The runner’s eating plan

By Shape on July 7, 2010 in Eating Plans

Runners Eating Plan
Pippa Simpson
Whether you’re starting out on Shape’s 10km Challenge, or looking to improve your time, this 7-day eating plan will fuel your tank so you’ll run better and faster!

Per day
½ cup of low-fat milk for tea and coffee per day
Mid-morning and mid-afternoon snack can be interchanged

Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Breakfast	Peanut butter on toast with mango Smoothie 1 slice low GI bread (±60g per slice) + 125ml fat-free vanilla smoothie (or preferred flavour, blended with fruit) + ½ small mango, sliced (110g or other seasonal fruit, blended with yoghurt) + 2 t low sugar peanut butter
Mid-morning	3 Provitas + 1/3 cup fat-free cottage cheese (80g) + ½ sliced fresh tomato
Lunch	Tuna Salad Bread Roll 1 whole grain, seeded bread roll (±60g) + 1 tin tuna (100g in spring water) + 1 T low-fat mayonnaise (15ml) + 2 cups rocket and sliced cucumber
Mid-afternoon	30g lean, biltong strips + 4-5g dried mango strips (30g)
Supper	Roasted chicken and vegetables 1 roasted skinless chicken breast (±80g) + ½ small sweet potato (±90g), mashed + ½ cup (125ml) roasted butternut, + 1 cup (250ml) courgettes and peppers + 2 t olive or canola oil

Tags: diet, eating plan, running

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19 Responses to “The runner’s eating plan”

Lize Kay July 19, 2010 at 6:34 am #

This plan sounds great, but what about vegetarians?

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Claire July 20, 2010 at 2:47 pm #

I agree with Lize – any meal advice for vegetarians?

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- Gabi November 2, 2010 at 7:32 pm #
  
  ja. eat meat :p
  
  Reply
Emilee September 14, 2010 at 11:17 am #

yes please vegetarians need diet help too!!

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cami van der Walt September 20, 2010 at 7:41 pm #

I am lactose intolerant so no milk,cheese and yoghurt and I don’t drink rice or soy milk.
What type of eating plan can you recomment on this program?

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Khethiwe September 22, 2010 at 8:22 am #

I would also like to get a veget

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Khethiwe September 22, 2010 at 8:25 am #

I would also like to get a vegetarian diet too.

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Rochelle December 13, 2010 at 8:08 am #

Can I get a list for grocery shopping?

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Andrea Kraushaar February 21, 2011 at 4:36 pm #

Thanks for this – but agree with some of the other comments – what can you suggest on a vegetarian diet for runners?

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elzanne March 17, 2011 at 11:34 pm #

Will this diet actually help you lose weight on the 10k running plan or is it purely a maintenance/enough fuel in your tank type diet???

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- Eva Mikixi May 15, 2011 at 6:42 pm #
  
  I would also like to know if this diet will help with weight loss as I have just registered for the challenge.
  
  Thanks
  
  Reply
melanie loftus March 20, 2011 at 3:17 pm #

Hi i was looking at the runners diet. I have recently taken up running again.

Please could you help me with a diet suggestions i am a vegetarian and do not eat any animal products at all. I prefer to eat a raw diet as much as possible. I do use barley life omega 3 and grape seed extract. I look forward to your reply.

Thank you

MELANIE LOFTUS

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Shape March 25, 2011 at 11:32 am #

Thank you for your comments. We’ve sourced an eating plan and have sent it to our dietitian to check if it’s suitable as a vegetarian/runners eating plan. We’ll let you know shortly as soon as we have confirmation from the dietitian.

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Shape March 29, 2011 at 4:29 pm #

Apologies for the wait. You could use the vegetarian eating plan on the Shape website as a 10KM running eating plan. http://www.shapemag.co.za/the-vegetarian-meal-plan/
Dietitian Lee-Anne McHarry has approved it.

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Heike May 9, 2011 at 8:03 am #

I am vegetarian. I also have a huge problem with fruit,I hate the taste of most fruits like mango,pawpaw,quava,banana(unless its squished into a shake),melon,apple,pear and many more.The only fruits I do eat are oranges,naartjies,litchis,watermelon and kiwi. I am full of nonsense with food and thus it seriuosly limits me.I am really annoyed with myself for this.I honestly do not have the money for the ingredients in the meal plans. Is there something out there for somebody like me? I do not know what to do with myself. I weigh 52kg and am 165cm,I would like to get toned and fit and lose a few kgs.

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DEBBIE July 15, 2011 at 9:58 am #

hi , please tell me if there are any runners in the Edenvale area , that can join me every afternoon , start at 17h00

thanks

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Kim August 18, 2011 at 10:19 pm #

I am allergic to all types of nuts so what would be a suitable substitution for me?

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Angela Swart January 27, 2012 at 4:25 pm #

I am Angela and joined up for the callenge. I am also used to gyming and lots od training until I made myself sick. I am now ill have IBS / Diriee / Fybromalgia / Gout / Underactive thyriod made myself sick all to loose weight. I can not do any weight lifting or go to crazy for muscles very bad. I am allervic to milk /flour products / cannot eat red meat fatty foods or any products for my tummy runs all day long. I need lo loose 25 kg and is looking for somebody to help with eating plan and that can join me in mornings I livr in Potchefstroom. Was Miss Fitness Potch in 2001. Took first place. Any body that can help. Angela

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