Gender-based Diets for Runners Lead to Better Nutrition and Health

Knowing what your body needs and how much of it is a great way to keep tabs on your physical health. Not surprisingly, female and male needs tend to be very different. For those who run and work out on a regular basis, there are a few things to keep in mind for nutrition and overall health.

When it comes to calories, a man running 25-30 miles a week needs about 19-21 calories per pound of body weight. A woman running the same distance actually only needs 17-19 calories per pound of body weight.

The reason men who run need more calories than women who run is that men burn more calories than women, because they generally have more muscle and less fat.

When it comes to carbohydrates, men also need more than women. Men who run the 25-30 miles a week need 10-12 servings of fruits and vegetables daily, along with 10-12 servings of grains to meet high fiber needs. Women on the same scale should aim for nine servings of fruits and veggies and at least seven servings of whole grains to get the 25 grams of fiber needed. Keep in mind, this nutritional guide is intended for those who work out on a regular basis.

The reason women need less carbs is that women burn more fat than carbs while running. When it comes to protein, men need at least four servings each day. Women should aim for 70-80 grams of high quality protein sources. Runners need more protein than sedentary people and males use more protein than women.

Calcium is also necessary to strengthen and ensure bone health. Women need 1000 to 1300 milligrams of calcium a day. It is often recommended to take a calcium supplement. Men need the exact same amount of calcium, and usually find it easier to meet that need because of the additional calories in their diet.

Iron is also a definite need for male and female athletes. Men require about eight milligrams per day. Women require about 18 milligrams of iron each day and it is recommended that they eat iron-fortified cereal with vitamin C-rich fruit. Women lose a great deal of iron due to heavy exercise; women lose about twice as much iron due to menstruation.

There are also several myths out there when it comes to nutrition for runners. Disordered eating and excessive running often go hand in hand. One common mistake runners make is to gorge at dinner and late into the night. Eating too much late at night can have a definite impact on your overall performance. It is recommended to eat a balanced meal with a mix of carbs, protein and fats every three to five hours.

Runners should also plan two small snacks a day, in order to avoid over eating at meal time.

It is also recommended to plan eating a meal two hours before heading out the door, and waiting about a half hour before filling up again after the run.

Another common nutritional mistake often made by runners is to live off of energy bars. These work best as an occasional snack before or after a workout. If energy bars need to be used as a meal, supplement with cottage cheese, yogurt, fresh fruit or another serving of dairy.

Male and female athletes should also avoid excess drinking of alcohol. Drinking excessively dehydrates people and negatively impacts performance.

It is also an unfortunate habit for runners to binge on junk food. The idea is that running allows us to eat whatever we want, whenever we want. Unfortunately, that is simply not the case. Try snacking on salty cheese or crunchy vegetables when it comes to food cravings, and never eat junk food on an empty stomach. It almost guarantees a binge.

For more tips on running and taking care of your nutritional needs, visit runnersworld.com