We all know there are a number of factors that go into getting the best performance during a run: sleep, stretching, fitness, and health are all the usual suspects we think of when it comes to strong running. But what about diet? How much of a difference can that make? You might be surprised. 

Short-distance and long-distance runners have different goals, so their diets naturally won't be identical. A sprinter like Usain Bolt will want to focus on more of a high-protein, lower-carbohydrate diet, while long-distance endurance runners will want to consume more complex carbohydrates and less protein. 

Let's take a brief look into what type of diet suits each type of runner:

Short-Distance Runners

During training, sprinters ought to focus on maintaining a balanced diet to stay healthy, but when it comes to energy, they're best off consuming proteins like meat, eggs, nuts, beans, and even some dairy products. Because of the intensity at which sprinters will train, the energy reserves stored from carbo-loading more often than not cannot be accessed during a workout because of the slow-burning nature of carbs. 

Additionally, proteins allow the muscles to repair and recover more quickly from strenuous efforts experienced by short-distance runners. 

When it comes time to perform in a race, short-distance runners have a bit more wiggle room than their long-distance counterparts when it comes to eating. It's not necessarily advisable, but sprinters can get away with eating sweets up till their race because their run starts and ends so quickly. However, the night before they should stay away from high-fiber and high-fat foods. These can sit heavily in their stomach the next day, and that's bad news if you're looking to reach top speed. 

Ultimately, the important thing for short-distance running is to eat things you're familiar with that won't fill your tummy with a food baby the night before a race. 

Long-Distance Runners

Because long runs will require more energy than shorter runs, carbohydrates should be the primary focus. If you're eating the day before or even two days before a big long run, complex-carbohydrates like whole grain pasta, quinoa, apples, berries, broccoli, leafy greens, and beans are recommended. 

If you're eating on the morning of or right before a long run, more simple carbohydrates are recommended, such as bananas, oatmeal, bagels, and cereal. It is suggested to give your body a few hours to digest before setting off on a long run, so try and wake up early! 

Like short-distance runners, long-distance runners will want to eat foods they're familiar with before setting off on a race. The last thing you need is a painful stomach for a 45-plus minute effort. Additionally, while you don't want to eat a big fat meal right before running, you also don't want to be hungry when you start. A light snack within an hour of the race can hit just the right spot for you. Something like a cliff bar or a bagel with peanut butter or jelly will suffice!