Low carbohydrate diets are never a good idea for runners. These diets may help in weight loss but for runners they are the fuel for endurance. Low carbohydrates can even affect recovery post running. So, eat plenty of oats, quinoa, millets, brown rice, whole meal bread to support training and avoid “hitting a wall or running out of energy”. 

Proteins help in replenishing the muscle breakdown and help in recovery post training or event. Dals, beans, lean chicken, fish, eggs, nuts, seeds, low fat milk, curd and paneer are all good sources of protein. 

Healthy fats are just as important and should not be excluded. Olive oil and other seed andvegetable oils, fatty fish like salmon, avocados, walnuts, flax seeds and other seeds, nuts like almonds and walnuts should be a part of the diet. 

Long distance running also depletes the carbohydrate stores and causes muscle breakdown. Here are some rules to follow for that: 

1-2 hoursbefore training or event, consume a low fiber, low fat, low protein and carbohydrate rich snack. It will help build up onglycogen stores. Examples are oats porridge, whole wheat bread sandwich, aloo rolls, rice, oats pancakes, fruits, etc.To avoid gastrointestinal problems commonly seen in marathon runners, avoid the high fiber, high protein, and high fat foods. Try and consume familiar foods. 

Staying hydrated during training or eventis important. Try diluted fruit juices, carbohydrate drinks, coconut water and water. Energy gels or chews can also be useful in providingthe energy through the run. Real foods like bananas and dates can also help during the run. 

Post event or training requires a carbohydrate rich meal with good quality protein for recovery like whole wheat grilled chicken sandwich, egg rolls, nuts, yogurt, and smoothies. Fluids should also be included to replenish the fluid that is lost through sweat.Avoid drinking alcohol or caffeine post event.