Summer 2019 is here! After a bitter cold winter and soggy spring in Upstate New York I skipped town and am kicking off summer in Europe. Italy to be exact. I’ve been here for over a week now and while I’ve allowed myself to take some liberties with my nutrition and exercise because, well #YOLO, I’ve been able to maintain a proper balance of quality training for Ironman Mont Tremblant and eating well enough without meticulously counting calories because, let’s be honest, that’s a major drag!
To determine daily caloric expenditure, I used the hour-by-hour BMR calculations. Here are the calculations used:
162 lbs, converted to kilograms, 162 divided by 2.2, 73.5 kg. When multiplied by the lean factor of 1 for 10% body fat, and then multiplied by 24 for total BMR, we arrived at 1,766 calories at rest per day. Break that down by 24 hours, dividing 1,766 by 24 for each hour in the day, I expend 73.5 calories per hour at rest.
Different types of fat will affect energy and performance depending on nutrient timing and quality of the fat. Fats are the most calorically dense macronutrient and if over consumed can negatively affect body composition.
Dietary fats should generally come in the lower end of your macronutrient breakdown, especially if you’re properly focusing on carbohydrates and protein. This will leave an athlete with fats making up roughly 20% of their daily caloric intake, generally.
Food can mean different things to different people. For a marathon runner it means fuel, recovery, and a little bit of freedom. SENS Fitness Endurance Team member Todd Stevens is training for the New Jersey Marathon in April. It’ll be his first marathon. He’s given himself the goal of finishing in under four hours. Todd is set to begin his ninth week of training for the 26.2 mile run. We’re looking at a few days of nutrition to see if there are areas to improve.