{"id":33477,"date":"2021-12-03T22:38:56","date_gmt":"2021-12-03T22:38:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=33477"},"modified":"2025-07-10T23:07:35","modified_gmt":"2025-07-10T23:07:35","slug":"8-week-diet-plan-for-runners","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/","title":{"rendered":"The 8 Week Diet Plan For Runners: What To Eat To Fuel Your Races"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#What_Diet_Is_Best_for_Runners\" >What Diet Is Best for Runners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#What_Are_the_10_Best_Foods_for_Runners\" >What Are the 10 Best Foods for Runners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#What_Foods_Should_Runners_Avoid\" >What Foods Should Runners Avoid?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#What_Are_the_Essentials_of_a_Running_Diet\" >What Are the Essentials of a Running Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Complex_Carbohydrates\" >Complex Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Protein\" >Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Fats\" >Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Hydration\" >Hydration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Fat_Carb_and_Protein_Ratios_for_Runners\" >Fat, Carb, and Protein Ratios for Runners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#How_Many_Calories_Should_Runners_Eat\" >How Many Calories Should Runners Eat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#8-Week_Diet_Plan_for_Runners\" >8-Week Diet Plan for Runners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Breakfast_Options\" >Breakfast Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Lunch_Options\" >Lunch Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Snack_Options\" >Snack Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Dinner_Options\" >Dinner Options<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Diet_Tips_for_Runners\" >Diet Tips for Runners<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Eat_Nutrient-Dense_Foods\" >Eat Nutrient-Dense Foods\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Eat_Before_Activity\" >Eat Before Activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Eat_After_Activity\" >Eat After Activity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Avoid_Low-Carb_Diets\" >Avoid Low-Carb Diets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Indulge_Occasionally\" >Indulge Occasionally<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#What_food_makes_you_run_faster\" >What food makes you run faster?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#How_can_I_increase_my_running_speed\" >How can I increase my running speed?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#Does_coffee_help_with_running\" >Does coffee help with running?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It\u2019s common knowledge that you need fuel in order to run long distances. With that in mind, what kind of fuel do you need? The type of food you eat can have a direct impact on your race performance.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">A runner&#8217;s diet should be rich in complex carbohydrates and protein, and low in saturated fats and sugar. These are all vital nutrients for energy production, so it\u2019s important to get them through what you put into your body every day. Today, we\u2019re going to talk about how exactly these foods can help improve your running performance.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Diet_Is_Best_for_Runners\"><\/span><b>What Diet Is Best for Runners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The<a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\"> Mediterranean diet<\/a> is arguably the best for runners and has been found to be one of the healthiest diets generally(<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on sound nutrition research, it\u2019s high in complex carbohydrates and healthy fats, and low in saturated and trans fats. It also includes an abundance of fruits, vegetables, fish, nuts, and whole grains (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are other diets that can also work for runners, such as the DASH diet, which focuses on reducing hypertension and promotes healthy eating habits. It reduces the intake of highly processed foods and focuses on the consumption of whole, natural foods (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482514\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_10_Best_Foods_for_Runners\"><\/span><b>What Are the 10 Best Foods for Runners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now let&#8217;s get down to the nitty-gritty of what you should actually eat as a runner on a daily basis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a list of the top 10 foods that can help fuel your runs and improve your performance:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Oatmeal &#8211;<\/b><span style=\"font-weight: 400;\"> an excellent source of complex carbohydrates that provides long-lasting energy to keep you going on your runs. It also contains fiber and protein (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4325078\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Banana &#8211;<\/b><span style=\"font-weight: 400;\"> a great pre-run snack that provides quick energy through its high levels of <a href=\"https:\/\/betterme.world\/articles\/natural-sweeteners\/\">natural sugars<\/a> while also being a good source of potassium to prevent cramps (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3355124\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Berries &#8211; <\/b><span style=\"font-weight: 400;\">rich in antioxidants that may help with muscle recovery after a tough run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3583121\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Salmon &#8211;<\/b><span style=\"font-weight: 400;\"> an excellent source of omega-3 fatty acids, which may help reduce inflammation (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17617998\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Avocado &#8211;<\/b><span style=\"font-weight: 400;\"> a great source of healthy fats, which can help with muscle recovery and provide sustained energy for longer runs (<\/span><a href=\"https:\/\/www.runnersworld.com\/nutrition-weight-loss\/a39315732\/are-avocados-good-for-you\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Sweet potatoes &#8211;<\/b><span style=\"font-weight: 400;\"> loaded with complex carbohydrates, fiber, and vitamins to help fuel your runs and help with muscle recovery.