How many calories should a high school cross country runner be eating?

Question

I am a girl. Races are 3 miles, and training is a minimum of 4 miles a day, six days a week (unless we have a meet that week. We usually have either a day off or an easy day once a week).

I'm 5'8, 120 pounds. 15 years old.

Any ideas please?

Also, are there any nutrients that I should be getting an extra helping of? Iron or potassium or something...?

Thanks!

Answer 1

eat 2000 calories a day

Answer 2

you should be eating more like 3,000 calories a day, just make sure that their from healthy food. carbs should make up most of your diet(whole grain pasta, bread..) and you should have lots of protien rich foods like fish and chicken. also, dont forget your fruits and veggies. drink 8 glasses of water each day.

Answer 3

Assuming it takes you around 28 minutes to run four miles (that's a 7 min/mile pace)

Running: 8.6 mph (7 min/mile) 356.3  cals burned in 28 minutes for a 120 lb person.

Since you run that 6 days a week.. .2137.8 cals per week...

I used http://www.bcm.edu/cnrc/caloriesneed.htm and inputted your stats... Saying that you were active about an hour a day...and then again saying less than an hour a day... I added them and divided by two... because since you probably exercise more than just cross country...

2357 calories per day to maintain your 18.2 bmi