Wednesday, March 18, 2015

Nutrition 

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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