Help- 18 YrOld Female Athlete, Re-Vamping Diet

[rocky_road]

Hi all. I am looking for some personal advice on my diet. I run and swim for my school and have been lifting weights for about a year. I have some specific questions about nutrition.

First of all, until the end of this month, I'll be running between 3 and 7 miles almost every night at 6:00 PM. How heavy should my late-night dinner be? I absolutely cannot restrict my food intake very heavily at all during the daytime, because I feel like i'm starving myself, and I like to load up on energy before practice (especially if I weightlifted in the morning) At the same time, I want to lose about 5 pounds of body fat. It's very easy for me to cut back on calories at night, however, would this be unideal? Do I really need to rearrange my calories so that I am getting lots of nutrition after my workout, or, if I've eaten enough during the day, would it hurt my running if I only consumed a small amount of calories post-workout?

Thanks,
Jessica

 

[SgtSlaughter]

Your body would rip right through a good amount of simple carbs post workout after running for a good amount of time like that... after that mini meal 1-2 hours later some protein and fat (for Example...chicken/veggies/olive oil ... something like that... tailor the quanity to fit your needs)

Sounds like your doing ALOT of activity... so I would think you can get away with more calories than you really think.... play around with your intake, see what works best for you (that's what it's about).

 

[oar1125]

find out how many calories you take in on an average day. then find out your BMR and go from there. you also have to consider the amount of calories you burn. after you run i persoanlly would have a small plain bagel, lots of quick carbs, and then a chicken breast and sald with no dressing (fat-free if you must have dressing).