Meggan is a 15-year-old soccer player. She is very athletic, plays midfielder, a
ID: 51777 • Letter: M
Question
Meggan is a 15-year-old soccer player. She is very athletic, plays midfielder, and is noted for her speed and endurance. She has been trying to lose a few pounds to achieve a more comfortable playing weight, and therefore has decreased her carbohydrate intake from 65% of her total daily caloric intake to 40%. Lately, she has been feeling fatigued in the middle of her 2- to 3-hour practices and weekend games, which is affecting her performance. Meggan's coach has suggested that she bring a water bottle filled with a sport drink to their next practice. However, Meggan dislikes the taste of sports drinks and decides to find an alternative. She enjoys juices of any kind; therefore, the following Saturday she fills her water bottle with orange juice and drinks diligently throughout practice. Halfway through practice, instead of feeling tired, she is nauseous and has intestinal cramping.
1. What are the possible causes of Meggan's earlier-than-usual fatigue?
2. What dietary suggestions might you give to Meggan to get her back to peak sport performance?
Explanation / Answer
.Carbohydrates are an important source of energy for athletes. They readily provide energy at the outset of exercise rather than any other source of energy like fat which get stored in the body. carbohydrates provide energy even if the amount of oxygen in the body is not adequate. The body prefer to use carbohydrates as fuel during exercise. At low to moderate exercise levels, carbohydrates are primarily aerobically metabolized for energy. When exercised heavily, glycogen stored in muscles is utilized aerobically. As Meggan has reduced its carbohydrate intake from 65% to 40%, the body finds it difficult to manage because she is also exercising regularly. The body is now also utilizing carbohydrates in muscles cell which is anaerobically consumed and lead to the formation of lactic acid which causes cramps and fatigue. As she is also taking fruit juice, which contain a high conc. of fructose. Fructose is absorbed half as fast as glucose and has to be converted to glucose in the liver before it can be metabolized. When consumed in large amounts, fructose can cause gastrointestinal distress, cramping, or diarrhea.
2. Athletes should have a high-carbohydrate diet. They can store more glycogen because of their exercising capacity. Their diet should include:
a. complex carbohydrates: Carbohydrates elevates the blood glucose level. Food should be selected which is easy to digest and had low to moderate fiber level. Low GI carbohydrates may be best before exercise. athletes should consume carbohydrates at a rate of 1.0–1.5 grams per kilogram of body weight every 2 hours for 6 hours post exercise
b. carbohydrates-rich protein sources: food that contain both carbohydrates and protein, include dairy products, dairy alternative products, soy products, and legumes.
c. Fluids: Water, milk, and juice are the best choices in the 2 to 4 hours before exercise. Water provides fluid and is absorbed quickly. Milk and juices provide fluid, carbohydrates, and a variety of vitamins and minerals. Sports drinks will provide fluid and a small amount of carbohydrates before training or competition, generally without gastrointestinal distress.