Mary is a 45-year-old, 57.135-pound recreational marathon runner. She has recently changed her diet to higher fat and lower carbohydrate after reading that a high-fat diet is the way to go for endurance athletes due to the idea of an almost unlimited supply of adipose tissue that can be used for energy. She has been training 5 days a week, 2 hours each day, for the last 3 months for an upcoming marathon that is now 3 weeks away.

Mary's diet before making the switch to a high-fat diet 2 weeks ago was a standard higher carbohydrate (>60%) and lower fat diet (<25%). She reports that since making the change, she is feeling tired and sluggish and is having a hard time completing her training runs.

1. Looking at the latest research and understanding intensity and duration in relation to energy substrate utilization, does the theory of eating a high-fat, controlled carbohydrate (lower carb) diet show benefits for certain athletes like Mary? Why or why not?

2. What would be your nutrition recommendations for Mary moving forward, and why would you give these specific recommendations?

1) The idea of a high-fat, controlled carbohydrate (lower carb) diet does not show any benefits for certain athletes like Mary who are training for a marathon; 2) Mary's diet should contain 60-65% carbohydrates, 20-25% fat, and 10-15% protein.

1. High carbohydrate diets have been shown to be beneficial for endurance athletes, especially in events that last more than 90 minutes. Athletes with carbohydrate stores that are replenished during training have been shown to perform better in competitions, which is why a higher carbohydrate diet is recommended before competition. Mary is a recreational marathon runner who has been training for an upcoming marathon, which means she is likely to be performing aerobic exercises at an intensity that is too high to rely solely on fat as an energy source.

According to this, Mary should not follow a high-fat diet in the weeks leading up to the marathon as it may result in carbohydrate depletion and poor performance during the race. Therefore, the idea of a high-fat, controlled carbohydrate (lower carb) diet does not show any benefits for certain athletes like Mary who are training for a marathon.

2. After analyzing the situation, the following would be the nutrition recommendations for Mary moving forward: Mary's diet should contain 60-65% carbohydrates, 20-25% fat, and 10-15% protein. Her diet should be planned in such a way that she consumes more carbohydrates and fewer fats.

Before the competition, the carbohydrate intake should be increased gradually, reaching a peak of 10-12 grams of carbohydrates per kilogram of body weight 2-3 days before the competition. This will aid in carbohydrate loading and will help her in endurance running during the marathon. She should also be drinking plenty of water to keep herself hydrated, as hydration is an important factor for endurance athletes like her.

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BritMarling BritMarling · Answer 2 · 2024-12-11T20:29:17-05:00

Final answer:

A high-fat, low-carb diet could be beneficial for some endurance athletes, but Mary's negative reaction suggests that reintroducing some carbohydrates could help. A mixed approach, varying her diet based on her training intensity, could offer a solution.

Explanation:

1. The theory of following a high-fat, low-carb diet could potentially be beneficial for endurance athletes like Mary, as it seeks to leverage the body's virtually unlimited fat stores as a fuel source. This allows glycogen stores to be preserved, possibly enabling sustained energy levels during lengthy endurance events. However, recent research reveals mixed findings. Some athletes seem to adjust well to the diet, while others might experience negative symptoms, like fatigue, sluggishness, and difficulties in high-intensity training, likely due to the body's preference to use carbs as the primary source of fuel during vigorous exercise

2. Given Mary's negative response to the dietary shift, it may be advisable for her to reintroduce some carbohydrates into her diet, perhaps taking a 'periodizing' approach to her nutrition. She could eat a higher-fat, low-carb diet on her low-intensity training days to encourage her body to utilize fat as a fuel source, and consume more carbs before and during high-intensity sessions and competitions to ensure sufficient glycogen availability. This mixed approach could potentially yield the benefits of both dietary strategies. The key is to closely monitor the effects and adjust as necessary.

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