Recommended Caloric Intake

Everybody has different caloric intake needs. Some need more calories, and others don’t. To find a good starting point you should use a calorie calculator. The calculator is going to ask for your weight and activity level. But, there are some variables when you run such as temperature and terrain (hills, etc.). For example, you burn more calories in warm weather than in cold weather and running up and down hills takes more calories than running on a flat street.

Another way to find out your personal caloric intake is to make a training log. Training logs are more accurate then the calculator because you can make side notes about where and when you ran. To make a log, write down all of the foods and calories that you consumed. Then, run to a distance that you prefer. After the run, if you feel tired or are not recovering properly you should consider eating much more calories to see if this improves your performance.

Here is a sample of a training log:

Calorie Calculator: http://www.runtheplanet.com/resources/tools/calculators/caloriecounter.asp

I cannot tell you the exact amount of calories you need to take because everyone is different and unique. But, the quality of calories is very important. Sure, you could load up on calories from fat and sugar, but it wouldn’t make the best runner you could be. Instead, you should be getting calories from heart-healthy sources, like whole-grain wheat and lean protein. So don’t be lazy. If you want to become a great runner, then create a training log and find out the right amount of calories for you.

By: Justin Lee

http://www.therunnersguide.com/dietandnutrition/