Runners Nutrition Guide

Runners Nutrition Guide

When creating a runners nutrition guide we have to look at creating a system that works with the individual.  This means there will bits and pieces of the runners nutrition guide that is meant for some people but won’t be right for other people.  A program thats designed to optimize sports  performance must take a look at the several factors in order to account for several variables.  An ideal program runners nutrition guide would get all the required nutrients from food itself rather then relying on supplements and nutrition shakes.  This concept would be great in a perfect world but it would also be extremely hard.  Our food has diminished nutrient values which makes it almost impossible to get all the required nutrients not to mention getting the required nutrients to optimize performance.  FDA values are based upon preventing disease in a majority of the population.  This does not equal a dose designed for therapeutic purposes or a dose designed for optimized sports performance.  Supplements and herbs while extremely valuable can also be extremely dangerous.  Anything that is ingested in the body has a response.  It is hard to find anything that you can eat that won’t change something in your body when you eat it.  When looking at any nutrition program, one must look at convenience.  This is a major reason why people don’t stick to their plan.  Try eating the same meals for breakfast and lunch for a few weeks.  This allows you to get into a habit of making food and being prepared.

Breakfast Options:

  • Organic Free Range Eggs (2-3 Eggs) with salsa and side of sautéed organic spinach
  • Protein Shake from Orgain RTD
  • Hemp Force protein shake made in Blender with Almond Milk

Snack Options:

  • Almond Butter with your choice of fruit
  • Protein Shake from Orgain – 16 grams protein
  • Hemp Force Protein Bar
  • Warrior Bar from Onnit– 14 grams protein

Lunch Options:

  • Stir Fry with Veggies and Free Range Organic Chicken
  • Grass Fed Skirt Steak with Side of Lentils Beans or Black Beans
  • Quinoa bowl consisting of your choice of organic meat, guacamole, salsa, sea salt, pepper

Dinner Options:

  • Wild Caught Salamon 8-10 oz
  • Free Range and Organic, Grass fed meat (Steak, Bison, Turkey, Chicken) 8-10 oz portion
  • Quinoa 1/2 cup, seasoned with sea salt (kosher) and pepper, organic garlic
  • Steamed Veggies with same seasonings as listing above

Recovery Shake: 4 to 1 Carb to Protein Ratio

(It is absolutely essential to get this shake within 30 minutes of your workout). Need to have a  drink that has close to 4 to 1 ratio of carbs to protein ratio.  The sugar and carbs help absorption of the protein into the muscles to aid in recovery.


  • Omega 3 Fish Oils– 2 grams per day.  This will help with recovery and also aid in inflammation reduction.
  • Vitamin D– 5,000 IU
  • Klean Recovery– Created by company Douglas Laboratory.
  • Electrolytes- This is what sweat consists of.  They are your salts that are absolutely essential for sports performance.
    • Klean Electrolytes
    • Harmless Harvest Coconut Water- This is one of the few companies that does not destroy their product with heat. They high pressure sanitize and package their product keeping the product in it’s RAW state.  Purchase it at local Whole Foods.

Convenience Meal Delivery

Factor 75: This is a meal delivery service that I have used and love.  They bring food to your business or house and the cost is between 10-14 per meal.  You chose your food, delivery date, and how many meals.  They only require that you get 5 meals per delivery.  You can use code 9AXN3 to get 10 Dollars Off first order.


Related Article:

Preventing Running Injuries

 Massage Therapy for Pain Relief


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