Nutrition for men and women

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.

Carbohydrate Counts

Research shows that men and women burn a different mix of fuels when they run, which means the genders should probably prepare differently for endurance performance. For instance, women, thanks to estrogen, burn fat better than men.

During a moderately paced run, women derive more than 40 percent of the energy needed to power their run from fat, which means precious muscle glycogen (carbohydrate) is spared. Men, on the other hand, get only 30 percent of the energy needed for running from fat. This means that men burn through their glycogen stores faster than women. Such fuel-burning efficiency helps explain why some women out-perform men during ultra-distance marathons. (Essentially, their carbohydrate stores can hold out longer.)

On a related note, Tarnopolsky's research group has also determined that when it comes to carbo-loading to boost glycogen stores, women must do more than just shift their food choices toward the usual pasta-and-bagels diet. To carbo-load fully, women should take in at least 450 grams of carbohydrates daily, or about 4 grams per pound of body weight, in order to boost glycogen stores. Most of this should come from quality carbohydrate sources such as grains, beans, and fruits.

For women only: To prepare yourself nutritionally for long runs, you need to be certain to eat enough. Aim for at least nine or more servings of grains daily (half a cup of pasta or other grains or one slice of bread per serving), choosing mostly whole grains. Also aim for seven or more fruit and vegetable servings daily.

For men only: Since your glycogen stores empty quickly during moderate to long training runs and races, make sure you eat enough carbohydrates on a daily basis. Aim for 12-plus servings of grain, and nine-plus servings of fruits and vegetables daily. For men running high mileage, a carbohydrate supplement drink, such as Gatorade Energy Drink, may help keep you fueled.

Protein Demands

It's a well-established fact that runners need more protein than the average sedentary Joe. But how much more? And is there a difference between male and female runners?

Research shows that male endurance athletes appear to break down more protein as fuel during strenuous workouts than women. This means that male endurance athletes need slightly more protein than female athletes.

Studies show that male runners need at least 50 percent more than the RDA for protein, or about 0.6 grams per pound of body weight. This is equivalent to 90 to 110 grams of protein daily for the average man. Women runners need at least 25 percent above the RDA, or about 0.5 grams per pound of body weight, which is equivalent to 65 to 75 grams daily for the average woman. Protein needs rise even more as mileage increases.

For women only: Try to eat quality protein sources at every meal, aiming for two to three 3-ounce servings of lean meats, soy foods, eggs, fish, or poultry along with beans and grains. And take in two to three servings of dairy products daily. Also include protein sources as snacks, such as soy nuts or yogurt.

For men only: You can easily meet your greater protein needs by eating quality sources such as fish, poultry, soy foods, lean meats, and eggs. (In other words, you don't need protein powders.) Aim for three to four protein servings daily, and include protein foods as snacks and during postworkout meals.

See All Discussions