Assignment 3 Sports Nutrition

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Laura Munoz

Sports Nutrition- Assignment 3

Denis Collier

FITM 230

March 27th, 2014

Section 1a: Introduction

Athletes Name: Mary Thon
Sport: Marathon Runner
Gender: Female
Age: 23
Height: 5’4
Weight: 130 lb. (59 kg)
Major goal: Complete the Scotiabank Toronto Waterfront Marathon in October 14, 2014

Section 1b: Physiology Background

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Rest/XT (cross-train)
Walk for 30min or XT on a bike or elliptical.
3 Mile easy @ 60% VO2max
4 Mile easy @ 65% VO2max
4 Mile easy @ 70% VO2max
Rest/XT (cross-train)
Walk for 30min or XT on a bike or elliptical.
10 Mile easy @ 65% VO2max
5 Mile LSD (long-slow distance) @ 60% VO2max

A marathon is a long distance running race that is about 26.2 miles long. Finishing times range from 2 hours to 8 hours. Running a marathon requires the use of your aerobic energy system. The energy source will be coming from glycogen, fats and proteins. The duration of the activity lasts longer than just a couple minutes; therefore Mary will be using her aerobic energy system. She will be working at a steady-state low intensity. She is only focusing on her performance since this is not a team sport.

Section 2: Training Nutrition Plan

Protein:
Mary Thon is an endurance athlete. According to the ADA, ACSM and DC, an endurance athlete needs 1.2-1.4g per kilogram of protein per day. I would recommend she consume approximately 1.2g of protein per kilogram (71g).

Carbohydrates:
The ADA, ACSM, DC paper recommends athletes to consume 6-10g per kilogram per day (Collier, 2014). I would recommend she consume approximately 8g of carbohydrates per kilogram per day (472g).

Fats:
Fat is vital to human health and physical performance (Collier, 2014). I recommend less than 20% of calories should be consumed by fat in Mary’s diet.

Hydration:
Endurance athletes should attempt to minimize dehydration and limit body mass losses through sweating to 2–3% of body mass (Jeukendrup A, 2011). If an



References: Collier, D. (2014). Lecture 2 Collier, D. (2014). Lecture 3 Jeukendrup, E.A. (2011). Nutrition for endurance sports: marathon, triathlon and road cycling. Journal of Sports Sciences, 29(S1), S91-S99.

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