top
Beachbody On Demand - All You Need is the Internet
About   -  Contact  -  Blog  -  Index  -  Search  -  Home

A Diet Checklist for Distance Runners

from The Cincinnati Post

Question: What is the proper nutrition plan for long-distance runners?

Answer: Runners, like other athletes, should eat a balanced diet containing all of the five food groups (grains, fruits, vegetables, milk and meat).

Calories will vary depending on the sex, size (weight) and activity level of the runner. Most long-distance runners will need about 2,400-3,500 calories per day.

The most important nutrient though, is carbohydrate. Carbohydrates provide your body with the proper fuel to sustain long endurance events. Carbohydrate is stored in the body as glycogen.

Glycogen is then converted to glucose for the body to use for energy while exercising.

Foods high in carbohydrate include grains (rice, cereal, bread, crackers, noodles, etc.), fruit and fruit juice, dairy products and some vegetables (corn, peas, potatoes, dried beans).

The diet of a long-distance runner should be at least 60 percent carbohydrate, but some experts advocate up to 70 percent carbohydrate.

This adds up to 350-450 grams of carbohydrate per day for most runners.

Protein needs are also a little higher than the RDA for long-distance runners. Protein is needed to help replenish glycogen stores, as well as build and repair muscle tissue.

To figure out your protein needs, divide your weight by 2.2 to convert it to kilograms. Most runners need at least 1-1.2 grams of protein per kilogram. The RDA is 0.8 gram/kg.

Finally, water and other fluids are extremely important to keep you well-hydrated during your long runs.

Drink at least eight to 10 glasses of water per day and also hydrate before, during and after you exercise.

Answer provided by Lisa Andrews, MEd, RD, LD, Adjunct Instructor: Nutrition Sciences, College of Allied Health Sciences, University of Cincinnati.

NetWellness, a collaboration of the University of Cincinnati, Ohio State University and Case Western Reserve University, is a consumer health information site on the World Wide Web (netwellness.org).

back to top
Join My Team and Get a 25% Discount on All Beachbody Products
Become a Team Beachbody Coach
Barre Blend Challenge Pack and Completion Pack
What is Barre Blend
How to Choose the Right Nutrition Plan
How to Choose the Right Nutrition Plan
How to Choose the Right Strength Training Program
How to Choose the Right Strength Training Program
6 Weeks of THE WORK Before and After Results
6 Weeks of THE WORK Before and After
Loaded Sweet Potato SkinsLoaded Sweet Potato Skins
Guide to the 21 Day Fix
Containers

Understanding 21 Day Fix Containers
For More Articles, go to the Team Howtobefit Blog
Work Out at Home
Try Superfood Nutrition Risk Free
Work From Home Opportunity
Free Coaching
Free Streaming Workouts
Get the Best Deal
My Best Bets
Lose Weight
Get Fitter
Train Smarter
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals. Click here to learn more about Team Beachbody Coach Rich Dafter.

Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2020 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home