ATTN: Runners, Nutrionists, Etc...

[Shiner22nd]

My girlfriend is a cross country runner in college. She runs an average of 4 miles/day @ 5 days a week. She also lifts three days a week, for 30 minutes each time.

My question is, what kind of diet would you recomend for her to keep as much muscle as possible, while losing body fat. I know exactly what to tell her, but since she is a woman, I want to make sure that I'm not missing something. Obviously she doesn't need as much protien as I do, but what diet do you recomend? Any thought would be appreciated....thanks

[trip]

Hmmmmm, why wouldn't she need as much protein as you?

She's extremely active and breaking down muscle all week long, protein is the number one nutrient that repairs and grows muscle.

Wouldn't they have a nutrionist for the team?

Just a guess, in the environment of being competitive like she is, personal attention to work diligently towards goals on a one on one basis would be the best thing to do.

Hoped That Helped
Good Luck

[Shiner22nd]

that's exactly what I had in mind, but for some reason I was thinking that a woman doesn't need to have too much protien. But thanks for the advice....her Diet Split will look like the following:

Calories: 1500-1700/day
Protein: 135-150/day
Carbs: 135-150/day (normally a cutting diet would use less carbs than protein, but since she is a runner, I want her to have plenty of energy)
Fat: 50-75/day (mostly from flax oil, fish, beef, etc...)

Stats: 5'4", 130 lb, 12% bf

Does that look all right?

[AnotherUser]

I would lower the fat and up the carbs. She's a runner, not a bodybuilder. She needs massive glycogen stores to keep her going.

[Blackfoot]

Originally posted by AnotherUser
I would lower the fat and up the carbs. She's a runner, not a bodybuilder. She needs massive glycogen stores to keep her going.

I'll second that.

[Shiner22nd]

how about taking the fat to within 30-40 gr/day, and upping the carbs to about 200? Do you think that's enough? Thanks again....