by Karen Vertigan Pope

As a runner or other endurance athlete, it is important to know your body and what it needs from a nutritional standpoint to maintain enough energy for extended periods of exercise. It is also important to understand that men and women have very different nutritional requirements, so there is no one-size-fits-all diet.

Calories Count

A man who runs 25 to 30 miles a week, needs about 19-21 calories per pound of body weight. This means, if he weighs 175 pounds, his daily calorie intake should be around 3,500 calories. A woman who runs the same distance only needs 17-19 calories per pound of body weight. That translates to about 2,400 for a woman that weighs 135 pounds.

The reason men need more calories than women is because men burn more calories than women. Men generally have more muscle than women and less fat.

Carbohydrates

Just like with calories, men need more carbohydrates than women. Men who run 25 to 30 miles a week need 10 - 12 servings of fruits and vegetables each day and 10 -12 servings of grains to meet high fiber needs. A women who runs the same distance needs about 9 servings of carbohydrates and 7 servings of grains daily.

Women require fewer carbs because they burn more fat than carbs while running.

This diet suggestion is for people who work out regularly, such as people run long distances or for long distance cyclists.

Protein

Men need at least four servings each day and women require about 70-80 grams of high quality protein sources. Runners need more protein than sedentary people and men need more than women.

Calcium

Calcium is necessary to strengthen bones and to ensure overall bone health. Women need 1000 to 1300 milligrams of calcium every day. Women runners often have to take a calcium supplement. Because men require the same amount, it is generally easier for them to get the calcium they need through their diet because of their higher daily calorie intake.

Iron

Both men and women athletes need iron. Men require about 8 milligrams each day and women about 18 milligrams. Women tend to loose a lot of iron during heavy exercise and due to menstruation.

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