Zone diet plan for runners
To sustain their energy levels and recover faster, runners need the right fuel, and that’s where the Zone diet plan for runners comes in. It provides adequate carbohydrates for endurance, proteins for muscle repair, and fats for energy for long durations. This plan helps you strike your ideal pace and maintain your momentum thereafter.
Diet plan grocery list
Brown rice
Chicken thighs
Bananas
Spinach
Oats
Almond butter
Sweet potatoes
Salmon
Quinoa
Blueberries
Cottage cheese
Whole wheat pasta
Chia seeds
Avocado
Berries
Greek yogurt
Eggs
Black beans
Almonds
Cherry tomatoes
Pumpkin seeds
Tilapia
Asparagus
Apples
Brussels sprouts
Cucumbers
Red bell pepper
Ground turkey
Green beans
Olive oil
Tuna
Pineapple
Diet plan overview
The Zone diet plan for runners optimizes the aspects and develops endurance and recovery even more fully. By altering the proportions of carbohydrates and protein, this plan addresses the considerable energy necessities put on runners and other sport athletes.
This assures a surplus of energy, short recovery, and better performance; hence, it is an ideal plan for the serious runners and sports lovers.
Foods to eat
- High Energy Carbohydrates: Choose whole grains like brown rice or quinoa before long runs or endurance exercises.
- Low Fat Proteins: Incorporate chicken, fish, or plant protein sources during muscle recovery periods.
- Body Operating Fats: Use fats from nuts and avocados for prolonged energy and to reduce inflammation.
- Foods With Electrolytes: Eat bananas and sweet potatoes after exercise to replenish lost electrolytes.
- Water: Ensure adequate water intake before, during, and after running sessions.
✅ Tip
Foods not to eat
- Refined Sugars: Avoid sweet treats and beverages as they can cause energy slumps and hinder performance.
- Heavy Creams and Sauces: Reduce heavy dairy products, as they can be tough on the stomach.
- Deep-Fried Foods: Avoid greasy foods with little nutritional value that might cause stomach discomfort.
- Excessive Caffeine: Monitor caffeine intake, as too much can lead to dehydration and discomfort.
- Alcohol: Avoid alcohol, as it negatively impacts recovery and hydration levels.
Main benefits
The Zone diet plan for runners helps cover the energy needs of the endurance athletes. The appropriate amounts of carbohydrates and proteins are consumed, hence gaining energy for both exercise and nutrition. This leads to improving performance in the field as well as fast recovery in between training sessions.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
Meal plan suggestion
Meal Plan for Zone Diet Plan for Runners
Day 1
- Breakfast: Oats with almond butter and blueberries
- Lunch: Grilled chicken thighs with brown rice, spinach, and a side of cherry tomatoes
- Dinner: Baked salmon with sweet potatoes, asparagus, and a side of Brussels sprouts
- Snack: Cottage cheese with pineapple
Calories: 1600 Fat: 68g Carbs: 140g Protein: 115g
Day 2
- Breakfast: Smoothie with almond butter, bananas, and chia seeds
- Lunch: Ground turkey with quinoa, spinach, and a side of cherry tomatoes
- Dinner: Baked salmon with brown rice, green beans, and a side of bell peppers
- Snack: Greek yogurt with berries
Calories: 1580 Fat: 67g Carbs: 135g Protein: 112g
Day 3
- Breakfast: Oats with blueberries and a side of Greek yogurt
- Lunch: Grilled chicken thighs with whole wheat pasta, spinach, and a side of cherry tomatoes
- Dinner: Baked tilapia with sweet potatoes, asparagus, and a side of Brussels sprouts
- Snack: Almonds with blueberries
Calories: 1600 Fat: 68g Carbs: 140g Protein: 115g
Day 4
- Breakfast: Smoothie with almond butter, bananas, and chia seeds
- Lunch: Ground turkey with quinoa, spinach, and a side of cherry tomatoes
- Dinner: Baked salmon with brown rice, green beans, and a side of bell peppers
- Snack: Greek yogurt with berries
Calories: 1580 Fat: 67g Carbs: 135g Protein: 112g
Day 5
- Breakfast: Oats with blueberries and a side of Greek yogurt
- Lunch: Grilled chicken thighs with whole wheat pasta, spinach, and a side of cherry tomatoes
- Dinner: Baked tilapia with sweet potatoes, asparagus, and a side of Brussels sprouts
- Snack: Almonds with blueberries
Calories: 1600 Fat: 68g Carbs: 140g Protein: 115g
Day 6
- Breakfast: Smoothie with almond butter, bananas, and chia seeds
- Lunch: Ground turkey with quinoa, spinach, and a side of cherry tomatoes
- Dinner: Baked salmon with brown rice, green beans, and a side of bell peppers
- Snack: Greek yogurt with berries
Calories: 1580 Fat: 67g Carbs: 135g Protein: 112g
Day 7
- Breakfast: Oats with blueberries and a side of Greek yogurt
- Lunch: Grilled chicken thighs with whole wheat pasta, spinach, and a side of cherry tomatoes
- Dinner: Baked tilapia with sweet potatoes, asparagus, and a side of Brussels sprouts
- Snack: Almonds with blueberries
Calories: 1600 Fat: 68g Carbs: 140g Protein: 115g
These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Jul 2, 2024
- Updated on Nov 1, 2024