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Fleet Feet Sports Stamford
Nutrition 101
Good nutrition is an important part of every healthy lifestyle. Food is fuel, and as runners, we need
healthy choices to ensure we are getting the nutrients for our active bodies. View your daily intake as a
“to do” list with your most important items on the top. Whole grains should be on the top of the list
(meaning you eat the most of those per day), next fruits and vegetables, followed by lean protein, soy,
legumes and 3 servings low-fat dairy, finishing with heart healthy fats and minimizing unhealthy fats.
How much you should eat each day is very individual. Men generally require more calories than women
by are generally more muscular than women (which burns more calories.) In general, active women
should consume at least 1500 calories and men 2400 calories (up to 3400 calories) each day - even when
weight loss is the goal. Keep in mind that weight management is a simple equation. Calories consumed
need to be less than calories expended for weight loss. Calories consumed need to be equal for weight
maintenance. And, calories consumed need to be more than calories expended for weight gain. As you
increase your activity level, you will need to eat additional calories to help fuel your active body!
All food is made up of three macronutrients called carbohydrates, proteins, and fats. For runners, a
healthy diet is made of approximately 60 percent carbohydrates, 15-20 percent protein, and 20-25 percent
fat. Let's look at each individual component.
Carbohydrate: Whole Grains, Fruits, Vegetables
Carbohydrates are used for energy in our bodies. Carbohydrates are either converted to glucose by the
body for energy or stored in the muscles and liver as glycogen, which is used later for energy. The human
body can only store limited amounts of glycogen (approx. 1,900 calories), so we need to consume
carbohydrates on a daily basis. When glycogen stores become low, you will feel fatigue and have
difficulty running because you have converted to fat as the primary fuel source. Fat is not an efficient
energy source. Carbohydrates should make up 60 percent of your diet. This should primarily be from
whole grains, fruits, and vegetables. A good way to know you are getting the right amount is to eat from
8 to10 servings of grains, minimum 3 servings of fruit, minimum 4 servings of vegetables per day.
Note: a serving of grains is 1 piece of bread, 1/3 cup pasta, or 1/2 cup cereal. A serving of fruit or
vegetable is the size of a baseball.
Protein: Lean Meat, Soy, Legumes
Our body mass (i.e., muscles, tendons, skin, blood, etc.) is made of protein. Protein builds muscles and
tendons, repairs broken down muscles, and regulates hormones. Active individuals need more protein
than sedentary people because they are breaking down muscle on a daily basis. These muscles need to be
repaired. To get enough protein each day, you should consume approximately from 6 to 8 ounces of
lean meats, legumes, or soy products. Try to include heart healthy fish (e.g., salmon, tuna) with omega3 fats twice a week. Including 3 servings of low-fat dairy products should help with your protein intake
as well.
Protein recommendation: 0.55-0.77grams/lb. of body weight per day.
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Monounsaturated Fat: Olive Oil, Avocado, Nuts
Monounsaturated fat helps decrease LDL levels (bad cholesterol) and helps raise HDL levels (good
cholesterol.) Monounsaturated fats may also reduce risk for several kinds of cancer. Monounsaturated
fats are found in olives, olive and canola oil, avocados, and nuts.
Polyunsaturated Fat: Corn oil, Safflower oil
Polyunsaturated fat has been found to decrease LDL, which is bad cholesterol. Polyunsaturated fat is
found in corn, soybean, safflower, and cottonseed oil, as well as in fish.
Trans Fat and Saturated Fat: Margarine, processed foods, butter, cheese
Trans fat and saturated fat raise LDL (bad cholesterol) and decrease HDL (i.e., good cholesterol.) Trans
fats are found in most margarines, fast foods, and vegetable shortening. It is also found in many
prepackaged and processed foods. Avoid processed foods and baked goods that list “partially
hydrogenated vegetable oil” as an ingredient. Saturated fat is found in whole milk, butter, cheese, ice
cream, highly marbled red meat, and coconut products. Saturated fat should not be more than 10 percent
of your diet. Trans fat should be kept to the smallest amount possible.
The Bottom Line
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Eat adequate calories to achieve weight management goals
Include 60% carbohydrates, 15-20% protein, 20-25% fat
8-10 servings of grains
Minimum of 3 servings of fruit
Minimum of 4 servings of vegetables (1/2 cup)
6-8 oz. of lean meat, soy or legumes
2 servings per week of a fish high in Omega 3 Fatty Acid
3 servings of low-fat milk products
Choose Monounsaturated fats, avoid Trans fat and Saturated fat
Enjoy! Food is fuel!
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