Calories for Distance Runner?
Question:I'm a 13 year old girl, and since the begining of track season I've noticed that I've lost alot of fat (not weight, I have alot of muscle mass). I don't want to loose any more, it's unhealthy below a certain level and I don't want to feel like a little boy.
I'm a cross country and long distance track runner, and my daily runs either consist of a long run of 4 miles or 3 miles of speedwork. Currently it's track season and I'm training for the mile, but in a few weeks I'm going to start building my cross country base (4+ miles 4+ times a week, my weekly milage increasing by about 10 to 15 percent each week)
I ride my bike 20 miles one day a week for cross-training and I do karate two times a week (with the occasional tournament or belt test). About how many calories should I be eating every day if I want to keep my weight and body fat percentage where it is now?
body fat percentage for girls should be around 20%. you may have less, because of your high level of activity, but its not unhealthy unless you get below around 13%.
but at your age, its not so important to worry about calories as to worry about just eating a healthy balanced diet. you may want to get more carbohydrates than average because of all your activity.
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