlic powder, chicken breast, side salad consisting of curry powder, for runner’s meal plan, whole grain, milk, etc, Also, you can get in touch with our dietitians.
Fun Fact
Eggs are an important source of protein. Whether you are on your weight loss journey, or weight gain journey, or even if you are an athlete, eggs are a must.
However, people tend to discard the yolk and eat just the egg whites, while we believe, that by ignoring the egg yolk you are ignoring the important nutrients as well. To know more, click here!
Frequently Asked Questions
Do 7-Day Athlete Diet Plan Help In Weight Loss?
The diet for runners is specifically designed as per their body weight, training timings, and the kilometers they run. It, therefore, helps them maintain their weight and joint health
What Is The Best Diet Plan For Runners?
The best diet is a diet that makes an athlete full of energy and gives him a good amount of protein, carbohydrates, and fats. Which are essential for running.
Can You Eat Eggs In an Athlete Diet Meal Plan?
Yes, you can add eggs to the diet because it is rich in protein and gives you energy as well.
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Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as well as Enjoy a long happy life
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