Nutrition

Runners' nutritional needs don't vary too much from that of the average person--they just require more calories. This means that you can use the food pyramid to determine the type and quantity of food that you should be eating.
Food Pyramid Obviously runners need a lot of carbohydrates, which should total about 60-70% of your calories. Good sources of carbohydrates include the following:

Food Carbs (g) Calories
Bagel (1) 79 200
Banana (1) 61 230
Raisins (1 cup) 112 440
Yogurt (8 oz.) 43 267
Orange Juice (1 cup) 29 120
Source: US Department of Agriculture