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Almonds &#8211; <\/b><span style=\"font-weight: 400;\">high in protein and healthy fats, which can keep you feeling satisfied and provide sustained energy (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10004756\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Whole-wheat pasta &#8211;<\/b><span style=\"font-weight: 400;\"> a great source of complex carbohydrates to fuel your runs and help with muscle recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5794245\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Chicken &#8211; <\/b><span style=\"font-weight: 400;\">a lean protein source, which is essential for repairing and building muscles after a run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Low-fat Greek yogurt or cottage cheese &#8211; <\/b><span style=\"font-weight: 400;\">high in protein and low in fat, which makes it an excellent post-run snack to help with muscle recovery (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2019.00055\/full\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_Runners_Avoid\"><\/span><b>What Foods Should Runners Avoid?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Runners should avoid highly processed and sugary foods, in addition to foods that are high in saturated fat. These can cause digestive discomfort and provide empty calories that won\u2019t contribute to your performance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some examples of <a href=\"https:\/\/betterme.world\/articles\/high-carb-foods-to-avoid-for-weight-loss\/\">foods to avoid<\/a> or limit include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fast food, such as burgers, fries, and milkshakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Energy bars or gels that are high in sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soda and other sugary drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fried foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Candy and sweets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fat meats, such as bacon and sausage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy products<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Generally, it\u2019s best to stick to whole, nutritious foods that provide a variety of nutrients to support your running performance.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Essentials_of_a_Running_Diet\"><\/span><b>What Are the Essentials of a Running Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy diet for runners should include the following:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Complex_Carbohydrates\"><\/span><b>Complex Carbohydrates<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These carbs are made up of long chains of sugars and starches and are found in whole grains, vegetables, fruits, beans, and legumes. They also contain fiber, which slows down digestion and absorption and results in a more steady supply of energy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to providing fuel for your runs, consuming complex carbs can help stabilize blood sugar levels, which is important because if your blood sugar levels go too high or too low during a race, you&#8217;ll feel less energized and may experience fatigue or cramping (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, pasta is a great choice when you want to eat something before your run for a quicker burst of energy, but you should also consider whole-grain bread for sandwiches or wraps at regular mealtimes.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/How-To-Get-Rid-Of-Water-Retention.png\" alt=\"8 week diet plan for runners\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Protein\"><\/span><b>Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is essential for building and repairing body tissues, making it essential for the maintenance of lean muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s important to understand that proteins are not used by our bodies as primary energy sources.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Instead, they\u2019re broken down into amino acids that are used for several purposes in the body but can later be converted into glucose through a process known as gluconeogenesis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK556047\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This means that protein consumption alone may not give you enough energy to keep running, but it can help with your recovery after a workout or running session (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, you should make sure you get protein at every meal if your goal is to improve your running performance. You can get enough protein from lean meats, fish, eggs, and low-fat dairy products.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fats\"><\/span><b>Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are a great source of energy for runs as they supply 9 calories per gram, which is more than carbohydrates or proteins that both have 4 calories per gram (<\/span><a href=\"https:\/\/www.nal.usda.gov\/legacy\/fnic\/how-many-calories-are-one-gram-fat-carbohydrate-or-protein\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, eating a diet that is high in fats will not be helpful on its own as the body cannot fully process them into glucose quickly enough for quick use as an immediate energy source. Your body typically starts to burn fat for fuel when it runs out of carbohydrates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, it&#8217;s best to combine healthy fats with complex carbs when you eat before a training session to give you that extra edge you need, particularly when performing intense workouts such as speed training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, don&#8217;t choose just a spoonful of peanut butter, put it in a sandwich with whole-wheat bread instead.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydration\"><\/span><b>Hydration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s essential for runners to remain hydrated, but don&#8217;t confuse hydration with loading up on sugar-sweetened beverages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that hydrating with sugar-sweetened drinks can reduce physical performance and may increase cardiovascular disease risk (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jnme\/2021\/6683657\/\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This may be best explained by the Glycemic Index where sugary foods are absorbed right into the bloodstream, which causes blood sugar levels to spike quickly and then fall sharply after a short period of time, potentially causing fatigue.