Calories Needed For Running
By Weight & Number Of Hours Running
| 2 Hours | 3 Hours | 4 Hours | 5 Hours | 6 Hours | 7 Hours | |
| Your Weight | ||||||
| 110 | 300 | 400 | 500 | 600 | 700 | 800 |
| 132 | 400 | 500 | 600 | 700 | 800 | 900 |
| 154 | 500 | 600 | 700 | 800 | 900 | 1000 |
| 176 | 600 | 700 | 800 | 900 | 1000 | 1100 |
| 198 | 700 | 800 | 900 | 1000 | 1100 | 1200 |
| 220 | 800 | 900 | 1000 | 1100 | 1200 | 1300 |
According to my run coach's chart above, I need 600 calories for a 3 hour run. Like most, my first thought was to eat pizza or pasta in an effort to carb load, but I knew that I'd lose all my points for the day in just one sitting. Instead, I will be getting my carbs from several different sources, not just starches:
1. Starches: bread, pasta, rice, cereal, bagel, oatmeal, pancake, English muffin, tortilla, couscous, low-fat muffin, gnocchi, polenta and quinoa
2. Starchy vegetables: potatoes, peas, pumpkin, squash, beans and lentils
3. Fruit: bananas, apples, peaches, pears, pineapple, oranges, cherries, mango, kiwi, any form of dried fruit, canned fruit
4. Dairy: flavored low-fat milk, low-fat yogurt
5. Snacks: pretzels, animal crackers, Fig Newtons, low-fat granola bar, low-fat crackers, baked chips, and graham crackers
6. Beverages: flavored low-fat milk, juice, sports drink, Boost or Ensure, low-fat smoothie
7. Sports Bars/Energy Bars: PowerBar Performance Bar, Clif Bar, Honey Stinger Bar
8. Extras: honey, fruit preserves or jam and maple syrup
Another trick to carb load is to drink carbohydrate powder. It's found in most health food and vitamin stores. A serving can have 100-200 calories which make for quick and easy carb consumption.
According to LIVESTRONG, carbohydrates are required for optimal workout recovery. But because liquids are absorbed more efficiently than whole food, carbohydrate powder can be highly effective.
Beware because while carbohydrate powder supplies your body with energy, it may cause your body to burn less stored energy. According to research published in the May 2010 issue of "Medicine and Science in Sports and Exercise," consuming protein powder prior to exercise promoted increased calorie-burning in the 24 hours after the workout, while consuming carbohydrate powder did not.
I'm not too concerned with the above since I will only be using carb powder during long runs and before half marathon races. But I may mix the two since I need all of the calorie-burning tricks I can get!