I plan to start a running routine using the program listed here to improve my overall fitness.
What foods and – if applicable – supplements would be recommended for beginning runners? I.e. a "beginning runner's diet" program if possible, including what to eat when, and in what proportion.
My current daily diet is generally:
For breakfast: mostly Corn Flakes + milk;
Lunch: mostly Roti, fried fish, and assorted vegetables;
Dinner: -same as lunch-
Diet for Beginning Runners
by MelissaW, eHow Contributor
To get the most out of your running, it is important to eat right. If you're a new runner with a running schedule, it's best to match your eating habits with your running schedule. You can do this by eating smaller meals on those days, eating protein-rich foods, eating the right carbohydrates and drinking lots of water.
Eat Smaller Meals The best way to start a diet for new runners is to learn to eat smaller meals a few times throughout the day. That way you won't feel too full when it's time to run, yet you'll have the energy you need. Think of eating snacks throughout the day like celery and peanut butter, yogurt with granola and oatmeal with fruit.
List (snacks): celery, peanut butter, yogurt with granola and oatmeal with fruit
My choice: crackers with peanut butter
Carbohydrates are your friend when it comes to running. But, it's important to decide between healthy carbohydrates and the not so healthy ones. For healthy carbohydrates, stick with apples, bananas and carrots. Also try brown rice, oatmeal and lentil beans for healthy carbohydrates that will give you energy.
List: apples, bananas, carrots; brown rice, oatmeal and lentil beans
Protein is what helps make you feel fuller longer. That way you won't get any hunger pangs when you start on your new running schedule. Protein is also great because you usually have a feeling of fullness while eating a lot less calories. The best proteins for beginner runners include lean chicken and beef, fish, like salmon, and canned water-packed tuna.
List: lean chicken and beef, fish (e.g. salmon, canned water-packed tuna)
Like any plan to better your health, you'll want to drink at least eight oz. of water a day [my emphasis] when you start running. This will help give you energy, keep you hydrated and cleanse your body of any toxins. But, make sure not to drink too much water too fast before or after you begin running. This could give you stomach cramps or make you feel nauseous.
My new diet:
Morning: Corn Flakes + diluted milk; two bananas
Lunch: Roti, chicken / fish, lentils, (additionally?: banana? if helpful)
Dinner: -same as above- (plus banana?)
Would this be a good diet program?