the more exercise you add to your day the more calories your body will require. focus on food quality regardless of total caloric intake. consume half of your foods as fruits and vegetables and the remaining quarters as lean protein and whole grains. carbohydrates including fruits vegetables and whole grain foods provide the body with easy-to-use energy and the necessary nutrients for cell maintenance and repair. when eating for endurance sports such as long-distance running it's important to set a pace for refueling and dehydrating. multiple small meals and snacks throughout the day are often better than three large meals.
are there any nutrients or foods i should be sure to eat as a runner?