Hi guys, there are many article or recommendations from dieticion and nurtitionists on proper diet plans for runners. Many of those plans are loaded with complex carbohydrates, good fats and some protein. Here, I want to share my diet an based on my experience, trial and error techniques.
Most of the articles are written by Western authors and many of the food are not available in Asian countries. So here are my diet plan for me for 3 months prior to my race. Before I share my plan here, rule no.1 is hydration. For a normal sedentary lifestyle person, the adequate amount of water per day is around 2.5 liters to 3 liters of water, and it depends on the size and age of that person. For runners who train 6 days a week, the minimum amount of water per day is 3.5 liters.
For breakfast, I took one bowl of plain oats with hot water and accompanied by fruits such as banana or apple. So, the nutrition inside my breakfast is packed with fibre, potassium, and vitamin C. For drinks, I will have a cup of long black coffee wothout sugar for extra boost for caffein in my body. The only set back for this breakfast is that i get hungry very fast due to the fibre in oats.
For lunch, I take 2 to 3 boiled potato with 2 hard oil eggs. I season the potatoes with salt and pepper for flavouring. The nutrition for my lunch is pure carbs and protein. I will drink a cup of Japanese green tea for lunch. The carbs are then being converted to energy for my early evening distance training. Before training, I usually take another cup of long black coffee with 2 to 3 pieces of dark chocolates.
For dinner, I will eat rice, vegetables and either red or white meat to replenish my energy. I cannot eat a lot of red meat due to the content is high in cholestrol, therefore steam or boiled chicken breast is recommended. Besides food, I replenish my body fluid with concentrated electrolyte tablet becsuse of the sweat lost during hours of training. I hope this recommendation can help some runners is balancing their diet plan.