The performance of an athlete can be impacted by different variables; one of those variables is nutrition. As important as nutrition is, it's not the same for every event and changes throughout the year. We're going to be looking at middle distance which consist of 800 to 5K and distance which includes 10K to marathons. We'll cover the crucial parts of each of the distances mention above.
Middle Distance running consist of good aerobic and anaerobic condition, in addition, good sprint performance. In order to achieve the best performance conditioning you need diversity in training from sprints to large volumes workouts. Diet for middle distance runners should match the training load during the week. Carbohydrate intake should be done all the time; these include cereal, oatmeal, pasta and fruit. Additionally, lean protein and vegetables should be included. For middle distance runners is important to keep it balance without putting your body in deficit.
In the other hand, distance consists of high aerobic conditioning with the ability to sustain lactate threshold for a long period of time. For distance training it's good to include whole grain, fruits and vegetables, fats the body can break down easy and lean protein. Things to avoid are heavy foods, the body needs to be able to break down calories for energy, and heavy foods can be hard to digest making it harder for the body to convert to energy.
Similarly to diet fluids are just as important when running since fluids replace the fluids lost during training. Fluids have many benefits; some include better circulation, they help with muscle recovery and keep the body stay cool.
In all it is important to keep a balance diet and fluids while training for your next race as well as staying consistent with the diet.