Hi Kassi,

Thanks for your interest in sports nutrition. Regarding training, recommend strength training at lower intensity with a greater number of reps to yield toning, not bulk. Specifically, select the weight so you can complete 13-20 reps, with muscular failure at the 20th rep. Generally it is recommended to gradually increase volume and decrease intensity as you modify your strength training routine. Regular strength training, at 2-3 times/week, is still recommended to prevent running injuries and osteoporosis later on in life. Regarding nutrition, recommend approximately 1.2 g/kg protein for endurance athletes. Generally most endurance athletes can reach this goal without additional protein supplementation or shakes. You can assess your protein intake at www.mypyramid.gov. The timing of protein is also important after a tough workout, so choose a combination pro/cho food after training, such as chocolate milk. CHO intake is critical for endurance athletes, with recommendations of 5-7 g/kg. The timing is important, with 40-60 g/hour needed during an endurance event.

Hope this helps! I recommend, Sports Nutrition for endurance athletes by Monique Ryan 2nd ed if you want more detailed info. There is a chapter on nutrition for distance running.

Kristine Jordan, PhD, RD