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How much protein,
carbohydrate and fat do you need
on a daily basis?
Marathon training takes a lot
out of your body, especially as
the weekly mileage starts to
increase.
Getting the right nutrition is
just as important as any other
aspect of your training program.
Because you are burning a lot of
calories (for example a 10 mile
run at a 9 minute per mile pace
burns approximately 1,000
calories) - you need to replace
this energy.
How much food
do you need?
Just enter
your weight, training level and
gender below, and click
'Calculate' to determine your
average nutrition requirements
for your level of marathon
training.
-
These figures are an
approximate guide only
- everyone's
activity level and metabolism is
different.
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If you
consume this amount of calories
each day you should maintain
your weight. If you are
losing weight you should
probably increase your food
intake*.
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Minimum Requirements to stay
healthy
You need a minimum
daily amount of each type of nutrient:
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A typical dinner
consisting of 6
ozs of lean steak, a baked potato
and one cup of broccoli and 1/2
cup of fat free ice cream
provides the following:
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*Note: The nutritional
information presented on this
page is for general guidance
only and is not intended to
replace professional advice from
a nutritionist or a physician.
If you have any concerns about
your training and/or nutrition
you should consult a
professional.
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