Question

Margot is a 25-year-old, recreationally active female who is just beginning to train for a half marathon that is 16 wks away. She weighs 128 lbs and is 5’4” tall. She comes to you for advice regarding her training diet. Estimate her total daily energy expenditure and justify your answer. You feel it is important to determine Margot’s baseline VO2max to better prescribe an exercise program. Briefly describe how you would measure her VO2max (all testing methods and equipment are available to you) to obtain the most valid VO2. During her first few weeks of training, Margot does most of her runs at 65% VO2max. What proportion of carbohydrate and fat will she likely be oxidizing?

Margot is worried about eating a diet that allows for optimal energy repletion for her workouts. What total kilocalories and macronutrient composition would you prescribe for her to eat during the training period and prior to the race.

Margot goes out for a run during week 15 of her training program. She runs for 60 minutes at 65% of her baseline VO2max. Discuss how her substrate oxidation profile is different now that she is more trained. What other training adaptations have occurred in response to 16 weeks of training (Choose 3).

On race morning, Margo is dehydrated and doesn’t hydrate during the half marathon. Describe the hormonal response that will result from this scenario.

Answer 1

Say if the lady is 25 years old, weighs 128 lbs and is 5feet 4inch so according to BMI for half marathon runners should be 120 lbs, given in an article (the data may vary according to the time zones) so that means she needs to loose her weight with maintaining high energy required for the training.. So her diet must include fats and should cut down on carbs.. More of especially green veggies for more fibers on her plate, chicken, eggs, you can also include dark chocolate in her diet for healthy heart pumping..(mainly in the diet)

But more calories in the form of carbohydrates are required during advance stage of training where carbohydrates become the major source of energy..

Eat every 3 hours, this will keep your muscles fueled and energized while keep your blood sugars stable..

Drink half your body weight in ounces of water every day. Staying hydrated is extremely important for your weight loss efforts

During runs lasting longer than one hour you wil need to carry fuild and fuel with you to keep your blood sugars up.. (serving 100 calories per hour)

Have a snack or meal with in 30 minutes after work out..this is the window of opportunity to revive your recovery.. overall you need to surround your work out with nutrition by eating large percentage of calories before, during and after your workout..

Yes, calculating VO2 max will be useful because it calculates the highest rate of whole body oxygen uptake (vo2) achievable during exercise that utilizes the large muscle mass like during running..

To calculate the VO2 with all available equipments, it is either done on treadmill or cycle ergometer.

A face mask is put on the subject to directly measure the volume and gas gas concentration of inspired and expired air..

We can also obtain maximal heart rate by applying the chest leads, from this test which along with reating heart rate can be used to develop more precise target heart range..

During her 1st week of training at 65% VO2 max she oxidizes fats at highest rate than carbohydrates but during her weeks 15 of training, her fat oxidation decreases significantly with greater exercise intensity as carbohydrates become the preferred fuel..

7-10 grams of carbohydrates are required for runners per kg of body weight during training and closer to the upper end of this range of this end before the long run. They require high amount of carbohydrates to saturate the muscles with high glycogen.

Eating prior to exercise can be tricky, 400-800 kcal worth of food high in carbohydrates and low in fats and with moderate protein content 2-4 hours before the exercise..

Adaptions of 16 weeks of training include:

Central cardiovascular adaptions like

1) decreased heart rate

2) increased stroke volume of the heart

3) increased blood plasma without major increase in RBCs

The Hormone play a role in dehydration is ADH (anti diuretic hormone)