With different men and women athletes nutritional needs

It is important to know enough energy to what is required for long-keeping exercise as a runner or other endurance athletes, from the standpoint of your body and nutrition. It is important to understand that men and women very different because no one size fits all diet nutrition, requirements.

Calorie count

25-30 Miles, run the week people weight approximately 19-need 9 calories per pound. In other words, he will weigh 175 pounds and he should be approximately 3500 calories daily calorie intake. Women to perform the same distance to the per pound 5-7 calories weight only need. Weighs approximately 2, 400-135 pounds converted to women.

Must be more calories than to why men than women than men than women calories to consume. Men usually fat less and have more muscle than women.

Carbohydrates

Just like calories, men than in women more carbohydrates is required. Men who run one week 25-30 miles, 10-12 types of fruit and vegetables, every day and 10-12 must meet high public cereal fiber needs. Women running in the same distance every day approximately 9 servings of carbohydrates and 7 types of grain is required.

Little women for burn fat while carbohydrates than carbohydrates is required.

Proposal of this diet is for people to run long distances for people to work on a regular basis, or long-distance cycling.

Protein

In men, at least four servings daily need, and women requires approximately 70 to 80 grams of high quality protein source. Need more protein than out-of-runner movement and men more than women.

Calcium

To ensure bone strengthening bone, overall health, calcium is necessary. From women 1000 1300 mg calcium daily need. Female runners often take calcium supplements. For men requires the same amount of generally high daily calcium needed to get their caloric intake for diet is easy.

Iron

Iron is required for both men and women players. 1 Each in men and women 18 mg 8 mg is required. Many iron during heavy exercise and menstrual period for the women tend with loose.

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