Question

Sports Break A 21-year-old male weighing 185 pounds is planning to run a four hour marathon in a week. Help him plan what to eat before the race, including the day before and then the day of the race. What can he drink during the race? 1.

Answer 1

Answer :

Plan to eat before the race is :

* peanut, butter, oatmeal with milk, dried fruits, yogurt, and toast should be taken.

* other options like high carbohydrate energy bar, banana, strawberries, even bowl of rice can be take in the morning before going to marathon.

Because these are energy giving and foods to provide energy during in race.

* from one week before onwards eat small meals every 2 to 3 hours, and avoid fried foods, red meat and dairy products and fats because those can not digest well and leads to indigestion and stomach upset.

* so easily digestible foods should be taken, like energy bar, sand witches, bread with drinking water.

* mainly focuses on energy giving and eating healthy carbohydrates like potatoes, whole grains, whole grain bread, pasta, rice, fruits and vegetables.

* lean proteins and limit amount of fat diet should be taken.

Day after the race meal plan is :

* there should be used all energy in the body so energy containing food should be eat.

* like lean protein fish and chicken, and carbohydrate like pasta, potatoes, rice, fays like avocados, nut butter ect.

* because to replace muscle depleted glycogen, by consuming this carbohydrate diet ect.

During in the race he can drinks like :

* 300 to 600 ml of fluid before beginning the race,

* 150 to 250 ml with regular intervals , to replace and small sips to while continue to run.

* lsotonic fluids should be taken for this marathon race like small content of salt and sugar added water.

* examples for isotonic drinks are Gatorade G02, powerade Ion4, vitamin water, power bar, ect

* avoid to take soda and fruit juices they are may cause stomach upset due to high sugar concentration.