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plain water or sports drinks are great options for hydrating before workouts. However, you should avoid drinking too much water immediately before you run as this can dilute the sodium in your body. This can cause hyponatremia, which is more common among long-distance runners as they\u2019re at risk of losing more electrolytes via sweat during workouts (<\/span><a href=\"https:\/\/www.gssiweb.org\/sports-science-exchange\/article\/sse-88-hyponatremia-in-athletes\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, it&#8217;s important to match your fluid and electrolyte intake with your sweat loss so you don&#8217;t fall short on hydration and risk cramping or feeling dizzy during runs. To do so, drink one or two cups of extra water and consider increasing your sodium intake for a few days before the race itself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you can, you should consider drinking an electrolyte beverage that contains sodium, potassium, and bicarbonate after training sessions, as this can help maintain blood pH levels, particularly if your sweat losses are high.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-and-running\/\"><i>Intermittent Fasting and Running: A Winning Combination or a Terrible Mistake? <\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fat_Carb_and_Protein_Ratios_for_Runners\"><\/span><b>Fat, Carb, and Protein Ratios for Runners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A recommended ratio of <a href=\"https:\/\/betterme.world\/articles\/4-macronutrients\/\">macronutrients<\/a> in a runner&#8217;s diet is 50-60% carbohydrates, 15-30% protein, and 20-35% fat with an emphasis on high leucine protein sources (lean meats, dairy, and soy) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This is based on studies that have shown that high-carb diets are most effective at replenishing glycogen stores within two hours of exercise, while low-carbohydrate diets result in more fat-burning during exercise but take longer to recover afterward (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The numbers are not absolute rules. There is no one-size-fits-all diet for runners as everyone&#8217;s body is different, so you must listen to your body. If you feel good and energized, you\u2019re probably doing the right thing for your diet.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Calories_Should_Runners_Eat\"><\/span><b>How Many Calories Should Runners Eat?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a runner who wants to know how many calories of each macronutrient should be in your daily diet, there is no general answer. Caloric needs vary depending on age, gender, weight, and level of activity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The idea of having a pre-set caloric intake recommendation based on factors such as height and weight doesn\u2019t exist as this would make it difficult for people to maintain their ideal weight when this can change frequently over time or if they\u2019re trying to gain muscle mass or lose fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, an active person will need more calories than someone who is sedentary, while someone who has a lot of weight to lose will need fewer calories than someone who just wants to maintain their weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Based on these factors, it\u2019s recommended that runners eat anything from 1.7 to 2.4 times their RMR (resting metabolic rate), depending on the intensity of their training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/4000-Calories-A-Day.png\" alt=\"8 week diet plan for runners\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"8-Week_Diet_Plan_for_Runners\"><\/span><b>8-Week Diet Plan for Runners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s an 8-week diet plan for runners that may help you improve your running performance and eat more nutritious foods with the right macronutrient ratio.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Options\"><\/span><b>Breakfast Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A healthy runner&#8217;s breakfast should include a combination of complex carbohydrate foods and lean protein sources. Some ideas for this meal include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain toast or bagel with almond butter and banana slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-grain cereal with milk and berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oatmeal with yogurt, fresh fruit, and cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs on whole-wheat toast with avocado slices<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt and granola with fresh berries<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_Options\"><\/span><b>Lunch Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A runner&#8217;s lunch should include a combination of carbohydrates, protein, and vegetables. It&#8217;s meant to keep you energized and help you recover between workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Some ideas for this meal include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sesame salad with tofu, brown rice, and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey or chicken sandwich on whole-grain bread with lettuce and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bean soup with whole-grain crackers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna salad made with mayo on whole-grain bread or crackers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey sandwich on whole-wheat bread or wrap with hummus and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken breast or fish filet with brown rice and steamed broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salad topped with shrimp, artichoke hearts, and pine nuts<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_Options\"><\/span><b>Snack Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Snacking can help a runner meet their nutritional requirements and maintain a healthy weight. However, snacks should not consist of too many high-fat processed foods or sweets as these may impede running performance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some good examples of healthy snacks that can keep your energy up and cravings down:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Apple slices with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pears and almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cherry tomatoes or radishes with cream cheese (make it more interesting by adding different herbs such as basil, mint, cilantro, dill)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cucumbers dipped in hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted nuts (low-fat and low-sodium)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Berries or melon with yogurt<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_Options\"><\/span><b>Dinner Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A runner&#8217;s dinner should include a combination of lean