High-School Runner Nutrition

Question
QUESTION: Hey, I was just wondering how many calories a 150lb., 6ft tall high school runner would need per day.  Running about 35+ miles per week.  When are the best times to eat various macronutrients to optimize performance?  What effects does not getting in enough daily calories have on you?

ANSWER: Honestly Ross thats near impossible to answer without a bevy of vary personal tests as we are all different. I can tell you your energy demands at that age alone without your activity are large your at your growing and nearing your hormonal peak and you need to feed yourself to allow proper bodily growth and progression.

I would say your likely going to need in the realm of 4-5000 calories a day as a good starting guesstimate. At that type of intake I assure you you wont have to worry about getting any right macro profile the sheer amounts of food will assure that you get plenty. I would eat and eat big a nice varied diet based in real whole foods and throw some treats on top of that for the caloric impact.

What can a lack of calories cause, slowed growth, lack of performance, over training, soreness, loss of sleep, hormonal regression or lack of proper hormonal profiles, excess body fat and loss of muscle tissue, the list is long and nearly endless


For more info you should join our free discussion forum, you will get lots of great advice and discussion there www.teamstaley.com start a training log. We can help with training, diet and then give advice on supplementation.

Phil
www.staleytraining.com

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---------- FOLLOW-UP ----------

QUESTION: how would not consuming enough calories cause you to have excess body fat?

Answer
Your body will go into starvation mode. The #1 goal of your body is NOT to look or perform good its to keep you alive. You starve it and it slows everything down and throws all it can into life preservation, Life to the body when food is short is your body fat. So the body drops the metabolism, sheds precious muscle and stores as much fat as possible.

Thats the short answer

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