Eating for weight loss in a running fitness program

Face it; losing unwanted pounds is one of the primary reasons that many people gravitate towards a fitness program, be it running, aerobics classes, weight training, lap swimming, or some other physical activity.

Others are just getting older and find that their metabolism is slowing down. When that happens, the extra baggage starts accumulating in places dictated by genetics. In most, it's belly fat. No one really wants to look like the Michelin man. Well, OK, granted that some people are into it, but they're not likely to be reading this article anyway. We can safely disregard that slice of society for the purpose of this article.

Calorie intake – calories burned = weight management

Sounds easy doesn't it? It is, in theory; consuming less than combusted in physical work results in fat burning and losing weight. Conversely, consuming more than expended results in weight gain. But the devil is in the details. There is strategy involved.

One thing to consider is the ratio of what kind of calories to consume. Madelyn Fernstrom, PhD., offers this ratio in The Runner's Diet: 50% carbs, 25% protein, and 25% fats. That seems to be a good ratio that stands the test of time. Fad diets come and go.

Others enjoy more credibility. For example, the South Beach Diet really does result in lost weight, but it wasn't developed for athletes. It was actually first developed for cardiac patients and it discounts the carbs. Runners need carbs.

How many calories does a runner need?

A runner needs more calories than a sedentary individual, obviously. Fernstrom describes a simple method that considers the person's weight. It's this easy: multiply the weight indicated on the bathroom scale by 13. That is how many calories per day are needed for normal activity.

Reducing this number by 500 calories per day should amount to 1 pound loss per week. Of course, working out will amount to more energy burned, and more loss.

For those who would like to nail the number down even closer, and then factor in the exercise intensity level, run weight, height, and age through the RMR Mifflin Equation and then factor in activity.

When should calories be consumed?

Carbohydrate calories should be consumed both before running and afterwards. Carbs are rated on a scale that runs from simple to complex, depending on molecular composition. Simple ones are fast burning and complex are slower burning. But all carbohydrates fall somewhere on a scale between the two extremes. Check out a detailed glycemic index for each food.

It should be obvious that complex carbs should be consumed before exercise. Burning slower allows for a steady expenditure of energy. And the simple ones? Following exercise. They metabolize faster and replace glycogen in the muscles and liver right when they are most receptive to absorption.

And there it comes full circle. These simple carbs don't turn to fat, rather they prepare the runner for the next workout.

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For more info: Choosing your sports drink, How to determine maximum heart rate for fitness training, The mix it up and down treadmill workout. The advantage of adding cross-training to your running program