Properly increasing your runs and recovery is an important way to increase your performance. But each runner has different dietary needs, so it may be necessary to try and make mistakes to find the dietary method that works for you.
A suggestion often cited as a universal form of healthier eating is the Mediterranean diet. Recently, the Mediterranean diet was rated the best overall diet of 2021 by US News and World Report.
But is this diet the best for everyone and can it help your running performance? We have Marisa Moore, MBA, RDN, LD, Culinary and Integrative Dietitian, and Lori Russell MS, RD, CSSD, CPT to find out.
What is the Mediterranean diet?
The Mediterranean diet is not really a “diet” that you have tried for a while to achieve short-term health goals. Instead, it aims to be a lifestyle change from your eating habits.
“Contrary to popular belief, there is no single Mediterranean diet. Instead, this way of eating incorporates food from the Mediterranean region, including countries like Spain, Greece and Tunisia, for example, ”says Moore.
The lifestyle also includes a moderate intake of wine and a lot of physical activity, says Moore.
Why is the Mediterranean diet considered so healthy?
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Many studies on the Mediterranean diet show that it can have a positive impact on heart, brain and aging health. Eating this way has been linked to improving hearing loss and depression, and can help you get faster. It also helps to improve diseases like Alzheimer’s disease, Parkinson’s disease and type 2 diabetes, says Russell.
“There are many reasons that could explain this, including high fiber and antioxidants in abundant fruits and vegetables, seafood omega-3s and good fats from nuts, seeds and olive oil,” says Moore.
In addition, it is flexible. You can start with familiar foods that you may already have on hand, like pasta, and add vegetables, legumes (like chickpeas) and more.
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What foods can you eat in the Mediterranean diet?
Moore encourages his customers to add a variety of healthy foods. And, the basic concept of the diet is to limit highly processed foods, especially those heavy in meat, refined grains and alcohol, says Russell.
For those looking to start the Mediterranean diet or eat healthier, Moore suggests starting by adding more fruits and vegetables to your diet – and they can be fresh or frozen, no matter what you have access to. Then, try different types of seafood; for example, sardines are cheap and packed with omega-3 fats. If that doesn’t suit your taste preferences, try the salmon.
For an energizing, sweet and crunchy snack, try dates stuffed with almonds, says Moore. Crispy almonds provide a dose of good fats plus protein and vegetable fibers for lasting energy – two secrets to a satisfying snack.
Basic foods for the Mediterranean diet
How can this diet benefit runners?
This way of eating allows many carbohydrates to be eaten in a runner’s diet, which provide the fast-burning fuel that athletes need. It is also affordable and tasty, and there are no calorie restrictions, says Moore.
“Increasing the health of the heart and the cardiovascular system as a whole is the biggest benefit for athletes,” says Russell.
One study found that short-term adherence to this form of eating improved 5,000 times compared to the standard Western diet. The high amount of omega-3 fatty acids and antioxidants obtained from the Mediterranean diet can also potentially increase a person’s endurance energy and ability to maintain mentally strong performance, says Russell. The high content of antioxidants can also be beneficial for a quick recovery.
Does this diet work for everyone?
Those with rare metabolic disease or epilepsy may benefit more from a different therapeutic diet, says Russell. For almost everyone else, eating in a Mediterranean way is appropriate as it is flexible and can be adapted to any style of diet, including vegetable-based, gluten-free or dairy-free diets.
And while it is a very flexible option, each person must assess whether it is right for their lifestyle, energy and nutritional needs, says Moore.
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