Best Diet for Runners to Lose Weight

Best Diet for Runners to Lose Weight Guide In 2023

If you’re a regular runner, chances are you spend at least some of your time training outdoors. If you’re anything like me, you tend to focus more on making sure your running shoes don’t get too tight during runs than on eating right. But when I started looking into the diet of runners, I found a lot of interesting things — including that running does more harm than good when it comes to losing weight.

In this article, I’m going to share some information about the best diet for runners to lose weight.

Best Diet for Runners to Lose Weight

Nutrition Tips:

So we are starting some tips and the best diet for runners to lose weight below.

Eat More:

Eating whole foods is one of the best things that you can do for your body whether or not you’re a runner. Whole foods are packed with nutrients that will help your body recover from all of your training and fuel your future workouts.

Not sure what makes up a whole food?  My biggest tip is to stick to the perimeter of your grocery store when shopping. The whole foods are typically around the edges of the store.

Eat Within 30-60 Minutes After A Workout:

After a run or a workout, it is important to eat something within 30-45 minutes. This replenishes your glycogen stores and jumpstarts the recovery process in your muscles. Shoot for a snack that is about 150-200 calories and has a 2:1 ratio of carbs: protein.

One of the best recovery snacks is a glass of chocolate milk who wouldn’t want their exercise drink to be chocolate milk? Read the best diet for runners to lose weight.

The need for Carbs:

Gluten-free and low-carb diets are all the rage right now, but carbohydrates are essential for runners! Your body uses your glycogen stores to power your running, so don’t be shy about eating carbs if you are a long-distance runner. Of course, the less processed and refined the majority of the carbs in your diet, the better.

Eat Before Your Run:

Some runners have to head out the door for their morning run as soon as they are up in the morning, but if your schedule allows for it, it’s always better to get something in your body before exercising.

If you currently run on an empty stomach, try adding something small and light before your run and work up until you find what works for you. Read the best diet for runners to lose weight.

Healthy Options:

When you are hungry and in a rush, you are more likely to grab the fastest thing to eat rather than the healthiest. If you keep quick and healthy snack options like granola bars, grapes, apples, string cheese, almonds, etc. available in your house, you will eventually start to turn to those as options for a quick snack.

Healthy Fats:

Healthy fats are an important part of a runner’s diet, and you should aim to get about 20% of your daily caloric intake from healthy fats. Read the best diet for runners to lose weight. Fats help your body absorbs nutrients, help increase your feelings of satiety after a snack or meal, and help protect you against injuries.

Great sources of healthy fats are avocado, coconut oil, olive oil, fish, eggs, nuts/seeds, and nut/seed butter, and full-fat dairy (like whole milk).

Indulge A Little Along:

No one can eat 100% amazing all the time! If you build in a few indulgences throughout your week, you are more likely to stick to a healthy diet the rest of the time. For me, my favorite ways to indulge are through things like ice cream as a dessert 1 or 2 times a week and going out to dinner with my family on the weekends for something yummy like a cheeseburger or pizza.

Nutritional Plan:

Now you’ve started your assault on a certain race or distance, you’re probably obsessing in the best possible way about the kit, training techniques, cross-training, and new running shoes. So why would you ignore another terrific asset, which could also make a contribution to your best possible performance? Yes, we’re talking about your diet.

Like all things connected with running, research is the key to success. Read the best diet for runners to lose weight. Although there are thousands of items available in supermarkets to choose from, there are also thousands of blogs, books, articles, and recipes to look through.

All of them can provide you with a large spectrum of recommendations in terms of what you ought to be ingestion and once. In broad terms you need to establish a diet that consists mainly of the following:

  • Carbohydrates (around 60 percent)
  • Protein (around 20 percent)
  • Fat (saturated and unsaturated) fruit and vegetables to make up the rest


Oatmeal is a terrific way to start the day. It’s a carb-rich and engaging with some contemporary fruit or honey. Or you may strive a roll with low-fat jam/jelly or maybe honey. A lot of runners swear by the old favorite, a toasted bagel with peanut butter, which acts as the perfect pre-race or workout breakfast.

Or however a couple of dishes with toast or maybe some pancakes? Cereals are a great source of carbs and fiber, so something like muesli with seeds or nuts ticks all the boxes. But be careful about some cereals like granola, which are high in carbohydrate content, but also high in fat.

Fresh fruit with low-fat yogurt would additionally work, and suppose berries here, as they are a fantastic source of antioxidants and vitamins. Read the best diet for runners to lose weight.

Blueberries, strawberries; goji berries, loganberries, and raspberries, are all brilliant with yogurt or porridge. Or you could go for some wholemeal or wholegrain toast and low-fat jam/jelly. And wash it all down with some coffee.

It’s a stimulant to get you going and feel good about doing some exercise. And it accelerates the body’s ability to burn fat and helps with the recovery process, so it’s brilliant. Remember variety is essential. Don’t get stuck in a breakfast rut you can’t get out of. If you get bored with the same things, you won’t stick to the plan.


