Table 3 Estimated daily macronutrient requirements for ultra-marathon runners, based on sex, typical extremes of body mass/fat, and session duration/pace
FEMALE | MALE | |||||||
|---|---|---|---|---|---|---|---|---|
50 kg | 70 kg | 65 kg | 85 kg | |||||
(15% BF) | (24% BF) | (10% BF) | (20% BF) | |||||
1 h | 3 h | 1 h | 3 h | 1 h | 3 h | 1 h | 3 h | |
Carbohydrate (g·d− 1) | 301 | 409 | 366 | 518 | 383 | 524 | 444 | 628 |
Carbohydrate (g·kg− 1·d− 1) | 6.0 | 8.2 | 5.2 | 7.4 | 5.9 | 8.1 | 5.2 | 7.4 |
Protein (g·d− 1) | 75 | 102 | 92 | 130 | 96 | 131 | 111 | 157 |
Protein (g·kg− 1·d− 1) | 1.5 | 2.0 | 1.3 | 1.9 | 1.5 | 2.0 | 1.3 | 1.8 |
Fat (g·d− 1) | 56 | 76 | 68 | 96 | 71 | 97 | 82 | 116 |
Fat (g·kg− 1·d− 1) | 1.1 | 1.5 | 1.1 | 1.4 | 1.1 | 1.5 | 1.0 | 1.4 |
Energy Intake (Kcal·d−1) | 2004 | 2726 | 2443 | 3455 | 2553 | 3492 | 2959 | 4187 |
Energy Intake (Kcal·kg−1·d−1) | 40.1 | 54.5 | 34.9 | 49.4 | 39.3 | 53.7 | 34.8 | 49.3 |