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Heart-healthy diet plan for runners

For runners, fueling your heart is just as important as fueling your run. A heart-healthy diet plan can give you the right nutrients to keep your heart strong while supporting your endurance and recovery. Enjoy meals that power your performance and keep your heart in peak condition.

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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

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Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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.

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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.

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.
💡 Tip

Mix beetroot powder into your pre-run drink to enhance endurance and improve blood flow, giving your heart a performance boost.

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.

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📊 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 for Heart-healthy Diet Plan for Runners

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: 1600   Fat: 58g   Carbs: 180g   Protein: 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: 1580   Fat: 55g   Carbs: 175g   Protein: 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: 1620   Fat: 60g   Carbs: 180g   Protein: 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: 1600   Fat: 58g   Carbs: 180g   Protein: 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: 1650   Fat: 60g   Carbs: 190g   Protein: 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: 1580   Fat: 55g   Carbs: 175g   Protein: 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: 1600   Fat: 58g   Carbs: 180g   Protein: 85g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

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⚠️ Keep in Mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article Reviewed
• Written by our editorial team.
• Published on June 21, 2024.
• Updated on June 21, 2024.

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