protein, complex carbohydrate foods, and vegetables. This is meant to help you wind down after a workout and start the recovery process (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5753973\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some ideas for this meal include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pork tenderloin served with brown rice and sauteed vegetables<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tilapia filet served with whole-wheat pasta and broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon with quinoa and green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skinless, roasted chicken breast over quinoa pilaf<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentil soup made from scratch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey sandwich with vegetables on whole-wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef stir-fry served over steamed broccoli, or brown rice turkey chili made from scratch\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oven-baked chicken breast with roasted broccoli and brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken korma (Indian curry) made with cauliflower, potatoes, and lentils<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/How-To-Lose-20-Pounds-In-2-Weeks.png\" alt=\"8 week diet plan for runners\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diet_Tips_for_Runners\"><\/span><b>Diet Tips for Runners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Proper nutrition for runners is all about knowing what, when, and how much to eat. Here are some helpful tips you can use to fuel yourself the right way:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Nutrient-Dense_Foods\"><\/span><b>Eat Nutrient-Dense Foods\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eat a variety of nutrient-dense foods during the day. These include healthy fats, lean protein sources, and whole grains, in addition to fruits and vegetables. Eating nutrient-dense foods helps you consume the nutrients that are necessary to support your body throughout training and recovery.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that contain carbohydrates are particularly important for runners as they deliver energy from your body\u2019s favorite fuel source, which is glucose (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK459280\/\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_Before_Activity\"><\/span><b>Eat Before Activity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many people find it helpful to eat a small amount of carbohydrates before activity so the food is ready for energy use once the exercise begins. The type of food you eat is dependent on personal preference.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some runners choose a simple snack such as fruit or yogurt, whereas others enjoy eating breakfast just before exercising. Experiment with different types of foods before your workouts to find out what works best for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There has also been some buzz about running in a fasted state. Some people have argued that you burn more fat this way. While this may sound enticing, it\u2019s important to remember that running on an empty stomach may or may not work for everyone.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find out more in our previous post &#8211; <a href=\"https:\/\/betterme.world\/articles\/running-on-an-empty-stomach\/\">Running On An Empty Stomach: Is It All It\u2019s Cracked Up To Be?<\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eat_After_Activity\"><\/span><b>Eat After Activity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For many runners, eating after an activity is just as important as eating before. Eating carbohydrate-rich foods within 30 minutes of completing a run will give your body the necessary fuel to start its recovery (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5596471\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For some people, this means enjoying a small snack such as fruit or yogurt after exercise, while others may prefer a larger post-run meal that includes whole grains and lean protein sources.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The amount you eat will be dependent on factors such as intensity, duration, and the time of your last meal. Some food choices are better than others.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, it&#8217;s generally not helpful to choose fast food options for recovery meals as they provide more calories than the body needs at once. It&#8217;s also not helpful to avoid carbs after exercise as your body needs carbohydrates for energy and to start its recovery.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Low-Carb_Diets\"><\/span><b>Avoid Low-Carb Diets<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some athletes try to lose weight by eating a diet that is incredibly low in carbohydrates, but this is likely to have a negative impact on performance and overall health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For one thing, being deficient in carbs can lead to <a href=\"https:\/\/betterme.world\/articles\/foods-that-help-with-muscle-cramps\/\">muscle cramps<\/a> and fatigue during prolonged endurance events such as long training runs (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/14672862\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This means that you&#8217;re more likely to give up before you reach your goals<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, if you follow a carb-restricted diet in the long term, it&#8217;s likely that you&#8217;ll only see short-term results. This is because restricting calories from carbs can cause you to feel tired and sluggish, which are things you don&#8217;t want when you&#8217;re working out hard.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Indulge_Occasionally\"><\/span><b>Indulge Occasionally<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As all foods fit into a healthy diet, you can enjoy the occasional treat such as French fries or cupcakes. However, you should make sure you keep these treats occasional and don\u2019t let them become part of your everyday routine.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/beach-running-workout\/ \"><i>Beach Running Workout 101: A Comprehensive Guide to Sand Training<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/2-4.png\" alt=\"8 week diet plan for runners\" \/>\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_food_makes_you_run_faster\"><\/span><strong>What food makes you run faster?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There&#8217;s no magic food that will make you run faster. However, there are certain foods that can help fuel your body and improve performance, including carbohydrates for energy and lean protein sources for muscle repair.