Gratis voedingsschema voor hardlopers mannen en vrouwen

Free nutrition plan for runners men and women

Free nutrition plan for runners men and women

Here is a free sample nutrition plan for runners. Please note that this is only a general schedule and nutritional needs may vary individually. It is important to listen to your own body and make adjustments based on your personal needs, training level and goals.


  • Whole grain breakfast cereals (oatmeal, whole grains, muesli) with skimmed milk or almond milk
  • Sliced ​​fruit (e.g. banana, berries, apple) and a handful of nuts or seeds
  • A glass of water or herbal tea


  • An energy bar based on whole grains and dried fruit
  • A banana


  • Whole wheat bread with grilled chicken, hummus, lettuce and tomato slices
  • A side of raw vegetables such as carrots, cucumber and peppers
  • A glass of water or sports drink


  • Greek yogurt with a little honey and fresh fruit
  • A handful of unsalted nut mix


  • Grilled salmon fillet with lemon and fresh herbs
  • Quinoa salad with green leafy vegetables, cherry tomatoes, avocado and an olive oil-balsamic dressing
  • A side of steamed vegetables (e.g. broccoli, green beans)
  • A glass of water or a cup of herbal tea

Evening snack:

  • A cup of skim milk or a plant-based milk
  • A whole wheat cracker with peanut butter or almond butter


  • Ensure adequate hydration throughout the day by drinking water regularly.
  • Eat small meals and snacks regularly to keep your energy levels stable.
  • Choose whole grains, lean proteins, healthy fats and plenty of fruits and vegetables to ensure you get all the essential nutrients.
  • Avoid sugary snacks and processed foods, as these can cause spikes and dips in your blood sugar levels.
  • Adjust the nutrition plan based on your training level and intensity of your running sessions.
  • If necessary, consult a dietitian to obtain a personalized nutrition plan that suits your individual needs.