From the None issue of Runner's World
Sure, it's hard to believe that one tiny chromosome can make that much difference. But it does. Whether you have that matching pair of X chromosomes (ladies) or the XY combination (gentlemen) affects every aspect of your life, from the way you think to how long you live.
So it isn't surprising that men and women have different nutritional needs as well. And when you add running to the mix, our nutritional requirements become even more distinct.
Thanks to recent research conducted by exercise physiologist Mark Tarnopolsky, Ph.D., of the McMaster University Medical Center in Ontario, we're gaining a better understanding of how male and female athletes should best fill their dinner plates.
Calorie Requirements
No big news flash here: Men eat more than women. And for good reason--men need, on average, 6 to 10 percent more calories per pound of body weight than women to keep their muscles and organs operating properly. During exercise, men also burn more calories than women. This is partly because men are typically larger than women. But also, pound for pound, men burn more calories during exercise because they generally have more muscle and less fat than women. This translates into greater calorie-burn.
For example, a 30-mile-per-week male runner needs about 20 to 22 calories per pound of body weight, or 3,200 calories per day for a 160-pound man. A woman running the same mileage needs only 18 to 20 calories per pound, or 2,400 calories a day for a 130-pound woman. Of course, your numbers may vary depending on such factors as mileage and genetics.
For women only: Since women must meet their vitamin, mineral, protein, carbohydrate, and fiber needs with fewer calories per day, they have less leeway for eating nutritionally "empty" foods such as soda or candy. Women need to eat a base of at least 1,500 to 1,800 calories a day from fruits, vegetables, grains, and quality protein sources such as soy foods, fish, beans, low-fat dairy products, and lean meats. Depending on how much you run, you may be able to include about 200 calories a day of extra foods such as cookies, ice cream, or chips.
For men only: Consuming enough calories may be a problem for some male runners. When you don't eat enough, you may lose weight unintentionally, or end up running on empty. To make sure you meet your calorie needs, don't skip meals, eat an evening snack on those days you fall behind in calories, and always follow your runs with a recovery meal that includes a hefty dose of carbohydrates along with protein. For example, a hearty tuna sandwich, fruit, some fig bars, and milk make up a great postrun meal.
