Sci. All the athletes were training for the Kenyan Cross Country Championship, which is 12km. Burke, L.M. Ivy, J.L., Lee, M.C., Brozinick, J.T., and Reed, M.J. (1988).  Muscle glycogen synthesis after exercise: Effect of time of carbohydrates ingestion.  J. Appl. Sci. The general training schedule for the AFCCR is six days a week and can also include double workouts on certain days.  The racing schedule starts in September and ends with the national championships in December (usually only the elite athletes will advance to this level of competition).  Athletes can race every week for an entire competitive season and on many occasions race twice in the same week (Murphy unpublished data 2008).  Because of the length and intensity of the schedule for the AFCCR, nutrition is critical.  The nutritional requirement of the AFCCR is influenced by the demands of her training schedule, competition and her age.  Only one study (Eisenmann & Wickel 2007) has estimated the energy expenditure of the AFCCR.  Table 2 gives descriptive statistics for estimated energy expenditure from this study. Instead, opt for healthy fats, such as fish, olive oil, avocados and nuts. To deal with low body weight/fat in the AFCCR, we need to conduct matters on a one-on-one basis by setting specific goals for each individual athlete.  We should track energy availability over a period of time to determine whether energy intake is sufficient to sustain good health in light of energy expenditure.  Energy availability = total energy – energy cost of training/competition (ideally this should be > 30 kcal/kg FFM/day). Rev., Jan.28(1):27-32, Shirreffs, S.M., Taylor, A.J., Leiper, J.B., & Maughan, R.J. (1996).  Post-exercise rehydration in man: Effects of volume consumed and drink sodium content.  Med. Sci. Eur. 8 years ago. How much to eat, what type of food and when to eat are questions we need to address.  Keeping in mind the short duration of a cross country race (<30 minutes), carbo-loading is not required.  However, it is important that each athlete has adequate fuel stored in the muscles (muscle glycogen) and adequate hydration to optimise her performance. Surprisingly, many of today’s dietary recommendations remain similar to those used in the pre-1960s era.  The first published dietary guidelines were written in 1894 by W.O. Breakfast might be whole-grain cereal with milk and fruit or whole-grain toast with eggs and fruit. The concurrent occurrence of non-cardiogenic pulmonary oedema and encephalopathy due to hyponatraemia is unusual. They are muscular but the leanest of any endurance sport. Coaches need to be better informed in working with athletes who are at risk for energy imbalance problems. Because runners burn between 100 calories and 150 calories per mile run, shoot for a diet that is about 60 percent carbohydrates. Fats are important for energy in the right amounts. How many calories should a female cross-country runner eat? The Rawlins senior is already the most-decorated runner in Wyoming state history. 1:S7-10. (1989).  Causes of iron deficiency in adolescent athletes.  J. 8 years ago. Unique Eat: Every day after practice, runners drink whey-protein infused tart cherry juice. By the 2019 cross country season, she had won five Gatorade Player of the Year awards and was the 2018 Track and Field News High School Girls Athlete Of The Year. According to the U.S. Department of Agriculture, teenagers should consume a diet consisting of 45 to 65 percent of their daily calories from carbohydrates. The official Women's Cross Country page for the Flagler College Saints My coaching experience over the past seventeen years confirms that many young athletes have inadequate intakes of various nutrients.  This statement is supported by the high incidence of eating disorders, weight control techniques, menstrual dysfunction, injuries and poor performance of young female athletes.  Sadly, however, many of the assessment tools used today are not efficiently accurate to measure the true prevalence of nutritional deficiencies in the young athletes. At lunch, try a chicken salad sandwich with spinach, whole-grain bread and 2 cups of fruit. Sports Med., Mar, 30(1):41-7. (1992).  Amenorrheic and eumenorrheic adolescent runners:  Dietary intake and exercise training status.  J. 9(2):18-22, Shirreffs, S.M., & Maughan, R.J. (2000).  Rehydration and recovery of fluid balance after exercise.  Exerc. She is 22 yrs old, 5'6" tall, weighs 126 lbs, and needs to consume 2,800 kcal/day to meet her daily energy needs. Track and cross-country runners burn an extraordinary number of calories during practice and competitions. 7:30 AM Shamrock Portland 15K Race– 54:44 (1st female) North Cobb Cross Country recommends a daily calorie intake that is 55 to 60 percent carbohydrates, 20 to 25 percent protein and 20 percent fats. Diet and nutrition is important for everyone but it is especially important for runners. 6:45 – Warm up 2.25 miles; drills/strides 4 oz Gatorade. Atwater, W.O. J. Clin. The Cross-Country Skier’s Body: Elite cross-country skiers tend to be average height or slightly tall. Her winning time … Gleeson, M., Nieman, D.C., & Pedersen, B.K., (2004).  Exercise, nutrition and immune function.  