There is some good advice here in this thread about estimating calories burned.
If you use this to work out how many calories you burn in a typical week, and then update your Spark Exercise Goals with this figure, then Spark will recommend an intake consistent with your needs.
About the only thing to watch is that high levels of exercise will drive the body's need for protein higher, so you may want to esnure your protein intake is towards the top iof the recommended range.
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Fitness Minutes: (84,708)
3,412 3/22/13 3:07 P
I would calculate it for the running by a percentage and the stretching or lifting as the other for a total of 60 min.
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2) You don't need supplements or vitamins as a general rule. A balanced diet with enough calories to support your activity is all you need. You'll need protein, complex carbs, and plenty of healthy fats and other nutrients, but you need that through your diet. A multivitamin can help if you have trouble meeting these goals, but you don't need anything else.
You do need to stay hydrated, and track your calories burned and update your fitness goals. You burn a lot of calories, and eating enough before to support it, and after to recover, is important. :)
Here's a fantastic article series that should help you on high performance nutrition:
I was wondering if someone could help me out. I recently joined a woman's tackle football league. Right now we practice for 1.5 hours twice a week. This means for approximately 1 hour I am being super active (running laps, warm-up drills, play rehearsal, and then 4th Quarter drills which I can only describe as 10 minutes of ultimate hell).
So I have 2 questions: 1. How can I calculate the calories burned during these activities (most are not found in the fitness tracker) 2. Does anyone know of a good nutritional regimen for people playing sports (foods, supplements, vitamins, etc)
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