How many calories should a high school cross country runner be eating?!
Question: How many calories should a high school cross country runner be eating!?
I am a girl!. Races are 3 miles, and training is a minimum of 4 miles a day, six days a week (unless we have a meet that week!. We usually have either a day off or an easy day once a week)!.
I'm 5'8, 120 pounds!. 15 years old!.
Any ideas please!?
Also, are there any nutrients that I should be getting an extra helping of!? Iron or potassium or something!.!.!.!?
Thanks!Www@Answer-Health@Com
I'm 5'8, 120 pounds!. 15 years old!.
Any ideas please!?
Also, are there any nutrients that I should be getting an extra helping of!? Iron or potassium or something!.!.!.!?
Thanks!Www@Answer-Health@Com
Answers:
I run 5-6 miles daily, I'm a guy, 5'11 and 135 lb, 17 years old!.
So at your weight you need around 1800 to maintain that weight without any workout!. But since you do 3-4 miles of running everyday, I would say you can give it a shot to 2200 calories!. Each miles equal 100 calories!.
You should take in more of everything!.
The most important thing is protein probably!. When you run like me, You need at least 70 grams of protein daily!. Protein makes up your muscles but when you do excessive amount of running (3 miles and up), you lose muscles from it so you need to recover it by eating more protein!. Also carbohydrates give you the energy to run, so you need it!. Also try eating food with omega fat, they help your stamina also!.
Good LuckWww@Answer-Health@Com
So at your weight you need around 1800 to maintain that weight without any workout!. But since you do 3-4 miles of running everyday, I would say you can give it a shot to 2200 calories!. Each miles equal 100 calories!.
You should take in more of everything!.
The most important thing is protein probably!. When you run like me, You need at least 70 grams of protein daily!. Protein makes up your muscles but when you do excessive amount of running (3 miles and up), you lose muscles from it so you need to recover it by eating more protein!. Also carbohydrates give you the energy to run, so you need it!. Also try eating food with omega fat, they help your stamina also!.
Good LuckWww@Answer-Health@Com