This might be the time you want to introduce some protein. Runners usually suppose that this implies ingestion scores of meat, but that isn’t the case. Vegetarians have found ingenious ways that of control their diet while not meat and you’ll realize super-molecule altogether varieties of vegetables, beans, and nuts.

Broadly speaking fish or meat, or farmer’s cheese, pulses, lentils, beans or spread, can all give macromolecule and will be nice in salads or with jacket potatoes.

If you like a sandwich, again cheese, meat or fish would work. Read the best diet for runners to lose weight. And don’t forget to include scores of the dish with it, or indeed ditch the bread and go for a salad on its own.

Make sure you have got as many alternative vegetables in your dish as potential and experiment together with your food. Try beetroot instead of cheese, or celery instead of cucumber. A bowl of brown rice or noodle salad is terrific with meat, fish, or vegetables.

Soup is another firm favorite and you’ll be able to add super-molecule to the present within the variety of beans and seeds and have some cereal or whole-grain toast with it.


Again super-molecule ought to be a part of your dinner, so fish, meat, cheese, pulses, lentils, etc. should be a mainstay. Pasta, rice, couscous, millet, potatoes, jacket potatoes, and noodles are all great ways of getting carbs into the evening meal. And go to town on the vegetables while making sure you maintain a good variety.

If you would like, try and incorporate simple seasoning and sauces with your main course. Read the best diet for runners to lose weight. And if you wish to own sweet, go for fresh fruit or low-fat yogurt or some dark chocolate as a real treat.


This is the area where you can be very creative. Try making your own fruit smoothies with low-fat yogurt and fruit and/or honey. You can add nuts and seeds to really get the best out of it. Oatcakes and rice cakes are a great carb-heavy snack, with hummus or peanut butter.

Fresh fruit, dried fruit, nuts and seeds to graze on are also terrific. Any quite vegetable crudities once more with hummus or while not, would another good way of striking your super-molecule and carb marks.

Read the best diet for runners to lose weight. Fresh fruit is always a winner and looks at things like Satsuma and grapes in particular. Low in calories and high in vitamins, they are easy to carry a snack.

Stay Hydrated:

Hydration is also very important for runners, because we need to replace the water and electrolytes lost while sweating, and because dehydration over a certain level will impair your performance.

Staying hydrated: always drink after exercise and try to drink regularly throughout the day – drinking just before training will be too late as the body takes time to absorb fluids.

Electrolytes: drinking fluids with electrolytes is usually better than plain water because that will replace the salts lost in sweat as well as the fluid. Some sports drinks are high in sugar but there are some low-sugar drinks available. Read the best diet for runners to lose weight. After serious coaching, drinks which include some protein will help rapid recovery.

How much? You can easily find out how much you sweat by weighing yourself (without clothes on) before and after training. You should aim to drink 1.5 times the amount of sweat lost over the 2-3 hours after training, to ensure full rehydration.

Hydration for race day: on race day, topping up your energy tank with drinks or gels throughout the race may be a sensible plan, however, don’t go overboard an excessive amount of water can be dangerous and you can afford to dehydrate a little during the course of the race.

A few sips every 20 minutes or so should be enough, but be prepared to adjust this depending on the weather and how much you are sweating. Whatever you plan to use in the race, make sure you practice taking it in training beforehand, to ensure it agrees with you.


Traditionally, athletes trying to make muscle have stayed laser-focused on macromolecule. Meanwhile, runners and cyclists focus a lot of on carbs or fat to stay them high-powered through their several workouts, often fearing protein will make them bulky and slow.

But new analysis is showing that not solely will each jock improve their performance by overwhelming macromolecule, but also by consuming way more of it than is commonly recommended.


Consuming carbs before a workout is a ritual for some exercisers. Foods like bagels and bananas provide aldohexose to muscles, which is then turned into the energy that helps you conquer the weight room, treadmill or spin session.

So it’s surprising, then, that top endurance athletes are eschewing the traditional pasta dinner in favor of fattier fare. It’s oft-referred to as the Keto diet and the idea behind it is a fat adaptation.

Essentially, feeding this manner can teach your body over time to faucet into fat stores for fuel instead of polyose. Read the best diet for runners to lose weight.

Diet and Training:

Treat your diet like it’s a part of the training plan. You have to coach a definite means and eat a definite thanks to getting the body to burn fat and lean up. Olympic groups and founding father of Performance and Nutrition coaching job.

That means no more self-sabotage by eating high-glycemic carbs (like waffles with syrup) at every meal or starting all your runs on empty. Read the best diet for runners to lose weight.

Instead of focusing on how much protein or carbs you need before each run or workout, consider your daily needs. Recent research suggests that what you eat throughout the day matters much more than what you eat immediately after exercising.

