News Forums Nutrition Ask Nutritionist Exercise and adding calories

3 replies, 2 voices Last updated by Jessica Romeo 7 years, 11 months ago
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  • #8654

    Lori Dyckson
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    @MorningLori
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    I think I read somewhere that you can go from 1000-1200 calories a day to 1500 if you have exercised during the day. I would like to know which foods do I add to increase my calories for the day. Also, where do I add them in – an extra snack or extra calories at mealtime? Thanks.

    #8701

    Jessica Romeo
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    @jessicaromeo
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    Yes adding calories for days that you are active is essential. So for a 60 minute workout add an additional 250 calories and for a 90 minute workout add an additional 500 calories. The way to add them in is to first eat a piece of fruit (like an apple) 30 minutes prior to your workout and then drink a protein shake after your workout (approximately 100-200 calories). Also add in an additional fat serving at any time of the day in order to get adequate recovery after the 90 minute workout day.

    For Example:

    60 minute workout:
    1 large Apple prior to workout =80
    Protein shake after= 150
    total added: 230 calories 🙂

    90 minute workout:
    1 large Apple prior to workout =80
    Protein shake after= 250
    1 extra fat source added at any time of the day for example 25 almonds= 150
    Total added: 480 calories 🙂

    Let me know if this helps!

    #8712

    Lori Dyckson
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    @MorningLori
    Karma Coins: 2 360

    Perfect!!

    #8785

    Jessica Romeo
    Participant
    @jessicaromeo
    Karma Coins: 17 256

    Great so glad that it works for you! Let me know if you have further questions

    Have a great day!

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