I am an avid endurance competitor, 10K and half marathons, but I’m at a loss when it comes to how much protein, carb, and fat I should be consuming, can you help?

ask our dietitian your question todayeat to run and increase endurance

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I joined LA Fitness a little over a year ago and went down 50 lbs and it was the best decision I made (and the only gym that has ever worked for me so thank you so much).
I recently started working with a trainer to help build strength. I do a lot of running (running a 10k and a half Marathon this year). I eat about 1650-1700 calories a day but I’m at a loss when it comes to how much protein, carb, and fat I should be consuming. I have a healthy diet of steel cut oatmeal with almond butter and banana slices for breakfast. Greek yogurt with honey for a mid morning snack. Lean protein and veggies and an apple for lunch and dinner(minus the apple) Afternoon pre-workout snack is usually nuts or a protein bar. Sometimes I’ll have a nighttime snack of fruit or some cheese and crackers.
Is there anything I should adjust or do different? – LeighAnn

 

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I can honestly say that your basic diet sounds great, especially if it’s within your energy allowance for maintaining weight now. Kudos to you for tackling 50 lbs this past year!

Using common portions to estimate, I’m guessing your diet provides about 40-65 gm Fat, 155-195 gm Carb, and 125-130 gm Protein for approximately a 25-35% Fat, 35-45% Carb, and 30% Protein energy distribution. These amounts are ideal for achieving your goal of gaining strength. For your best running performance I’d recommend you increase your carbohydrates toward a total goal of 300 gm Carbohydrate per day. That would just hit the lower of the 5-7g/kg/d carbohydrate range for endurance athletes.

For longer distance training runs, I’d recommend a glucose-electrolyte sports beverage by itself or water with a few gels or chews, consuming a pack every 45-60 minutes.  If you are not accustomed to such products, experiment with them during regular training well before intended use during a race. Preference, tolerance and perceived energy are so variable among runners, so find what which best for you with a little trial-and-error.

Best of continued success to you, LeighAnn!

– Debbie J., MS, RD

Do you have a question about your diet or nutrition?

Ask our dietitian by submitting your question to nutrition@lafitness.com or simply ask it in the COMMENTS section below. To learn how to follow the “Ask Our Dietitian” Q&A CLICK HERE!

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.

Posted on May 21, 2015, in Ask Our Dietitian, Health, Helpful, LA Fitness Blog - Living Healthy, Nutrition, Weight Loss and tagged , , , , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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