How a Runner Can Improve Their Daily Nutritional Intake Essay

1147 Words5 Pages
I chose a female runner as my subject. She is a 22 year old that runs for at least an hour, five to seven days per week. She documented two full days of everything she had ingested on October 30-31, 2012. I added up her total intake of proteins, calories, carbohydrates, and fluids during these two days to better understand what she needs to change in order to improve her daily nutritional diet. During these two days she had a total of 183 grams of protein (average 91 grams per day). I totaled 2647 calories for the two days combined (average 1324 calories per day). She had a total of 318 grams of carbohydrates in the two days (average 159 grams per day). Lastly, her total amount of fluid for these two days was 102 ounces (average 51 ounces per day). The sums of these nutritional intakes for this subject are not very good. This shows she is not refueling her body as she should. It is recommended that her maximum daily nutritional intake should be approximately 2752 calories, 2.7 liters of fluid or about 90 ounces, 130 grams of carbohydrates, and 46 grams of protein each day. She is getting plenty of carbohydrates and protein in her diet each day. She is not getting enough fluids and calories per day. The first parameter I want to discuss is fluid intake. I choose this parameter because all of my calculations show that my client needs to increase her intake of fluid per day by doubling the amount she is currently getting. It is scientifically known that runners drink according to their thirst during workouts rather than according to their sweat rates (Clark). In order for her to adequately get the right amount of fluid per day, she should know how much to intake before workouts, during exercise, and especially during post-workout. It is recommended to drink a large amount of fluid 2 or 3 hours prior to exercise, and a much smaller amount 5 to 15

More about How a Runner Can Improve Their Daily Nutritional Intake Essay

Open Document