I need help with this case of two part question: Case information: Female marath
ID: 100141 • Letter: I
Question
I need help with this case of two part question:
Case information:
Female marathon runner, height of 5'5", weight is 137 pounds (62 kg). She is training for her third marathon and looking to beat her PR pf 3:30 (needing and average 8 min. per mile pace).
Training: Runs 60-70 miles per week. RUns: Tue-Sun. Sunday is her long run day (15-20 mi) and Monday is her rest day. Her weight following long training run is 134 pounds.
Diet: Conusmes 19000 kcals/d, 1.6 g/kg/d protien, 235 g CHO with meals. One hour before her long run she consumes 2 cups of Gatorade thrist quencher and then consumes another 2 cups during her long run. After completion she does 20 min. of core worl then strethces for 15-20 minutes, during which she drinks 2 cups of water. She starts making her recovery meal at about 60 minutes after completing her long run.
Challenge: Her most recent Sunday run was 18 miles. Her times for this run was much slower (8.5 miles per minute) total tie was 2 hrs. and 33min. In addition though she takes MOnday off, over the last three weeks her training runs during the first part of the week have been feeling harder, resulting in the need to take and additional day off.
Use this info to answer the two part question:
part 1: Which of the following options woul dbe the best recommendation for her during-exercise (long training run) fueling hydration needs?
a: add additional 15-45g CHO/hr, and add 3 additional cups of fluid
b: increase during exercise carbohydrate intake to 180 g and add 2 Liters of fluid
c: during exercise consumer 4:1 ratio of carbohydrate to protein (ex: 120g CHO and 30 g PRO) add 2Liters of water
d: INcrease pre-rexercise fueling by 120 g CHO, then she will not need to add more during her exercise fuel. INcrease current fluid intake by 2 Liters
Part 2:
Which of the following options best reflects her current dietary fat intake?
a: current fat intake is adequate and meets her kcal needs
b: current fat intake is approximately 24g lower than suggested minimum
c: current fat intake is spproximatley 86g lower than suggested minimum
d: current fat intake is only 7-10 g lower than what is needed. Therefore she is probably within range if you take into consideration the average error associated with self- reported food intakes.
Explanation / Answer
1.b.Carbohydrate is stored as glycogen in the muscles and liver. You can store about 400g of glycogen in your muscles, and about 100g in your liver (though, as we shall see, these can be increased with training). This means you can store about 2000 kcal as glycogen – enough energy to run or walk about 20 miles.
2.d current fat intake is only 7-10 g lower than what is needed. Therefore she is probably within range if you take into consideration the average error associated with self- reported food intakes.