35 year old female marathon runner that is in the strength training phase of tra

Question

35 year  old female  marathon runner  that is in the strength training phase of training cycle.  She runs 8 miles a day and does resistant training for an hour a day.  

weight is 112 lbs and 5'3

Breakfast

2 slice wheat bread

2tsbp peanut butter

1 banana

16 oz water

1 hour resistant training

snack

8 oz non fat yogurt

1/4 cup almonds

lunch

1 cup pinto beans and 1 cup rice

1/2 cup letuce

1 tomato

snack

1 slice cheddar cheese

1 small apple

dinner

1 cups lentil soup

1 corn tortillas

1/2 cup red peppers

2 tbsp hummus

8 mile run

snack

protein plus bar

analyze her diet and discuss changes that could be made as far as nutrients, amounts and timing .

Explanation / Answer

Nutrition is the main thing for the Marathon Runners. Mostly the runners concentrate on training and not on Nutrition. Nutrition is planned based on the weather condition and person' tolerance. Muscle store of glycogen is very important for the runners. This can be achieved by the high amount of carbohydrates. The daily intake of carbohydrate should be balanced.

Carbohydrates: At least 60gm of carbohydrates should be included every hour. Additionally, Energy bar 20 -40g, 10 jelly beans should be included in her diet.

Fluids: Fluids should be increased to 24 ounces. This can be best calculated based on the sweat rate.

Sodium: sodium should be included additionally in the diet in the form of drinks or gels because of chances of increased loss of sodium through sweating.

In addition, caffeine may include based on the individual interest at the rate of 3mg per Kg body weight.

Avoid high fiber, high fat, and high protein diet during the marathon.

Try to avoid overdrink or under drink.

Be strict on your diet plan.

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