Question

Jeremy is a 25-year-old man training for an ultramarathon race of 50 miles. He is 5 feet, 10 inches tall and currently weighs 170 lb. During his long runs of more than 3 hours, he drinks water, approximately 30 oz., and consumes one GU (an energy supplement containing 100 kcal from simple sugar) at the 2-hour mark. Jeremy is coming to you for advice because he is becoming increasingly weak and nauseated toward the end of his runs. He reports feeling light-headed and irritable on his long training days. Jeremy states that he is eating an egg salad sandwich with two hard-boiled eggs mixed with 3 tbsp. of mayonnaise on whole wheat bread about 20 minutes before his run.

Questions for Analysis

1. What sources of fuel is Jeremy predominately using in this type of exercise?
2. How much fluid should Jeremy be consuming during a 3-hour run?
3. Based on his weight, how many calories and grams of carbohydrate should he consume during his run?
4. On what time schedule would you recommend he consume his fluid and carbohydrate?
5. What would you recommend regarding his pre-exercise meal?

Answer 1

1. The sources of fuel Jeremy predominately uses in training for an ultramarathon race of 50 miles includes GU at the 2-hour mark and an egg salad sandwich. GU is an energy supplement containing 100 kcal from simple sugar. He also eats an egg salad sandwich with two hard-boiled eggs mixed with 3 tablespoons of mayonnaise on whole wheat bread about 20 minutes before his run.

2. Jeremy should be consuming 4 to 6 ounces every 20 minutes, i.e., 36 to 54 ounces of fluid during a 3-hour run.

3. Based on his weight, Jeremy should be consuming 500 calories from carbohydrates and 125 grams of carbohydrate during his run. He should

4. I recommend that he consume his fluid every 20 minutes and carbohydrate 3.5 hours before the run or training starts and light snacks like simple toast every one hour.

5. I would recommend some high-carb, moderate-protein meals 3.5 hours before the run or training as pre-exercise meal. Banana pancakes would be better choice as a high-carb, moderate-protein pre-exercise meal.