Below is an Outline Jeri made of remarks Susan Paul made at a recent talk she did at Track Shack on the importance of protein in a runners diet and general intake recommendations: Thanks Jeri.
Eat protein at each meal and snack
To get recommended intake,
Take your body weight divided by 2.2 = weight in kilogram times .9 = how many grams of protein you should each everyday.
Our diets should look something like this…
Carbohydrates 40-60%
Protein 20-30%
Fat 10-20%
Before long runs eat 200 calories
45-60 minutes into the run take the first supplement (or half of it) with water then repeat every 20-30 minutes
You can alternate water + supplement and Gatorade
After a long run eat/drink within 20-30 minutes a mix of protein, carbs and fat – low fat chocolate milk works well
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