http://www.musclestacks.org/athletic-greens
 

At least 60% of your ingested calories must be carbohydrates and they should not be refined carbohydrates rather complex ones. These include brown rice, pasta and bread. 15% - 20% should be protein. A good measure is 1g - 1.2g of protein per kilo of body weight. The rest of your calories should be comprised of unsaturated fats. This may be a surprise but some levels of fats are essential for proper nutrition. This doesn't mean a fatty kebab however!
It is also important to ensure the correct levels of vitamins and minerals are ingested which should ideally come from Athletic Greens your food but a multi vitamin supplement is a good alternative.
It is important to not just eat the right foods but eat them at the right times. This will help ensure optimum recovery times and maximum energy. Glycogen and fat are key sources of fuel during running. It is therefore key that your energy sources are high by eating carbohydrates throughout the day. A key time to re-fuel is straight after exercise with a mix of carbohydrates (for fuel) and protein (for building and sustaining muscle).

musclestacks.org/athletic-greens