Nutrition for Runners

Nutrition For Running

Penny Riordan MS RD LDN, Exercise Physiologist

Carbohydrates

  • Main source of fuel
  • Needed for glycogen storage
  • Goal 6-10g/kg Body weight day (60-65% of calorie total)
  • Make half of your carb choices whole grains

Protein

  • Used for muscle repair and building
  • Goal 0.6-0.8g/lb body weight per day 

Fat

  • Goal 25-30% of total calorie intake per day
  • Unsaturated primarily
  • Saturated fats 1/3 of total fat intake at most

Hydration

  • Drink half of your body weight in ounces of water per day
  • Use sports drinks only with 4-8% carb concentration (14g carb per 8oz)

Eat following a workout as soon as possible to restore the glycogen stores in your system.

 

For further information contact:

Penny Riordan
pbriordan@novanthealth.org

277-1665

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