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