Runners go on a weight-loss regimen to lose body fat while maintaining lean muscle mass. They need enough nutrition to avoid any detriment to performance. They do this by eating nutrient-rich foods but lowering the total daily caloric intake, taking in adequate nutrition to avoid malnutrition or any muscle tissue loss.
Energy Requirements for Runners
Energy requirements vary depending on the type of running. Sprinters and short-distance runners usually burn fewer calories during a race, but work out more intensely during practice. Long-distance runners burn a high number of calories during both practice and races; the average runner burns about 100 calories per mile, and long-distance runners rarely run under six miles. When calculating energy requirements, it is important to include both the basic metabolic rate, or BMR--the calories required for basic life, which tend to be higher in athletes--and the calories burned during workout and recovery. An average male runner needs at least a total of 2,400 calories per day, and an average female runner needs at least a total of 2,000 calories per day. To lose weight, the number of calories consumed in one day must decrease, but the daily nutrient requirements must still be met. This means eating adequate amounts of protein, fats, vitamins and minerals. It is also essential to get adequate hydration.
Recommended Foods
It's important for a runner trying to lose weight to eat foods low in calories but high and dense in nutrients. Foods like whole wheat grains have less fat and more vitamins and minerals per gram than their white or processed alternatives. Other starches that are low in calories but high in nutrient value include low-calorie whole grain cereals, low-fat granola bars, and oatmeal. Vegetables, fruits and skim dairy products are all healthy and nutrient-rich food options. Foods that are high in protein but low in fat include lean cuts of meat and poultry, fish, eggs and especially egg whites. Vinaigrette salad dressings, nuts and seeds are also rich in nutrients, but should be enjoyed in moderation.
Foods to Avoid
Avoid foods that are calorie-dense and high in fat. These include, but are not limited to, white, processed flour and snacks, packaged goods and desserts, high-calorie breads and cereals, trail mix, muffins, heavy pasta dishes, chips, fried foods, high-fat meats, chicken with the skin on it, whole milk, high-calorie protein powders, juice, sodas, and alcohol.
Weight Loss Tips for Runners
Certain things promote the loss of overall body weight while still ensuring maximum nutrient absorption. Try eating small, frequent meals throughout the day to accelerate your metabolism and feel satisfied. Avoid skipping meals, as it results in over-eating later. Include a whole-grain option and a lean protein with all meals. This will help you feel full for longer. Monitor your portion sizes. Usually a plate should be ¼ carbohydrates, ¼ protein and ½ vegetables. Eating low-fat dairy products is a good way to decrease overall calorie intake. Additionally, avoid high-calorie, nutrient-empty drinks, such as juices and sodas; they are very high in sugar and don't have any nutrient value. Doing this will cut at least a couple hundred calories a day. Choose the "light" options when dining out and avoid using a lot of fatty salad dressing.
Sample One-Day Menu
For breakfast, eat two whole-wheat pancakes with 1 teaspoon of peanut butter on each, one scrambled egg and ½ cup of fruit for breakfast; as a morning snack, one low-fat, low-sugar yogurt with 2 tablespoons of low-fat granola; for lunch, a medium-sized salad with about 5 ounces of grilled chicken and 1 cup of stir-fried vegetables; for an afternoon snack, ¾ cup of cottage cheese with five whole wheat crackers; for dinner, a cup of vegetable soup, 6 ounces of baked fish, a small green salad with vinaigrette dressing and ½ cup of brown rice; if you need a late-night snack, eat a piece of fruit with 1 tablespoon of peanut butter. Monitor how many calories you are burning in your runs, and adjust the menu portion sizes to meet your need. Keep an activity record where you write down how long you are working out for and how many calories each exercise requires.
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