I don't think there is a set number for the amount of protein and carbs.

Experts seem to differ a lot about what percentage of each we should get, but it seems to me the (wide) range that is acceptable, is something like:
carbs: 55 -65% of your daily intake
protein: 20 - 35% of your daily intake.
The remainder is of course made up by fat.

If you decide on a 60: 25 ratio carbs to protein, that will mean that 960cal out of your total of 1600 will come from carbs, in other words 240g.

Your protein calories will be 400 cal, which is 100g protein.

That leaves 240 fat calories (27g fat approximately).

You could experiment with something like this as a start, and then change the ratios (more protein and fat, less carbs for example), to see where you feel best and most energetic.

Best carb sources are vegetables, beans and legumes, nuts (high in calories though), fruit and low-fat or skim dairy. Also complex carbs (like brown rice, wholemeal bread, potatoes, corn, barley, lentils, quinoa, etc.) in small portions.

Hi and thanks for much for your posting Claire. First, watch out with over training. Instead of just running, cross train and try to do some other things outdoors and at the gym. The new science is that you don't need to run every day to be a great runner. 3-4 x week usually does it. Weight lifting is important for runners and everyone in general. You can do gym-free strength training at home or do circuits and/or free weights at the gym.

Regarding your nutrition, based upon your gender, height, and weight. Generally, a woman requires about 0.8 gr/kg. 110lbs/2.2=50 kg x .8 = 40 gr. However, you're at a much higher level of physical activity with more muscle breakdown. Therefore, I would err on the side of closer to 1, so 50 x 1 = 50 gr protein/day.

Your carb is the main source of fuel for running. Great sources for runners include whole grains (multigrain cereal, bread, brown rice, whole wheat or spinach pasta, fruits and veggies. Clearly avoid refined and processed carbs. If you want to maintain weight and fuel for performance, you'd be eating about 100-200 gr/day for your size.

Hey, don't forget healthy fats! Avocado, peanut and almond butter, olive oil and nuts are good sources.

Good luck!

Dr. Peeke

Dr Peeke, I am a little puzzled about your advice to the poster.

You advise her to eat 50g protein, and 100 - 200g carbs.If she eats 50g protein and 150g carbs, that will give her calories of 200 600 = 800 calories.

She says she eats 1600 calories. That means the remaining calories (800) must come from fat. Isn't 50% of your nutrition intake far too high for fats, and isn't 88g of fat too much for a petite woman like her?

Additionally there is an additional formula, that takes under consideration the persons weight. You simply divide your body weight (measured in lbs) by 2 and afterwards take 10 out of that number. We could state that this kind of formula is more effective, yet it doesn't consider the life style. Physically dynamic individuals need far more proteins, such as, weight lifters. This is due to muscular tissues usually get damaged when you exercise. Proteins are after that required to heal the muscle tissues.

The muscle stimulation performs a major job in the total amount of proteins we require daily. Fundamentally, the number could vary from 0.4 to 1.8 grams a kilo of one's body weight. Therefore, if any person weights 100 kilos the requirements for proteins will probably be from 40 to 180 gr based upon the way of life. A post about how much protein you need after a workout . Since you may assume, 40 gr meant for less active style, and 180 gr for individuals who are incredibly physically active. Each of the levels between those two numbers are usually for individuals that are in the standard life style. Consequently it is definitely the best to keep these particular amounts anywhere between 50 up to 80 g of proteins per day. On the other hand, it won't be undesirable to have a quick discussion with your doctor about this issue.