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5-day menu planner

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Running for Health

Active adults should enjoy a variety of nourishing foods for energy management and performance nutrition. Rebecca Scritchfield, an ultra marathoner and dietitian specializing in sports nutrition and weight management, has developed a five-day meal plan to meet the needs of those exercising 3-5 days a week at a moderate to vigorous level. On average, the meal plan provides adequate energy and nutrients for recreational athletics, such as running, cycling, swimming, yoga, and strength training. Individuals exercising more than 5 days a week or training bouts lasting 90 minutes or longer may require additional fuel; fewer than 3 days a week may require less fuel. Always trust your hunger levels and adjust your snacks or meal portion sizes accordingly. Consult a Registered Dietitian specializing in sports nutrition for tailored advice.

Note: This menu plan is based on an 2000 calorie/day diet (50% Carbohydrate, 20% Protein, 30% Fat). The plan accounts for two snacks a day that can be used as pre-exercise fuel, recovery nutrition, or as a bridge between meals when hungry. If exercising fewer than three days a week, decrease to one snack per day. It is important for active adults to stay hydrated throughout the day. Drink two cups of water before exercise and water with meals and snacks throughout the day.