When the Going Gets Tough:

Training at the threshold a faster pace than you can maintain for 50 to 60 minutes, or 10K race pace for beginners rev the metabolism and get you fit fast. But remember to keep upping the pace as you progress. Read the best diet for runners to lose weight.

Anyone whose new running can naturally find yourself functioning higher than their threshold quite bit as a result of their running mechanics’ square measure therefore inefficient. Read the best diet for runners to lose weight.

That’s why spick-and-span runners typically drop weight and increase fitness quickly. Once these runners start adapting to running consistently, however, that progress slows, and they need to increase their training stimulus to keep seeing results.

If threshold training leaves you feeling fatigued, Austin suggests occasionally sipping G2 or flavored water with electrolytes during your workout to increase performance without overloading on calories. These high-glycemic carbs impact the brain and taste-bud receptors, and that creates an ergogenic effect.

All You Eat Are Carbs:

Runners whose number one goal is to lose weight can cut the pasta, bread, and cereals and have enough energy to complete many of the easy runs in 30 to 60 minutes. Most healthy diets will still provide enough incidental carbs by-products of fruit and beans to fuel you, says Greg McMillan, founder and head coach of McMillan Running.

When it comes to your more intense training days, increase your carb uptake, just don’t think it all has to come from the pasta. You can do it with more natural, less-refined carbs like rice or quinoa as part of your meal. Read the best diet for runners to lose weight.

Side Dish:

Eat whole foods that will be as on the point of their state of nature as potential. This will steer you to the most nutritious, fiber-filled foods that promote overall health. Higher-quality foods, veggies, fruits, nuts, seeds, healthy oils, lean meats and fish, dairy, and whole grains tend to have a higher satiety index, a certified sports nutritionist and author of the Racing Weight series.

If you have a high-quality diet and eat enough to satisfy your appetite versus if you have a low-quality diet and eat enough to satisfy your appetite, you’re going to eat a lot more calories on the low-quality diet. Read the best diet for runners to lose weight.

If you focus on food quality, the quantity question will sort itself out even the most monstrous appetites can stomach only so much fiber in one sitting. Combine a high-quality diet with consistent, progressive coaching, and you’ll attain each weight and performance goals.

Got Skinny?

Focus on weight-loss efforts during quick-start periods, or the four to eight weeks that immediately precede the base-building phase of a training cycle, Fitzgerald suggests. Create a manageable calorie deficit during this time, and adjust based on how your body reacts.

When you start your training program, shift your focus to fueling your body to meet the increased performance demands, not on counting calories. If you use more energy, you have to take in more energy. Read the best diet for runners to lose weight.

If you perform poorly in workouts or are lethargic between workouts, you might not be taking in enough calories. You can run the numbers and see a calorie deficit, but when you exercise a lot and don’t get enough calories, metabolism slows to a crawl. You get the opposite of what you’re looking for.

Being a Runner:

You have to manage it with high-quality foods, pay more attention to nutrient timing, and become aware of satiety signals so you don’t overeat by plate cleaning. This doesn’t mean you can’t treat yourself each currently then. Just keep in mind that your post-run reward counts as a part of your total daily intake.

We only burn around 100 calories per mile, no matter how fast you run that mile. You can cross-check any food a doughnut or a Coke and you’ll understand, ‘Holy crap, I will drink this abundant quicker than I will run the miles to burn it. Read the best diet for runners to lose weight.

Live by the Spreadsheet:

To progress and improve as a runner, sometimes you need to look beyond the numbers (miles and times) to learn what works best for you during training. Pay attention to how your body responds to the food you give it before, during, and after running. Write down what works and what don’t, and adapt.

Good coaches ask how athletes feel versus focusing only on the numbers that are pushed out on a heart-rate monitor or the splits run on the track. It’s the same thing with nutrition. You ask athletes how it feels rather than just saying, ‘You have to eat this.

Live on Sports:

If you ran as hard as you could, you would empty your glycogen stores in 90 minutes to two hours, but how often do you do that? Sipping Gatorade throughout the day isn’t much different from drinking soda you’re just downing a bunch of sugar with some added electrolytes.

Use sports nutrition products, such as gels, gummies, energy bars, and sports drinks, sparingly, says McMillan. Stick to real food. Eat the high-quality foods mentioned above, drink plenty of water, and avoid processed foods with added sugars, salt, and fats.

Overdose on Caffeine:

Yeah, caffeine can boost performance, but it can also aid in glycogen restoration the process of restocking energy supplies to your muscles for that dreaded two-a-days. But starting runners ought to grasp that we tend to all metabolize alkaloid otherwise. Regularly taking the ergogenic aid will build its effects less potent on race day. Read the best diet for runners to lose weight. Experiment with your caffeine intake while you’re training. There’s only so much caffeine the intestinal system can handle at one time, so loading up on caffeine before a workout or race can put you in the bathroom frequently.