Usually, 55 to 65 percent of quality carbohydrates are needed, many nutritionists say. Before working out, it's recommended to consume carbos with a low glycemic index. This will give a runner sustained energy throughout the workout. More carbos usually mean more energy, providing they're the right kind. Protein also is important. It's estimated that runners require 1.0 to 1.8 grams of protein per day per kilogram of body weight. Fats and fiber also are important. Runners (and everyone else) should avoid too much saturated fats and hydrogenated and partially hydrogentated oils. To maybe help decide which foods are
the best to provide the proper nutrients, these links might help.
This is not a recommendation for any of the sites, but is just
providing links to sites that provide nutrition information. The links
are monitored on a casual basis, so some might go away.
Runners on any type of medication should always check with their
doctors about any possible side effects with different foods or supplements.
Here's a list from Liz Applegate, a nutritionist for Runners World.