Easy Meal Plans for Busy Runners

Running is a great way to stay in shape and maintain a healthy lifestyle. However, a person who is passionate about running and has a corporate job may not find enough time to keep up with the nutritional requirements needed for optimum performance. There comes a need for easy meals for busy runners and those who perform other workouts.

Proper nutrition is crucial for runners. A nutritious diet can help prevent fatigue and provide much-needed fuel for your muscles, which are working overtime when you are running. It also helps your body recover and reduces the risk of injury. 

Here is a meal plan consisting of about 2,000 calories that may help busy runners plan their nourishment better. This easy meal plan for busy runners offers an adequate amount of carbohydrates (carbs), protein, and fat across various meals like breakfast, lunch, and dinner along with pre-and post-run fueling.

Also read: How to Fuel If You Are Running in the Heat?

Having a carb-rich breakfast before a long run can be helpful. Wheat toast or oats with fruits can be good options depending on your preferences. However, if you prefer high-fiber like beans or salads, it is best to avoid eating them before your run as they take longer to digest and may lead to gastrointestinal distress during the run.

Also watch: What to Eat Before, During and After a Run?

While on a long run, your muscles are put under force, which may cause microtears in the muscle fibers. So, it is helpful to refuel with protein-rich foods or supplements post your run, which will aid in maintaining muscle mass and overall recovery.

Finally, make sure you are well hydrated with water and electrolytes before, during, and after the run. This will help you get the most out of your run and maximize the healing and recovery process. Planning easy meals for busy runners helps greatly in obtaining the right nutrition for your optimal performance.

References
1. Kerksick CM, Arent S, Schoenfeld, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 2017: 14: 33.
2. Parr EB, Camera DM, Areta JL, et al. Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PloS One 2014: 9: e88384.