Woman + Runner + Fighter

Follow a cavewoman on her fitness journey.

Calculations

Posted by cavewomanrunner on October 16, 2008

In reading more about the Paleo diet and protein/carb intake, some folks say runners should get about 15 percent of their daily calories from protein, or somewhere between 0.54 to 0.64 grams of protein per pound of body weight (approximately 65 to 77grams of protein per day for a 120-pound runner).I have never really tracked my protein or carb intake, so I thought I’d take a snapshot of the last Tuesday I recorded.The Paleo Diet for athletes recommends that athletes maintain a rather consistent protein intake year round. As a percentage of total calories this will typically be in the range of 20-25% for athletes. 

1 gram of fat has 9 calories
1 gram of carbohydrates has 4 calories
1 gram of protein has 4 calories

Total calories: 1450
Total protein: 47 (188 calories) – 13% of calories
Total carbs: 272 (1088 calories) – 75% of calories
Total fat: 20 (180) – 12% of calories

This actually doesn’t surprise me that 75% of my calories came from carbs. Most days, I think it’s closer to 90%!

More on the Paleo diet:
 

“Periodization of diet produces significant and opposing swings in the athlete’s fat and carbohydrate intake as the training seasons change. During the general preparation) period the diet shifts toward an increased intake of fat while carbohydrate intake decreases. At this time in the season when a purpose of training is to promote the body’s use of fat for fuel, more healthy fat is consumed—in the range of 30% of total calories—with carbohydrate intake at around 50%. During peak (specific preparation) periods the intensity of training increases placing greater demands on the body for carbohydrate to fuel exercise. At this latter time of the season Stages III and IV become increasingly critical to the athlete’s recovery. Carbohydrate intake increases accordingly to around 60% of total calories with fat intake dropping to around 20%.

 

During times of the year when training is greatly reduced (peaking/tapering and transition periods) the athlete must limit caloric intake to prevent unwanted weight gain.

Cal Fat Sat Chl Sod Crb Fib Sug Pro
Breakfast                  
1 1 serving Dannon Activa Blueberry Yogurt 110 2 1 5 65 19 0 17 5
1 Serving – 240 ML BIGELOW – TEA BAGS – GREEN 20 CT BOX 0 0 0 0 0 0 0 0 0
1 Serving – 61 G SARA LEE – BAGELS – HONEY WHEAT PREMIUM TOASTER SIZE PRE-SLICED 6 CT 13 OZ BAG 170 1 0 0 300 34 2 5 6
  280 3 1 5 365 53 2 22 11
Lunch                  
1 1 medium banana 126g Dole® – Banana – fresh produce 110 0 0 0 0 29 4 21 1
1 1 bar CLIF Bar Black Cherry Almond 250 5 2 0 110 44 5 20 10
  360 5 2 0 110 73 9 41 11
Dinner                  
2 1 cup 59g 2.1 oz Kellogg’s® – Raisin Bran – breakfast cereal 380 3 0 0 700 90 14 38 10
1 fl oz Alcoholic beverage, distilled, all (gin, rum, vodka, whiskey) 80 proof 64 0 0 0 0 0 0 0 0
2 cup Soy milk, fluid, calcium fortified 196 8 1 0 191 22 5 2 9
1 Serving – 61 G SARA LEE – BAGELS – HONEY WHEAT PREMIUM TOASTER SIZE PRE-SLICED 6 CT 13 OZ BAG 170 1 0 0 300 34 2 5 6
  810 12 1 0 1191 146 21 45 25
* Water TrackerAdd / Delete                  
                   
Food Totals

1450

1785
335
20

65
45
4

20
16
5

300
295
1666

2400
734
272

300
28
32

25
7
108

50
58
47

50
3
 
  Cal Fat Sat Chl Sod Crb Fib Sug Pro
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