Nutrition needs for active women

Question
Hi there, I am a 23 year old female, 5'6", and weigh 167lbs.  I am trying to lose 30lbs(in 4-5months) as well as training for a half marathon(in 10months).  I have been eating 1200-1400 calories per day and have successfully been losing 1-2lbs per week for the past month.  I have recently started exercising more, and am concerned about my calorie intake.  In the past week I have been runnning/jogging for 45mins-85mins(5-15kms) 5-6 days a week as well as strength training at least 3 days(full body for about 40mins).  I am concerend about my recent activity level that I am not getting enough calories, and have purchase some protien powder(I dont eat much protien), and plan to have that on my running days(about 150cals worth).  I want to make sure I am still losing weight without going into starvation mode.  How much more should I bring my calorie levels up to, so I continue to lose weight at a healthy level?

Answer
Brandy-

Caloric Intake is VERY independent. I mean in my self for example Ive had to eat as much as 10,000 a day to maintain 235-240 and 3000-3500 to maintain 270. You have to find your own level for your activity

You sound like your losing at a Nice acceptable rate 1-2lbs a week. I would try and keep it in that range and DONT go crazy if you dont lose a bit one week you could be losing fat and gaining muscle.

I would concern your self mainly with getting that protein up now so you have a positive nitrogen balance. Amino acids rich in  the blood so in your hypocaloric state your body is not needing to get aminos by catabolising muscle tissue.

Take that step first and see what things do. Its might have you start to lose more weight as protein is actually very energy expensive to digest. If you do up your intake 200 or so

Your doing great

hope that helps
Phil
www.staleytraining.com

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