LEAH'S RUNNING WEB SITE
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NUTRITION & HEALTH
BODY COMPOSITION
(BodPod screening)
2012 GOAL = 18% fat = "Ultra Lean" (15-18%)
October 2011 Body Composition = 20.6% fat= "Lean" (19-22%)
March 2008 Body Composition = 18.8% fat = "Lean" (19-22%)
Iron Levels
| Type |
Normal Range |
12/14/07 |
02/15/08 |
07/26/08 |
| Hemoglobin |
14-18 |
7.8 (low) |
12.9 (low) |
13.1 |
| Hematocrit |
40-52 |
28.5 (low) |
41.7 (normal) |
39.4 |
| MCV |
83-95 |
66.3 (low) |
87.6 (normal) |
97.3 |
| MCH |
28-32 |
18.1 (low) |
27.1 (low) |
32.4 (high) |
| MCHC |
32-36 |
27.4 (low) |
30.9 (low) |
33.3 |
| Ferritin |
10–150 |
n/a |
28.3 (normal) |
n/a |
| Serum Iron |
60-175 |
n/a |
148 (normal) |
106 |
Additional Labwork
| Type |
Normal Range |
02/15/08 |
07/26/08 |
| WBC Count |
4-10 |
6.3 |
11.2 (high) |
| RBC Count |
3.8-5 |
4.69 |
4.05 |
| Platelet Count |
130-400 |
309 |
296 |
Cholesterol Levels
| Type |
Normal Range |
February 2008 |
| Cholesterol |
<200 |
173 |
| Triglycerides |
42 |
50-320 |
| HDL |
74 |
30-65 |
| LDL |
92 |
<130 |
| LDL/HDL Ratio |
1.2 |
<2.8 |
| Cholesterol/HDL Ratio |
2.3 |
<4.4 |
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LINKS
On Track Nutrition & Fitness
Best Foods for Runners
MyPyramid.gov - Menu Planner
Meals Matter
FitDay
Runner's World Nutrition
Gatorade Sports Science Institute
Jeff Galloway Nutrition Tips
Nancy Clark, RD
RunnerGirl Nutrition
Body Mass Index Calculator
Physical Activities/ Calorie Calculator
Running Times
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40% carbohydrates, 30% protein, 30% fat
20% protein - 65- 97.5 grams - 20 - 25% of your total diet from fat (or less)
60 - 65% of your total calorie intake should be carbs ?
(Runners, especially those doing long distances, should consume .5 to .75 grams of protein per pound of body weight) |