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_can_I_increase_my_running_speed\"><\/span><strong>How can I increase my running speed?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Running frequently, using techniques such as interval training, and incorporating strength training into your workout routine can help increase your running speed. In addition, proper nutrition and hydration are essential for optimal performance.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_coffee_help_with_running\"><\/span><strong>Does coffee help with running?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Coffee contains caffeine, which has been suggested to have performance-enhancing effects on endurance activities such as running (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9824573\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). It may help reduce feelings of fatigue and increase alertness, which makes it a popular choice for many runners.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The main thing to remember about a diet for runners is that you should eat foods that give you the necessary energy to complete your workouts while still allowing you to pay attention to quantities so you don&#8217;t over- or undereat.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>It\u2019s common knowledge that you need fuel in order to run long distances. With that in mind, what kind of fuel do you need? The type of food you eat can have a direct impact on your race performance.\u00a0 A runner&#8217;s diet should be rich in complex carbohydrates and protein, and low in saturated fats [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79471,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67],"tags":[],"coauthors":[45],"class_list":["post-33477","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 8 Week Diet Plan For Runners: What To Eat To Fuel Your Races - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s an \u2605 8 WEEK DIET PLAN FOR RUNNERS \u27a4 to help you lose weight and eat healthily while training for a 5k, 10k, or half marathon.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The 8 Week Diet Plan For Runners: What To Eat To Fuel Your Races\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s an \u2605 8 WEEK DIET PLAN FOR RUNNERS \u27a4 to help you lose weight and eat healthily while training for a 5k, 10k, or half marathon.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-07-10T23:07:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/The-8-Week-Diet-Plan-For-Runners_-What-To-Eat-To-Fuel-Your-Races-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/375651ad02018135fa5705510ee95157\"},\"headline\":\"The 8 Week Diet Plan For Runners: What To Eat To Fuel Your Races\",\"dateModified\":\"2025-07-10T23:07:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/\"},\"wordCount\":2653,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/The-8-Week-Diet-Plan-For-Runners_-What-To-Eat-To-Fuel-Your-Races-1.png\",\"articleSection\":[\"Diets\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It\u2019s common knowledge that you need fuel in order to run long distances. With that in mind, what kind of fuel do you need? The type of food you eat can have a direct impact on your race performance.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A runner's diet should be rich in complex carbohydrates and protein, and low in saturated fats and sugar. These are all vital nutrients for energy production, so it\u2019s important to get them through what you put into your body every day. Today, we\u2019re going to talk about how exactly these foods can help improve your running performance.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Diet Is Best for Runners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The<a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\\\"> Mediterranean diet<\/a> is arguably the best for runners and has been found to be one of the healthiest diets generally(<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\\\"><span style=\\\"font-weight: 400;\\\">22<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Based on sound nutrition research, it\u2019s high in complex carbohydrates and healthy fats, and low in saturated and trans fats. It also includes an abundance of fruits, vegetables, fish, nuts, and whole grains (<\/span><a href=\\\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\\\"><span style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/\",\"name\":\"The 8 Week Diet Plan For Runners: What To Eat To Fuel Your Races - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/The-8-Week-Diet-Plan-For-Runners_-What-To-Eat-To-Fuel-Your-Races-1.png\",\"dateModified\":\"2025-07-10T23:07:35+00:00\",\"description\":\"Here's an \u2605 8 WEEK DIET PLAN FOR RUNNERS \u27a4 to help you lose weight and eat healthily while training for a 5k, 10k, or half marathon.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/The-8-Week-Diet-Plan-For-Runners_-What-To-Eat-To-Fuel-Your-Races-1.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/The-8-Week-Diet-Plan-For-Runners_-What-To-Eat-To-Fuel-Your-Races-1.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/8-week-diet-plan-for-runners\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"The 8 Week Diet Plan For Runners: What To Eat To Fuel Your Races\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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With that in mind, what kind of fuel do you need? The type of food you eat can have a direct impact on your race performance.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=8_week_diet_plan_for_runners\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">A runner's diet should be rich in complex carbohydrates and protein, and low in saturated fats and sugar. These are all vital nutrients for energy production, so it\u2019s important to get them through what you put into your body every day. Today, we\u2019re going to talk about how exactly these foods can help improve your running performance.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Diet Is Best for Runners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The<a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\"> Mediterranean diet<\/a> is arguably the best for runners and has been found to be one of the healthiest diets generally(<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/joim.13333\"><span style=\"font-weight: 400;\">22<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Based on sound nutrition research, it\u2019s high in complex carbohydrates and healthy fats, and low in saturated and trans fats. 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