J. However, some fat is vital for energy on the track. RESULTS: A total of 353 female collegiate cross-country runners completed the survey. L.M. Rauh, M.J., Margherita, A.J., Rice, S.G., Koepsell, T.D., & Rivara, F.P. North Cobb Cross Country recommends a daily calorie intake that is 55 to 60 percent carbohydrates, 20 to 25 percent protein and 20 percent fats. Phys. Daily Food Group Servings. How many calories should I eat a day to maintain my weight and gain muscle? To ensure that you're getting enough, include lean meats in your diet. Reading nutrition labels makes it easy to plan and prepare meals that contain the right mix of nutrients to fuel your running schedule. Utilizing a sports drink before, during and after training/competition may enhance the performance of the AFCCR.  Sports drinks may help keep the athlete hydrated and also provide her with the extra calories and electrolytes to sustain and/or recover from her workout or race.  Currently, the use and recommendation of ergogenic aids to athletes is controversial.  While some health care professionals discourage their use, others suggest they be used with caution.  Athletes should carefully examine the product for safety, efficacy, potency, and legality (ACSM et al 2000). Supplements should only be used when the athlete has been clinically diagnosed as deficient in a particular vitamin and/or mineral.  A common mistake made by athletes is to self diagnose which may lead to over-loading on a certain vitamin/mineral with potentially serious repercussions. Not surprisingly, a majority of the calories in the Kenyan diet … There are a number of techniques used to estimate the energy balance of any given individual.  The most accurate methods are nitrogen balance and doubly labeled water.  Assessing energy intake can also be done by using dietary recalls/records and comparing these to the energy expenditure of the athlete through activity diaries or questionnaires (a technique commonly used in the field).  However, while self-reported data are easy to obtain and analyse, they have a high possibility of error, which may limit the accuracy of the results.  Energy balance for the AFCCR can also be assured by measuring her body weight.  A stable body weight over time indicates that she is in a state of energy balance.  If energy intake is greater than energy expenditure, the AFCCR is in a state of positive energy balance, which will result in weight gain.  If energy intake is less than energy expenditure, the AFCCR is in a state of negative energy balance, which will result in weight loss.  To enhance the growth and development of the AFCCR, a neutral or positive energy balance is the desirable state.Â, Common Nutritional Problems that Arise in the AFCCR. Burke. A female runner’s daily meal plan should include three meals and at least two snacks. Sports Nutrition Tips for Cross-Country Runners. Sports Exerc., 19(6) 546-56. Eisenmann, J.C., and Wickel, E.E. Malina, R.M. 39: 377-390. 1987).  Age, race, climate, and cultural background also influence the nutrition and dietary practices of young female athletes.Â. J. Clin. Adolescent endurance athletes may be at risk of iron depletion (Nickerson et al 1989).  The three main causes of iron deficiency in endurance athletes are a high iron turnover (based on the physiological demands of cross country), nutrition (maintaining an energy balance with adequate intakes of vitamins and minerals), and high carbohydrate diets (may be high in compounds that inhibit iron absorption).  For female runners, sweat iron loss coupled with a low dietary iron intake may result in a negative iron balance.  Burke and Deakin (2006) stated that a mild depletion in tissue iron status may reduce endurance performance capacity and aerobic efficiency.  Plowman & McSwegin (1981) stated that female cross-country runners have a high incidence of iron deficiency that is associated with initially decreased iron stores.  Iron deficiency is defined as a serum ferritin level <12 ng/ml and a transferrin saturation of <16% occurring simultaneously (Nickerson et al (1989).  However, Malczewska et al (2000) stated that higher intakes of iron and of nutrients affecting iron metabolism were capable of compensating for possible exercise-induced iron losses.Â. & Overbaugh K.A. Am. Average male: 5′ 10″, 165 lbs, and 5% body fat | Average female: 5′ 7″, 141 lbs, and 11% body fat McDowall Jill Anne (2007).  Supplement use by young athletes.  Journal of Sports Science and Medicine, 6, 337-342. (2001).  Guidelines for daily carbohydrate intake: Do athletes achieve them?  Sports Medicine, 31(4):267-299. Energy Expenditure of Adolescent Females using the Doubly Labeled Water Method, Data from Black et al. What to Eat for Energy Before a Football Game, North Cobb Cross Country: Nutrition for Cross Country Runners. Am. 9/25/2015 0 Comments ... Eat a generally healthy diet with lean proteins, lots of fruits and vegetables, whole grains and low-fat dairy. Too much fat plays a role in weight gain, which may affect your running schedule and performance. Carbohydrates, are the body's primary source of energy. 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