how many carbs for runners ??

Delboy1961

Hi,
I am running 8 miles a week at the moment and will be increasing by a mile a week for the next 10 weeks and wonder what %age of carbs , protein and fat I should be taking in and should I be eating back the calories burnt and what is the minimum calorie intake I should have( I want to lose a stone in 10 weeks )










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Adsnwfld

I run about 100 miles a month and I've been working on this also. I do notice a significant difference in my runs when I have consumed too few calories from carbohydrates but am patiently waiting for a good guideline.
Just make sure they are good carbs, lots of whole grain, brown or wild rice, etc. I've seen friends blow this and eat just a ton of mac and cheese or pasta and really have a hard time with their weight loss goals.

jen0619

I have mine at 55% carbs, 25% fats, and 20% protein I do better with higher carbs as a runner. Anything lower than that I get really dizzy. A good rule of thumb for your protein is you never wanna go more than 2 times your allowance. My carbs sit right at 206 I think before exercise then they jump to around 270 but it works for me.

For your protein calculation it is body weight divided by 2.2 then times by .8 to get an allowance. I set mine higher because of the activity levels which make a difference in your intake.