Clean Eating for Runners LIVESTRONG. COMClean eating involves choosing whole, natural products instead of processed and refined foods. What Does Corn Do For You more. While clean eating can benefit anyone, athletes especially runners may experience improved performance with a healthy, clean eating plan. A clean eating plan can also help you settle into a natural weight, which can make you lighter and faster. Clean Eating expert, Diane Welland, selects simple weeknight recipes from the Cooking Light magazine collection that work for those who are trying. Eating Clean On A Budget' title='Eating Clean On A Budget' />The average running, training for a half marathon and running 2. If you run more, you probably need an even higher daily calorie intake. A clean eating plan usually involves eating at least three meals and two smaller snacks. A runner should definitely follow this strategy as you need pre and post run snacks along with your regular meals. The average person needs to consume between 4. A runner should aim slightly higher from 6. Clean Eating magazine Your home to discover real food for a healthy, happy life. People talk about eating clean, but what does that actually mean We break down the essentials to clean eating what it is, foods to eat, foods to avoid and how to. Even in the best of economic times, weve always had a rather small budget for food. I understand the sticker shock that comes from choosing nourishing, real foods. Long distance runners in particular need additional carbohydrates to fuel your muscles glycogen stores. Clean sources of carbohydrates include fresh fruits, sweet and white potatoes, corn, beans and legumes, brown rice, oatmeal, 1. Distance runners often rely on energy bars, sports drinks and artificially flavored gels to power through workouts. These products offer valuable fuel and energy, but are often available in more natural alternatives. Look for drinks flavored with real fruit juice or natural sugar, rather than high fructose corn syrup. Opt for bars with all natural ingredients, or consider having a few dates or a banana pre or post run. Seek out gels made with honey and without artificial colors and flavors at mile 1. A typical day where you plan to run 8 to 1. Have a few dates and a banana about 3. Screen-Shot-2013-10-17-at-6.34.41-PM.png' alt='Eating Clean On A Budget' title='Eating Clean On A Budget' />These dishesmade with fresh, whole foodswill convince you clean eating is good eating. Use a naturally sweetened sports drink while running. For lunch, have 4 ounces of roasted chicken breast with 1 cup of brown rice, 34 cup of whole kernel corn and 1 cup of broccoli. For your afternoon snack, have 1 cup of grapes, 1 cup of non fat yogurt and cup of granola sweetened with honey. For dinner, have black beans with quinoa, chopped tomatoes, diced jalapeno, olive oil and lime juice.