Nutrition & Recovery
Nutrition & Recovery
Carbs: Best source of fuel for working muscles, the brain, and nervous system
Fat: Secondary fuel source; assists in nutrient absorption; protects your vital organs
Protein: Builds, repairs, and maintains muscles (but also hair, skin, nails, tendons, organs, bones, etc)
These make up the vast majority of your caloric intake
Since XC forces you to expend a lot of energy, your nutritional needs are higher than most of your peers.
Boys 14-18: 3,114 - 4,243 calories/day
Girls 14-18: 2,281 - 2,970 calories/day
These amounts will vary greatly from athlete-to-athlete and depend on each athlete’s goals
Carbs: 5-8g/kg body weight
Protein:1.2-1.4g/kg body weight
Fat: whatever is left over
To find your weight in kilograms, divide your weight in pounds by 2.2.
Calculate your calorie needs
PA = Physical Activity Level
Newbies & Level 1 = 1.26 (boys), 1.31 (girls)
Level 2 & Level 3 = 1.42 (boys), 1.56 (girls)
Girls: 135.3 - (30.8 x age) + PA x [(10 x weight in kg) + (934 x height in m)] + 25
Boys: 88.5 - (61.9 x age) + PA x [(26.7 x weight in kg) + (903 x height in m)] + 25
Example: 15 y/o male, 150lbs (68kg), 5’8” (1.73m) level 2
Estimated calories: 88.5 - (61.9 x 15) + 1.42 x [(26.7 x 68) + (903 x 1.73)] + 25 = 3,981
Carbohydrates: 68 * 8 = 544g (4 calories per gram = 2,176 calories)
Protein: 68 * 1.4 = 95g (4 calories per gram = 380 calories)
Fat: 3,981 - 2,176 - 380 = 1425 calories (9 calories per gram = 158g)
Carbs = 55%, Protein = 10%; Fat = 35%
*Fat should be somewhere between 25-35% of your total calories
For reference, Blakey: 2546 calories, 335g carb, 147g protein, 69g fat
Carbs: Breads, potatoes, granola, milk, yogurt, fruits, rice, pasta, corn, popcorn, pretzels, beans, veggies (kinda)
Protein: Beef, cheese, beans, fish, pork, chicken, egg whites
Fats: Avocado, butter, olive oil, almonds, peanut butter, sunflower seeds, mayo
The body requires water more than any other nutrient.
Recommended water intake per day for ages 14-18 (minimum):
Males: 14 cups/day = 112 fluid oz.
Females: 10 cups/day = 80 fluid oz.
Includes ALL sources of water (plain water, drinks, food)
THE MOST IMPORTANT PART OF YOUR TRAINING!
Think about it…
How many hours per day do you spend running?
How many hours per day do you spend NOT running?
Also can include:
Light strength work
Go to bed!
Recovery Points Table: https://feedthebears.run