|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.
||Obviously runners need a lot of carbohydrates, which should total about 60-70% of your calories. Good sources of carbohydrates include the following:
|Raisins (1 cup)
|Yogurt (8 oz.)
|Orange Juice (1 cup)
Source: US Department of Agriculture|