Indian diet plan for runners

Written byListonic team

Updated on Nov 1, 2024

Fuel your runs with an energy-packed Indian diet. Carbs from dishes like dosas and poha, along with protein from lentil stews, will keep your energy levels steady.

Diet plan grocery list

Brown rice

Lentils

Chickpeas

Spinach

Tomatoes

Bananas

Oranges

Chicken breast

Eggs

Whole wheat bread

Quinoa

Broccoli

Carrots

Bell peppers

Greek yogurt

Cottage cheese

Almonds

Walnuts

Oats

Sweet potatoes

Green beans

Apples

Salmon

Tofu

Brown bread

Milk

Green peas

Blueberries

Avocados

Flaxseeds

Olive oil

Honey

Turmeric

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Diet plan overview

The Indian diet plan for runners is crafted to fuel high-energy needs. It focuses on complex carbohydrates like whole grain rotis and rice, proteins from dal and paneer, and plenty of fresh fruits and vegetables to ensure a good supply of vitamins and minerals.

Hydration is also a key component, with an emphasis on electrolyte-rich drinks to replenish what's lost in sweat. It's designed to provide sustained energy and enhance recovery, crucial for long-distance runners.

Indian diet plan for runners exemplary product

Foods to eat

Complex Carbohydrates: Sweet potatoes, oats, and whole grains for sustained energy.
Lean Proteins: Grilled chicken, tofu, and legumes for muscle repair and recovery.
Healthy Fats: Avocados, nuts, and seeds to maintain energy levels and support cell health.
Electrolytes: Coconut water and bananas to replenish salts lost during running.
Antioxidant-rich Foods: Berries, turmeric, and green tea to help reduce inflammation.

✅ Tip

If you’re a runner, blending cooked beetroot into your post-run smoothie can boost stamina and reduce inflammation.

Foods not to eat

Sugary Snacks: Avoid high sugar items that can cause energy spikes and crashes.
Heavy Meals: Large portions that can be hard to digest before a run.
Alcohol: Dehydrates the body and can negatively impact performance and recovery.
Excessive Caffeine: May lead to dehydration and can disrupt sleep patterns.
Deep Fried Foods: Can cause discomfort and slow down digestion, which is not ideal for runners.

Main benefits

Boost your endurance and performance with the Indian diet plan for runners. Tailored to meet the high energy demands of runners, this diet includes complex carbohydrates for sustained energy and lean proteins for muscle repair. Enhanced with spices that reduce inflammation and support recovery, it's perfect for optimizing athletic performance and post-run recovery.

📊 Nearly three-quarters of Americans are cutting back on sugar (Source)

How to budget on this diet plan

Fueling your runs on a budget is all about prioritizing the right foods. Opt for affordable sources of carbohydrates like rice, oats, and potatoes to provide sustained energy for your runs without breaking the bank. Incorporate inexpensive sources of protein like beans, lentils, and eggs to support muscle repair and recovery. Make your own energy bars and snacks at home using affordable ingredients like nuts, seeds, and dried fruits—this can save you money compared to buying pre-packaged options. And don't forget to stay hydrated by drinking water throughout the day, which is both budget-friendly and essential for optimal performance.

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Meal plan suggestion

Day 1

Breakfast:Oats with Greek yogurt, bananas, and blueberries
Lunch:Brown rice with lentil curry, spinach, and tomatoes
Dinner:Grilled chicken breast with quinoa, broccoli, and carrots
Snack:Apple slices with almond butter

Day 2

Breakfast:Whole wheat bread with avocado and a boiled egg
Lunch:Chickpea salad with bell peppers, tomatoes, and spinach
Dinner:Baked salmon with sweet potatoes and green beans
Snack:Greek yogurt with walnuts and honey

Day 3

Breakfast:Smoothie with spinach, banana, Greek yogurt, and flaxseeds
Lunch:Quinoa salad with green peas, bell peppers, and cottage cheese
Dinner:Stir-fried tofu with brown rice, broccoli, and carrots
Snack:Orange slices with a handful of almonds

Day 4

Breakfast:Oats with milk, honey, and blueberries
Lunch:Lentil soup with whole wheat bread and a side of spinach salad
Dinner:Grilled chicken breast with quinoa, green beans, and sweet potatoes
Snack:Cottage cheese with sliced apples and walnuts

Day 5

Breakfast:Greek yogurt with honey, bananas, and flaxseeds
Lunch:Brown rice with chickpea curry, spinach, and tomatoes
Dinner:Baked salmon with quinoa, broccoli, and carrots
Snack:Apple slices with almond butter

Day 6

Breakfast:Whole wheat bread with avocado and scrambled eggs
Lunch:Quinoa salad with green peas, bell peppers, and cottage cheese
Dinner:Grilled chicken breast with brown rice, broccoli, and sweet potatoes
Snack:Greek yogurt with blueberries and walnuts

Day 7

Breakfast:Smoothie with spinach, banana, Greek yogurt, and flaxseeds
Lunch:Lentil curry with brown rice, spinach, and tomatoes
Dinner:Stir-fried tofu with quinoa, green beans, and carrots
Snack:Orange slices with a handful of almonds

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Improving Health Through Diet

⚠️ 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.

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