The best diet for runners

Running is a great way to keep fit and clear your mind. Physical activity helps release serotonin which is known to increase moods.

While some people run for leisure purposes, others run to train for marathons and keep their bodies fit and healthy. The best way to ensure that they maintain their energy levels and muscles is to eat a balanced diet. If you are looking for the best online food delivery services in Canada that provide healthy meals, visit to see which companies offer the healthiest meals at the best prices. Search online food delivery and read the reviews of previous customers who have used these companies for their healthy meal needs. Click on the links to see how reviews can be used to help you choose a company based on their ratings.

What foods should a runner eat to sustain energy?

Protein and carbohydrates are both excellent sources of energy and will keep you feeling fuller for longer. Carbohydrates break down slower than most foods, which will give you a slow energy release. This keeps your blood sugar levels stable which prevents high energy and crashes. 

Proteins are needed to build muscle and keep your body healthy. They are mostly ingested in the foods we eat, but for high activity runners, a protein shake can do wonders to keep them fit and healthy.

Regular snacking on high protein and carbohydrate-rich foods is essential to sustain energy levels. Eat smaller portions more regularly and it is very important to not overeat! Focus on portion control and ensure that you are eating a balanced diet. Fruits and vegetables are great, healthy snacks that can be popped in your gym back or in your backpack when you go for a run.

What snacks should I be eating to keep my energy levels up?

The best snacks are those high in carbs and protein. While it may be tempting to grab a sugary snack such as a candy bar or a sugary caffeinated drink for a quick energy boost, this can do more harm than good as blood sugar levels are elevated. Sugary foods are stored in the body as fat. This can cause a significant increase in your weight, and losing those extra kilo’s is difficult.

Here is a list of snacks that are great for runners:

  • Vegetable sticks or crudites with hummus
  • Nuts and dried fruits
  • Greek yogurt and fruit or peanut butter
  • Roasted chickpeas
  • Hard-boiled eggs and a fruit
  • A fruit and peanut butter smoothie
  • Protein shake


A healthy, balanced diet is essential for sustained energy for activities like running and jogging. If you prefer a slow run for clear your mind and are not training for a marathon, you can easily make do with the nutrients you get from your foods. Focus on carbohydrate and protein rich foods to increase energy levels and sustain you for longer between meals. An energy bar is a good snack if you are in a rush, as they contain a lot of protein.