Answer:
A well-balanced diet containing carbohydrates, proteins, and fats would provide the runner with the highest level of energy. Carbohydrates are the primary source of fuel and should make up 45-65% of the total calories consumed. Protein should make up 10-35% and should include lean sources such as chicken, fish, legumes and nuts. Fat should make up 20-35% of the total calories, with an emphasis on monounsaturated fatty acids such as olive oil, avocado, and nuts. Additionally, the runner should increase their fluid intake and replace electrolytes with sports drinks. Eating foods rich in iron such as liver, leafy greens, and legumes is also important for maintaining energy levels.
Step-by-step explanation: