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.
The following two tabs change content below.
René
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.
Latest posts by René (see all)
- Up & Down (Hill workout) - July 13, 2020
- Alternations - June 25, 2020
- Educated Runner – podcast - April 24, 2020
- Mistaking the icing for the cake - October 24, 2019
- Are numbers evil? (should runners quantify their training?) - January 23, 2018
[…] days showcasing food choices that will propel you towards optimal performance.Aerobic workout daysMorning workout (male runner)Noon workout (male runner)Afternoon workout (male runner)Double workout (male runner)Morning workout […]