For us it seams almost impossible for sports to gain weight or become overweight. They just exercise so much that they couldn’t get fat no matter what they eat. But that is not quite true. Sports have special diets made by trained nutritionists depending on the type of the sport they practice.



A runner performance depends on many elements, but it also depends on when o competition is, because a runner's diet is important not for only maintaining good health, but also to promote peak performance. They have different diets depending on what to eat before, during, and after a run, as well as anytime in between.



Some of the best foods that help runners achieve a healthy diet are:

-Whole grain pasta and bread, less processed than normal bread, containing more of the natural nutrition found in the grain, including more fiber, needed because of the rich carbohydrates composition.

-Eggs are recommended because they satisfy almost 10 percent of the daily protein needs, and the amino acids in eggs will help with muscle repair and recovery. Eggs also contain a recommended amount of vitamin K, which is crucial for bone health.

-Beans have high protein and fiber composition, a plant source of iron and low in fat.

-Carrots are an excellent source of vitamin A, which helps promote a strong immune system. They are low in calories witch makes them a great snack for runners.

-Bananas are a good source of carbs and they also contain potassium, which runners lose through sweating and help regulate muscle contraction and prevent cramping.

-Low-fat yogurt is a great source protein and carbs and it also contains calcium.

-Salmon is an excellent protein source. Salmon is one of the best food sources of omega-3 fats, essential for brain development and function.



Runners need to eat healthy to fuel their workouts properly and help build stronger bodies. That is also true for people who exercise, but aren’t practicing running as a performance sport. There are many average people who use running to manage their weight, increase their energy and lead healthy lives. But they have to keep in mind that a healthy diet is also need. It takes only 100 extra calories a day to gain 10 pounds in a year. That's one high-calorie snack that you didn't need or one unnecessary bottle of sports drink. The extra weight many runners carry around is simply a result of eating for energy or performance with little regard for total calories. But calories count although runners tend to underestimate the amount of the eating and overestimate the amount they burn by exercising.

What you need to do is match your eating plan to your running habits. A healthy diet for runners means a diet with calculated calories and carbohydrates for an balanced life stile.