F-factor diet plan for runners
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Whole wheat pasta
Brown rice
Quinoa
Oats
Black beans
Chickpeas
Lentils
Broccoli
Spinach
Sweet potatoes
Carrots
Bell peppers
Tomatoes
Bananas
Apples
Oranges
Chicken breast
Salmon
Turkey breast
Eggs
Greek yogurt
Cottage cheese
Almonds
Walnuts
Chia seeds
Flaxseeds
Peanut butter
Olive oil
Avocado
Garlic
Ginger
Blueberries
Strawberries
Diet plan overview
The F-factor diet plan for runners provides the energy and nutrients needed for running. High-fiber foods help maintain steady energy levels and support recovery.
This plan is ideal for runners looking to fuel their workouts and recover effectively. It’s a great way to stay energized and healthy.
Foods to eat
Complex Carbohydrates: Brown rice, quinoa, and sweet potatoes for sustained energy.
Lean Proteins: Chicken, fish, and legumes to aid in muscle recovery.
Healthy Fats: Avocado, nuts, and olive oil to support long-term energy.
Fruits: Bananas, berries, and oranges for quick energy and antioxidants.
Hydrating Vegetables: Cucumbers, celery, and lettuce to maintain hydration.
✅ Tip
Foods not to eat
Refined Sugars: Candy, pastries, and sugary drinks that can lead to energy crashes.
Fried Foods: Fried snacks and fast food that are hard to digest and can cause sluggishness.
High-Fat Foods: Heavy cream, butter, and fatty meats that can slow down digestion.
Alcohol: Beer, wine, and spirits that can dehydrate and affect performance.
Processed Foods: Packaged snacks and meals with additives and low nutritional value.
Main benefits
The F-factor diet plan for runners provides sustained energy with complex carbohydrates and fiber-rich foods. It supports muscle recovery and overall performance, making it ideal for active lifestyles. This plan also helps maintain a healthy weight and promotes better digestion, crucial for long-distance runners.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
For the F-factor diet plan for runners, focus on buying high-fiber, energy-boosting foods like oats, brown rice, and beans in bulk. Plan meals around affordable, nutrient-dense vegetables and fruits. Prepare large batches of meals and snacks to have quick, healthy options available. Homemade energy bars or bites can be a cost-effective alternative to store-bought versions.
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Meal plan suggestion
Day 1
- Breakfast:Whole wheat pasta with peanut butter and banana
- Lunch:Quinoa salad with spinach, bell peppers, and black beans
- Dinner:Grilled chicken breast with roasted sweet potatoes and broccoli
- Snack:Apple slices with almond butter
- Calories🔥: 1,500Fat💧: 45gCarbs🌾: 180gProtein🥩: 100g
Day 2
- Breakfast:Oats with blueberries and flaxseeds
- Lunch:Lentil soup with carrots and spinach
- Dinner:Baked salmon with brown rice and zucchini
- Snack:Orange and a handful of walnuts
- Calories🔥: 1,600Fat💧: 50gCarbs🌾: 170gProtein🥩: 110g
Day 3
- Breakfast:Smoothie with Greek yogurt, banana, and chia seeds
- Lunch:Chickpea salad with tomatoes, cucumbers, and olive oil
- Dinner:Grilled turkey breast with quinoa and roasted cauliflower
- Snack:Cottage cheese with blueberries
- Calories🔥: 1,550Fat💧: 48gCarbs🌾: 160gProtein🥩: 105g
Day 4
- Breakfast:Whole wheat pasta with peanut butter and banana
- Lunch:Spinach salad with grilled chicken, bell peppers, and olive oil
- Dinner:Baked salmon with brown rice and steamed broccoli
- Snack:Apple slices with almonds
- Calories🔥: 1,650Fat💧: 52gCarbs🌾: 175gProtein🥩: 115g
Day 5
- Breakfast:Oats with strawberries and flaxseeds
- Lunch:Quinoa salad with spinach, bell peppers, and black beans
- Dinner:Grilled chicken breast with roasted sweet potatoes and cauliflower
- Snack:Orange and a handful of walnuts
- Calories🔥: 1,600Fat💧: 50gCarbs🌾: 165gProtein🥩: 110g
Day 6
- Breakfast:Smoothie with Greek yogurt, blueberries, and chia seeds
- Lunch:Lentil soup with carrots and spinach
- Dinner:Grilled turkey breast with quinoa and roasted cauliflower
- Snack:Cottage cheese with strawberries
- Calories🔥: 1,570Fat💧: 48gCarbs🌾: 170gProtein🥩: 108g
Day 7
- Breakfast:Whole wheat pasta with peanut butter and banana
- Lunch:Spinach salad with grilled chicken, bell peppers, and olive oil
- Dinner:Baked salmon with brown rice and steamed broccoli
- Snack:Apple slices with almonds
- Calories🔥: 1,580Fat💧: 49gCarbs🌾: 172gProtein🥩: 110g
Want to learn more?
⚠️ Keep in mind
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