General rules for the training ration
A balanced diet is one of the factors that influence the preparation of athletes, being truly effective when it becomes permanent and it generates eating habits.
The training ratio can vary quantitatively (as number of calories) in quite wide limits, from one person to another, the average values being around 3500 calories for men and 2800 calories for women.
Studies conducted on 400 performance athletes showed that the best results were obtained respecting the following proportions of the main nutrients in the diet:

o 15% proteins, respecting animal protein / vegetable protein ratio ≥ 1
because animal proteins have a high biological value and vegetable proteins are accompanied by valuable antioxidants.

o 30% lipids (fats), so vegetable fats including fish / total fats ≥ 2 / 5
because vegetable fats are less incriminated in atherosclerosis than those of animal origin, and omega3 polyunsaturated fatty acids decrease the risk of coronary diseases.

o 55% carbohydrates, respecting Kcal of simple sugars / Total Kcal ratio ≤ 1 / 10
to avoid the excess of simple sugars with rapid absorption.
As general rules, avoid fatty and indigestible foods (sausage, mayonnaise, sauces, fried fats, cream cakes, puff pastry) and alcoholic beverages, eat slowly chewing each bite, consume at least 2 litres of liquid (mineral water, fruit juice) / day, but do not drink during the meal, half an hour before and 2 hours after meals.
An example of a menu for the period of training is as follows:

o Breakfast: cereals with milk, eggs, bacon or dairy products, toast or crackers, compote or honey, fruit or freshly squeezed fruit juice, butter.

o Lunch: a salad of raw or cooked vegetables (eggplant, peppers), meat or fish (baked or grilled or steam), braised or grilled green vegetables, a fruit.

o Snack: tea or weak coffee or yogurt.

o Dinner: mashed vegetable soup, meat or fish or eggs, a flour or green vegetable serving, fruit or fruit salad.
And do not forget that in the competition day, the last meal before the running should be taken at least 3 hours before, and should be a balanced meal and easy to digest!

Eng. Dana Radu, Ph.D

References:
1. A. - F., Creff, Diet manual in curent clinical practice, revised edition by D. Layan, translated by C. Fitcoschi and E. Cojocaru, Polirom Publishing house, Iasi, 2010;
2. R. Ballentine, Diet and Nutrition - a holistic approach, translated by C. Macovei, Old Court Publishing house, Bucharest, 2007.