A healthy one. Fruits, vegges, whole grain, lean meat. Don't fret over details. Obsessing about diet will probably lead to undereating and a whole host of related problems. More runners have been ruined by eating "well" than have been ruined by eating poorly.
if you're running pretty high mileage, then pretty much as much food as you can stuff in your face. Obviously fruits, veggies, nuts, lean meats, and whole grains are best, but at 17-20 years old it probably doesn't matter all that much. You can eat wendy's 5 days a week and still be ripped up, enjoy it while it lasts.
|running girl 79|
Here are some other random facts I thought of:
There is a study that beet juice may be particularly beneficial to athletic performance. (If you do a search on letsrun, it should pull up the thread).
Salmon and other fatty fishes are supposed to be particularly healthy, as omega 3 is anti-inflamatory.
Caffeine is also supposed to boost performance but I'm not sure what the regulations are regarding caffeine for NCAA participation.
Eating several smaller meals per day is better than fewer meals.
Avoid transfats (partially hydrogenated fats).
Avoid burnt food as it is carcinogenic.
Drinking enough water is good, but drinking too much water can be dangerous and cause hypoglycemia. It is a lot more common to die of hypoglycemia than dehydration.
Make sure your iron levels are high enough, especially if you are a vegetarian.
Keep a BMI of at least 19.