Meal Planning for Distance Runners, with Jordynn West
Photo via Jordynn West
by Jordynn West, Contributor
What we put into our bodies has a great effect on how we live our daily lives. For athletes, food is fuel because it gives us the energy to train and increases our athletic performance. It is critical, though, to consume healthy foods. For distance runners, making healthier eating choices, such as lean meats and greens, will increase vitamin and nutrient intake, give you energy, make your body stronger and help you recover faster.
Healthy Daily Habits to Build Strong Nutrition
As a student-athlete I try to make healthy choices every day, but it can be hard with my busy schedule. My diet consists of lean proteins and greens to keep me full while providing me with nutrients. During the school week, I usually eat a mix of sautéed kale, baby spinach, and cherry tomatoes, with turkey bacon and eggs for breakfast. I also like to add a side of whole grain avocado toast. The tomatoes and avocado are very good recovery foods to help me prepare for my training during the week. This is my go-to breakfast because it keeps me satisfied until lunch time.
Pasta with a lean protein and veggies is easy to make, hits all the needed nutrients, and saves well for leftovers.
For lunch, I usually have a salad with light dressing mixed with kale, baby spinach, shredded cabbage and carrots, olives, and cucumber. Avocado chunks add variety and healthy fats and I top it off with some grilled chicken. For dinner, I will have a meal with lean protein, grilled or sautéed veggies, and sometimes a healthier rice option or whole grain pasta. Recently, I have been adding a variety of stir fry options to my diet with low sodium seasonings or sauce as well as pasta with a lean protein, which is great for leftovers during the week.
Having alternative choices with meal prep helps avoid boredom with meal prep, while keeping my healthy diet appetizing. Meal prepping plays a big role for my family and I, because I prepare and eat most of my meals at home to avoid junk and processed foods. We like to meal prep two-to-three times a week because it’s a good way to have variety and helps us plan out our options while we are busy throughout the week.
Food as Fuel for Runners
Photo via Jordynn West
Diet is just as important as training for athletes because it affects our athletic performance. Carbs and protein should be the main focus of your diet as a runner. Carbs are known to give you the energy for training, but protein fuels muscle growth and keeps you full longer to train for an extended period.
Dr. Jackie Buell, assistant professor of sports nutrition at the Wexner Medical Center at the Ohio State University, explained to The New York Times, “Carbs are jet fuel for muscles. Your body breaks down carbohydrates to make glucose that is burned in order to move you forward.”
On training days, I always eat a bowl of oatmeal for carbs and mix it with blueberries, cinnamon and raw honey. I also like to include an apple or banana on the side, so I am well-nourished and full for the day. After my workout is complete, I replenish my burned energy in the form of a post-workout recovery meal.
Between school and practices, I always make sure to have snacks with me. I use a ton of energy every day and tend to feel like I am always hungry, so snacking is super important for me to keep my energy up. I choose snacks that help me stay full but are also nutritious. I like to take baby carrots, nuts and an apple as snacks when I am on the go between classes. For my midday and evening snacks I usually have something like granola, fruit, popcorn (plain or lightly salted), nuts or whole grain crackers and natural peanut butter.
As I prepare for race day, my diet stays pretty much the same, but I really enjoy eating rice bowls the night before races. I like to focus on real foods and avoid sugary and fast foods. To maximize my energy for races and training, I like to consume a variety of whole fruits, veggies and drink a lot of water because I can feel how it helps my energy levels.
So much can be learned from the structure, nutrition and balance of a training-focused diet. The food we consume impacts our overall health and well-being, so it is important to remain consistent with healthy eating in our day-to-day lives.
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Jordynn West is a talented young athlete who has her sights set on becoming a professional runner. With a bright future ahead of her, she’s training to qualify for the 2028 Olympics in Los Angeles, California. Get to know Jordynn and her passion for running here on RUNGRL.co.
Disclaimer: Meal or product recommendations are not intended to diagnose, treat, cure, or prevent any disease. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.
Jordynn West
Contributor
Jordynn West is a 15-year-old runner from the Dallas area and specializes in mid-distance running events. In 2019, Jordynn took home 1st place with All-American designation in the 3000m and 1500m, and 4th in the 800m at the AAU Club Championships in Orlando. She aspires to to qualify for the 2028 Olympics.
In her free time, Jordynn documents her experiences of training and performances for track and writes for RUNGRL and other running publications such as Youth Runner Magazine. Her fierce demeanor and work ethic is reflected in all she does, whether it’s training or during competition.