I started running about four months ago after realizing that I was getting fluffy. I've lost 43 pounds but I'm wondering where a new runner should turn when looking for nutrition and supplement information. I keep getting conflicting answers through my research about what to eat and how much. Healthy versus skinny. Can you be ripped and still eat a normal diet or do you have to follow a crazy (and harmful) low- or no-carb diet? Do you need supplemental protein or can you get enough through regular food?--Josh

Josh,
First off, congrats! What an accomplishment. You have obviously made changes to your diet--running alone wouldn't produce that kind of weight loss--but you do need to achieve energy balance to run, as well as to be healthy and manage your weight.
Here is what I would suggest:
1) Since you run at least three days every week, you would need to eat 2,655 calories per day to maintain your weight (177 pounds). To lose weight, I would subtract 500 calories per day from that total. To help you track your calories, there are some great programs out there: www.fitday.com, www.loseit.com (also an app), and www.mypyramid.gov.
I reccomend dividing your calories like this: 50 percent should be carbohydrates, 25 percent protein, and 25 percent fat. But be selective with the kinds of carbs you eat--choose high-fiber bread, cereal, and pasta.
For protein, try low-fat dairy, eggs, lean meat, soy foods, poultry, fish, and beans.
As for fruits and vegetables: just eat lots of them!
I do think you can achieve your goals with food, but if you want to use supplemental protein, consider a whey protein isolate such as Bipro, Designer whey, or GNC whey protein isolate to provide a significant amount of protein at a low calorie level.
I would also suggest trying to divide your food into three evenly sized meals and at least one daily snack. The snack should include a fruit and/or vegetable and a protein of some kind.
Keep up the good work,
Leslie
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