Runners need calories from protein, fat and carbohydrates to provide energy for everyday activities and for running. The amount of calories a runner needs depends on his activity level, height, weight and sex. According to Vanderbilt University, runners burn on average 100 calories for every mile they run.
Protein
Protein is needed to repair and build new muscle tissues. According to the authors Sizer and Whitney in the book, "Nutrition Concepts and Controversies," male runners need on average 84 to 112 g of protein a day. Female runners need 66 to 88 g of protein a day.
Carbohydrates
Runners depend on carbohydrates to provide a quick source of energy while running. Runners should consume 5 g of carbohydrates per kilogram of body weight. Three days before a race, a runner should consume 10 g of carbohydrates per kilogram of body weight.
Fat
According to Seizer and Whitney, endurance athletes should consume 20 to 30 percent of their energy from fat. Healthy fats from fish, nuts and seeds provide omega-3 fatty acids, which are healthier than fats found in desserts and processed foods.
References
- Vanderbilt University: The Benefits of Running
- "Nutrition Concepts and Controversies 10th Edition"; Frances Sizer and Eli Whitney; 2006.
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