How's this for a runner's diet?

This thread is enough to give a 17 year old a complex.

White rice, yogurt, cereal, PB&J is all garbage. Your diet is awful. Cereal is not healthy, it’s processed junk. You’d be better off with something like steel cut oats. Replace the white rice with brown rice and veggies. Pasta is pretty bad too, white is worse than whole wheat but both are bad.

Try to eat less processed junk and eat more real, whole food and complex carbs like brown rice, quinoa, sweet potatoes, veggies, beans, nuts, and oats.

Your diet isn't terrible, probably better than most at your age.

I would try to eat more of a variety of foods. More fruits and vegetables. Maybe try some low fat and low sugar greek yogurt in place of the yogurt you eat. You can try throwing some chia seeds, flax seeds or some other nuts and dried fruits.

Like many of the posters here said, don't worry too much about it. Train well and eat enough!

He's a growing athlete. He needs the food. So keep your mouth shut and 'wisdom' to yourself.

You start running at 4:45 and finish your morning workout at 7:00. That's approximately 2 hours of working out (running? weights? drills?) every day? Even if it's only 5 days a week, that's still a lot. Plus, you're walking for an hour every afternoon.

Assuming a 10:00 mile (at the SLOWEST), you're hitting about 60 miles a week. Is that right? That's ~6000 calories burned just from your morning running.

2400-2700 calories per day isn't enough. I eat more than that at 34 years old running 30 miles per week and lifting weights 3 times a week. I'm certainly not working out for 2 hours a day. 1 hour on average with a 2 hour run on Saturday.

Take your body weight in pounds and eat .66-1.0 x that many grams of protein, 1.5 - 2 x that many grams of carbs, and .25-.4 x that many grams of fat. Example...

if you weigh 150 lbs then you should be eating

100- 150 grams of protein

225- 300 grams of carbs.

35-60 grams of fats.

per day

Thats a large range but you should fall somewhere in there, play with it and see how you feel. Dont worry about calories, just hit those macro nutrients. also drink .5-.7 oz of water for every pound of bodyweight. so if you weigh 150 lbs drink around 75-105 oz of water per day.

you should pay me for this wrote:

Take your body weight in pounds and eat .66-1.0 x that many grams of protein, 1.5 - 2 x that many grams of carbs, and .25-.4 x that many grams of fat. Example...

if you weigh 150 lbs then you should be eating

100- 150 grams of protein

225- 300 grams of carbs.

35-60 grams of fats.

per day...

All fine and good but how many grams of gram crackers?

seattle prattle wrote:

you should pay me for this wrote:

Take your body weight in pounds and eat .66-1.0 x that many grams of protein, 1.5 - 2 x that many grams of carbs, and .25-.4 x that many grams of fat. Example...

if you weigh 150 lbs then you should be eating

100- 150 grams of protein

225- 300 grams of carbs.

35-60 grams of fats.

per day...

All fine and good but how many grams of gram crackers?

25 gram crackers would put you at 300 grams of carbs and 40 grams of fat for the day. To hit your daily goal you would then have to consume 150 grams of protein without consuming more than another 20 grams of fat. should be doable with someting lean like chicken, probably around (3) 4.5 oz servings would get you there.