Heart-healthy diet plan for runners
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Sweet potatoes
Bell peppers
Carrots
Beets
Bananas
Berries
Oranges
Apples
Pineapple
Avocados
Chicken breast
Salmon
Turkey breast
Eggs
Tofu
Quinoa
Brown rice
Whole grain pasta
Oats
Whole grain bread
Low-fat yogurt
Skim milk
Almonds
Walnuts
Chia seeds
Pumpkin seeds
Olive oil
Cottage cheese
Greek yogurt
Diet plan overview
The heart-healthy diet plan for runners is designed to fuel your runs while keeping your heart in top shape. This plan includes foods that boost endurance, aid recovery, and support heart health, helping you perform at your best. It’s about balancing nutrition to enhance both your running performance and your heart's well-being.
Running and heart health go hand in hand. By focusing on the right foods, you can power your workouts and take great care of your heart simultaneously.
Foods to eat
Complex Carbs: Oats, sweet potatoes, and whole grain pasta provide sustained energy for long runs.
Lean Proteins: Chicken, turkey, and tofu help with muscle repair and recovery after running.
Healthy Fats: Avocados, nuts, and olive oil offer essential fatty acids and keep energy levels steady.
Hydrating Fruits: Watermelon, oranges, and berries help keep you hydrated and provide vitamins.
Leafy Greens: Spinach and kale are nutrient-dense and support overall health and recovery.
✅ Tip
Foods not to eat
Refined Carbs: White bread, pastries, and sugary cereals can cause energy spikes and crashes.
Fried Foods: French fries, fried chicken, and other fried items are high in unhealthy fats and can slow you down.
Sugary Drinks: Sports drinks with high sugar content can lead to energy fluctuations and are best avoided.
Processed Snacks: Chips and snack bars often contain unhealthy additives and little nutritional value.
High-Fat Meats: Bacon, sausages, and fatty cuts of meat can be harder to digest and provide unnecessary fats.
Main benefits
The heart-healthy diet plan for runners enhances cardiovascular endurance by providing balanced nutrients. It aids in faster recovery post-run through anti-inflammatory foods and proteins. This diet supports sustained energy release, optimizing performance during long runs. Additionally, it can improve hydration and electrolyte balance, crucial for maintaining peak running conditions.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Buy whole grains and legumes in bulk for energy-sustaining meals without high costs. Use in-season fruits and vegetables to create nutrient-rich meals that support training. Purchase lean proteins like chicken in larger quantities and freeze portions to save money. Make your own energy bars or snacks using affordable ingredients like oats and nuts.
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with sliced bananas and chia seeds
- Lunch:Spinach and quinoa salad with bell peppers and olive oil dressing
- Dinner:Grilled chicken breast with roasted sweet potatoes and steamed broccoli
- Snack:Apple slices with a handful of almonds
- Calories🔥: 1600Fat💧: 58gCarbs🌾: 180gProtein🥩: 85g
Day 2
- Breakfast:Smoothie with kale, berries, and Greek yogurt
- Lunch:Brown rice and lentil bowl with roasted beets and fresh parsley
- Dinner:Baked salmon with quinoa and a side of steamed carrots
- Snack:Orange slices with a handful of walnuts
- Calories🔥: 1580Fat💧: 55gCarbs🌾: 175gProtein🥩: 84g
Day 3
- Breakfast:Whole grain toast topped with avocado and a side of pineapple
- Lunch:Kale and turkey breast salad with lemon vinaigrette
- Dinner:Stir-fried tofu with bell peppers and brown rice
- Snack:Banana with a handful of pumpkin seeds
- Calories🔥: 1620Fat💧: 60gCarbs🌾: 180gProtein🥩: 90g
Day 4
- Breakfast:Smoothie bowl with Greek yogurt, berries, and chia seeds
- Lunch:Spinach and black bean salad with diced tomatoes and avocado
- Dinner:Grilled chicken breast with roasted sweet potatoes and steamed broccoli
- Snack:Sliced apples with a handful of walnuts
- Calories🔥: 1600Fat💧: 58gCarbs🌾: 180gProtein🥩: 85g
Day 5
- Breakfast:Oatmeal with apples, flaxseeds, and skim milk
- Lunch:Brown rice and kidney bean bowl with sautéed bell peppers and garlic
- Dinner:Baked salmon with quinoa and a side of garlic sautéed kale
- Snack:Mixed berries with a handful of almonds
- Calories🔥: 1650Fat💧: 60gCarbs🌾: 190gProtein🥩: 88g
Day 6
- Breakfast:Smoothie with spinach, banana, and flaxseeds
- Lunch:Quinoa and vegetable salad with roasted beets and fresh parsley
- Dinner:Grilled turkey breast with brown rice and steamed broccoli
- Snack:Orange slices with a handful of walnuts
- Calories🔥: 1580Fat💧: 55gCarbs🌾: 175gProtein🥩: 84g
Day 7
- Breakfast:Whole grain toast with almond butter and sliced bananas
- Lunch:Spinach and lentil salad with diced tomatoes and olive oil dressing
- Dinner:Baked tofu with brown rice and steamed broccoli
- Snack:Apple slices with a handful of pumpkin seeds
- Calories🔥: 1600Fat💧: 58gCarbs🌾: 180gProtein🥩: 85g
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
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