PUBLISHED 05/08/2007
What Calories
Men: A man logging 25 to 30 miles per week needs about 19 to 21 calories per pound of body weight, or 3,200 calories per day for a 170-pound runner.
Women: A woman logging 25 to 30 miles per week needs about 17 to 19 calories per pound of body weight, or 2,500 calories per day for a 140-pound runner.
Explanation: At any given mileage (and even at comparable weights) men burn more calories than women because they generally have more muscle and less fat.
What Carbs
Men: Eat 10 to 12 servings of fruits and vegetables daily along with 10 to 12 servings of grains to help you meet your higher fiber needs (38 grams per day).
Women: Aim for nine servings of fruits and veggies and at least seven servings of grains (mostly whole) to help you get the 25 grams of fiber you need per day.
Explanation: Women burn more fat than carbs than men while running, so men need at least four grams of carbs per pound of body weight daily. Women need three.
What Protein
Men: Include at least four protein servings each day, such as three ounces of grilled fish or chicken, to take in 90 to 110 grams.
Women: Aim for 70 to 80 grams daily of high quality protein sources, such as tofu, low-fat dairy, lean meats, and fish.
Explanation: Runners need more protein than sedentary folks, and male runners use more of this nutrient than women during long runs.
What Calcium
Men: Use fat-free milk on cereal, sprinkle low-fat cheese on pasta, and drink calcium-fortified juices to get 1,000 to 1,300 milligrams of calcium per day.
Women: Women also need 1,000 to 1,300 milligrams of calcium per day, so if you skimp on dairy, consider a calcium supplement (400 to 500 milligrams).
Explanation: Even though running can strengthen bones, you still need calcium to ensure bone health. Women may struggle to meet their needs in fewer calories.
What Iron
Men: Meat-eaters will easily meet iron needs (about eight milligrams). Vegetarians should eat iron-fortified breakfast cereal or nutrition bars.
Women: To get about 18 milligrams of iron each day, eat iron-fortified cereal with vitamin C-rich fruit for better iron absorption, and select lean cuts of red meat.
Explanation: Some runners risk greater iron losses due to heavy exercise. Women need about twice as much of this mineral as men because of menstruation.
