In this episode, we explore how a dedicated endurance athlete builds a nutrition plan from scratch. We cover calculating calorie and macro requirements, fasting, hydration, and fueling strategies to optimize performance and recovery. In this episode, Shara Perry, RDN and endurance athlete Brance Baca-White discuss optimal nutrition, hydration, and training strategies, emphasizing personalized approaches and scientific insights to improve performance and health. Use these calculations as starting points, then adjust based on body-weight trends, performance, hunger, recovery, sleep, and training quality. 1. Estimate BMR Mifflin-St Jeor Men: BMR = (10 × kg) + (6.25 × cm) − (5 × age) + 5 Women: BMR = (10 × kg) + (6.25 × cm) − (5 × age) − 161 Conversions: lb ÷ 2.205 = kg inches × 2.54 = cm 2. Estimate TDEE TDEE = BMR × Activity Factor 1.2 = Sedentary 1.375 = Lightly active 1.55 = Moderately active 1.725 = Very active 1.9 = Extremely active For high-volume endurance athletes, approximately 1.725–1.9 may be an appropriate starting range. 3. Set Protein ~1 g protein per lb of desired body weight Example: 185 lb goal = 185 g protein/day Protein = 4 calories/g 4. Set Fat ~0.25–0.4 g fat per lb body weight Fat = 9 calories/g Example: 196 lb = approximately 49–78 g/day 5. Calculate Carbohydrates Carb calories = Total calories − protein calories − fat calories Carb grams = Carb calories ÷ 4 Example at 3,400 calories: 185 g protein = 740 calories 55 g fat = 495 calories Remaining = 2,165 calories Carbohydrate = ~541 g/day 6. Pre-Workout Fuel For easy/short sessions, some athletes may tolerate minimal fueling. For long or hard sessions, prioritize carbohydrate. A simple starting point: 20–40 g carbohydrate before an early workout Choose foods that are high-carb, relatively low-fat, relatively low-fiber, and easy to digest. 7. During the Run For sessions lasting more than ~1 hour: 30–60 g carbohydrate/hour For longer marathon-specific sessions: 60–90 g/hour may be appropriate for highly trained athletes who have practiced and can tolerate it. 8. Post-Workout 25–40 g protein + substantial carbohydrate Prioritize recovery nutrition after long or demanding sessions, particularly when another hard workout is coming soon. 9. Baseline Hydration A practical starting estimate for baseline daily fluid intake is: Body weight (lb) × 0.5–0.67 = ounces of fluid/day This is your baseline before accounting for significant exercise losses. 10. Calculate Sweat Rate Record: Pre-exercise body weightPost-exercise body weightFluid consumedUrine producedExercise duration Fluid loss = weight loss + fluid consumed − urine produced Sweat rate = fluid loss ÷ exercise duration Repeat under different training and environmental conditions for a better estimate. 11. Post-Exercise Fluid Replacement For more rapid recovery: ~16–24 oz fluid per pound of body weight lost This is particularly useful when another significant workout is coming soon. 12. Sodium There isn't a well-established evidence-based body-weight formula for baseline sodium needs in healthy adults. The National Academies specifically set an adult sodium Adequate Intake at 1,500 mg/day, but they also note that this does not adequately address people with large sweat losses, such as competitive athletes. They could not establish a higher universal requirement for high-intensity athletes. During endurance training: ~300–600+ mg sodium/hour Individual sodium needs vary. Sweat sodium testing can provide a more personalized target. The Takeaway These calculations are starting points, not magic numbers. Calculate, implement, monitor your response, and adjust based on body weight, performance, hunger, recovery, sleep, and training quality. Send us Fan Mail Support the show Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry
