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F-factor diet plan for runners

Runners need energy, and the F-factor diet plan delivers. High-fiber foods help maintain steady energy levels and keep you feeling full longer. It's a great way to fuel your runs and recover with nutritious, satisfying meals.

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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

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Article Reviewed
• Written by our editorial team.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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.

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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.
quote icon

Fruits and vegetables are the one point of consensus—an oasis—in arguments about what to eat. Everyone agrees that eating more of them is a good idea.

Marion Nestle, PhD, MPH

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.

F-factor diet plan for runners graph

📊 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 for F-factor Diet Plan for Runners

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: 1,500  Fat: 45g  Carbs: 180g  Protein: 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: 1,600  Fat: 50g  Carbs: 170g  Protein: 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: 1,550  Fat: 48g  Carbs: 160g  Protein: 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: 1,650  Fat: 52g  Carbs: 175g  Protein: 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: 1,600  Fat: 50g  Carbs: 165g  Protein: 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: 1,570  Fat: 48g  Carbs: 170g  Protein: 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: 1,580  Fat: 49g  Carbs: 172g  Protein: 110g

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

Download the FREE grocery list for this Diet plan

Get grocery list
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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 July 2, 2024.
• Updated on Oct. 1, 2024.

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