Nutrition for young athletes-high school runners

Question
I was wondering what a good diet for a high school runner would be.  What percentage of fats, proteins, and carbohydrates should a runner intake. Thank You

Answer
Hello Jared!

  Thank you for your nutrition question.  The recommendations for a healthy diet suggest 15 to 20 percent proteins, 30 percent fat and 50 to 55 percent carbohydrates. But all carbohydrates aren't created alike. There are simple and complex carbohydrates. Simple carbohydrates include sugar, honey, jam, and any food such as sweets and soft drinks that get most of its calories from sugar. Nutritionists recommend that these simple carbohydrates make up only 10 percent of your diet. It's complex carbohydrates you should concentrate on--the starch in plant foods--which include fruits, vegetables, bread, pasta, and legumes.

Athletes such as runners in particular benefit from fuel-efficient complex carbohydrates because of the extra calories burned each day. You need to aim for even more total carbohydrates than the suggested 50 percent. You can eat (in fact, may need to eat) more total calories without worrying about weight gain.

Carbohydrates are particularly important the night before your race, and even before your long runs or walks leading up to your race. That's one reason why a lot of endurance races offer "pasta parties" the night before. Be sure to drink plenty of fluids the day before the race, but stay away from diuretics such as caffeine(ie. sodas).  It's also a good idea to top off your fuel tank with a light carbo snack before going to bed. You also might consider rising early on race day so you can have a light, pre-race meal. Toast or a bagel washed down with orange juice  2 or 3 hours before the race start--but practice this routine before your long training workouts to make sure this doesn't upset your stomach.

Hope this helps.
-George Rapitis, Nutritionist
http://www.juiceblend.com  

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