Morning workout (male runner)

Morning workout (male runner)

This article shows a sample day’s food choices for an athlete doing an aerobic workout. This is our athlete:

  • A 70-kg male runner with an average body fat percentage of 10% (meaning he has 90% lean body mass).
  • The runner has a Basal Metabolic Rate (BMR) of 1730cal.
  • He did a 90-minute aerobic workout at steady intensity (07:30min/miles or 4:40min/km) which adds another 1420cal.
  • Total of 3150cal needed for the day.

Food choices: sample day table

The following two tabs change content below.


Director and coach at Borg Coaching Services
Rene Borg is the head coach of Glendalough AC and a passionate runner competing over all distances and terrains.