Like any race prep, nutrition needs planning as well. How do you know that you are getting enough Carbohydrates, Protein and Fats (vitamins/minerals) to fuel your body and recover from training and racing? One way to find out is to see a Nutritionist, like myself.
Otherwise, a good starting point is as follows:
Take your weight, add a 0 at the end. Add 5-10 calories for every minute of exercise you do.
i.e.
1. I weight 120 lbs; Add 0 at the end = 1200 calories (Basic Metabolic Rate Needs)
2. Add 7 calories for 60 minutes of easy/moderate effort run = 420 calories
3. Add the two together: 1200 + 420 = 1620 calories
Therefore, on this day, my caloric needs are 1620 calories.
Other factors are involved, but for a healthy, active adult, this is a simple way to calculate your caloric needs.
Take away point: Be sure to adjust on off days/off seasons.
Happy Healthy Eating!
- Chantal
A-RHN, ROHP
www.refreshnutrition.com
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