Can Runners Eat Pizza?

Written by Lindsay Allen; Updated November 19, 2018

Runners require a healthy and balanced diet, just as sedentary people do, but in greater volumes than sedentary people. When deciding what to eat, pizza often is lumped in with fast food and greasy cheeseburgers as being detrimental to your health. Contrary to popular belief, when pizza is consumed in moderation and prepared in healthy ways, it can be an excellent food for runners. In fact, according to a nutrition editor at "Runner's World" magazine, the average runner consumes the equivalent of one medium pizza every month.

Pizza's Bad Reputation

Pizza gets a bad rap in the dietary world because fast-food pizza chains serve up 14-inch, thick-crust pepperoni pizzas that have 2,500 calories and 115 grams of fat. Greasy crusts and copious amounts of cheese mean that eating one pizza can exceed your daily caloric needs by 500 calories. The U.S. Food and Drug Administration recommends only 65 grams of fat in your daily diet, which is well below this one pizza's 115 grams. Don't give up on pizza just yet, however. If you avoid high calorie pizzas, pizza itself can actually be an ideal food for runners. The crust provides complex carbohydrates and fiber, the cheese supplies much-needed calcium for your bones, meat contains protein for your tired muscles, and the vegetables are full of vitamins and minerals to keep you healthy and running on a consistent basis.

Carbohydrates and Calcium

When you run, your muscles' primary fuel source is carbohydrates. Runners should get about 60 percent of their daily calories from carbohydrates, and whole-wheat pizza crust is a good source of carbohydrates. Whole grains contain fiber and reduce your risk of heart disease, cancer and obesity, as well. Cheese, although it is high in fat, is still part of a healthy diet when eaten in moderation, such as two to three servings per day. Cheese contains calcium, which your bones depend on to rebuild and remain strong, and this is especially important for runners, who are constantly putting stress on their bones.

Healthy Toppings

Healthy toppings make pizza a balanced meal. Lean meat gives you protein you need to rebuild and repair your muscles and help you get stronger. Vegetables provide essential vitamins and minerals. Cruciferous vegetables, provide antioxidants, boost your immune system and help you stay healthy through rigorous training. Kale and spinach are virtual calorie freebies with fewer than 20 calories per cup but abundant in minerals like potassium and iron. Low iron levels are a notorious problem among runners and problematic because your body needs iron to aid in oxygen transport throughout the body, metabolize energy and support your immune system.

Finding Your Caloric Needs

Though there are many potential benefits of incorporating pizza into your diet, be mindful of the number of calories you need. Running is an excellent source of exercise, but burns fewer than 100 calories per mile. You can calculate your net calories burned from running one mile by simply multiplying .63 by your weight in pounds. The best way to ensure that your pizza is healthy is to make it at home.

Make Pizza at Home

When making a pizza at home, start by using whole-wheat pizza dough and spreading it into a thin crust on a baking pan, reducing the calories per slice. Next, spread on a tomato-based pizza sauce, which has a mere 8 calories per tablespoon, and top the pizza with some low-fat cheese. Part-skim mozzarella has 170 calories in 1/2 cup as well as 14 grams of protein and over 400 milligrams of calcium. Finally, add low-fat meat such as grilled chicken and all the vegetables you can imagine. By choosing a colorful variety of vegetables, you are more likely to get a variety of vitamins and nutrients from the meal.

About the Author

Lindsay Allen


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