Question

Emily, who was active in sports throughout high school, has decided to run a marathon with some of her friends. She is 27 years old, 5 ft 7 in tall, and weighs 125 pounds. She eats all kinds of foods, likes fruits and vegetables, but tries to avoid fatty foods. She says coffee is her downfall—she drinks 6 cups a day. She doesn’t like sweets, although she keeps ice cream in her freezer. A family history notes that her mother   had a   stroke shortly after menopause and that her father is not at risk for any chronic conditions. Although she would eventually like to have children, Kristen is not pregnant now.

Make three suggestions that could improve Emily’s diet.

Answer 1

According to many people, sports nutition is about carbo loading or having the latest sports food or supplements. However, with the most potential to influence the sports performance is the proper diet. Everyday eating must be keep healthy and uninjured and in top shape for the sports. Wthout much sound eating, much of the purpose of training might be lost. Further, there is no perfect combination of foods or single eating plan that will meet the nutritional challenges of every athlete.

The following are few suggesstions that can improve Emily’s diet:

1. Carbohydrate are important:

Carbohydrate is the most critical fuel source for a marathon training and is stored in liver and muscles as glycogen. High GI carbohydrate foods are best during a run. So we suggest to in clude bananas, oranges, honey, dried fruits in the diet.

2. Hydration is vital:

To increase the water content in the diet. Drink 400-800 milliliters/hour (13.5 to 27 fluid ounces). A runner should take a glass of water 30 mins prior to the run and 1 glass before one takes flight.

3. Avoid coffee consumption during training. Runners need to pay attention to what and how much they are drinking before and after long runs.

4. Importance of protein:

Proteins are very important for sports person, as it is required to maintain the muscle tone of the body. It is also important for injury and tissue repain. Further, it helps to build stamina so increase in the consumption of milk and milk products, dal, pulses, egg are recommended.

Thus, maintaining a healthy body weight is imperative, we should avoid excess fats, salt and spices in the diet.