Nutrition & Recovery

Macronutrients

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

Caloric Needs

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

Macro Needs

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

Nutrient Sources

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

Hydration

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)

Recovery

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?

Recovery includes...

Foam rolling
Stretching
Resting
SLEEPING

Also can include:
Icing
Light strength work
Rehab exercises

Go to bed!

Challenge time!

Recovery Points Table: https://feedthebears.run


Nutrition & Recovery - Google Slides