Rachael, a 60-year-old female marathon runner visited her nutritional consultant for advice on her diet. Currently, Rachael weighs 131lbs. After a 3.5 hour run, Rachael weighed 127lbs. How much more water do you recommend she intakes after the run to rehydrate herself back to pre-exercise levels? 

Rachael, a 60-year-old female marathon runner visited her nutritional consultant for advice on her diet. Currently, Rachael weighs 131 lbs and wants to maintain her weight. For the following question, please use the WHO REE calculator. Calculate and select Rachael’s REE. WHO REE.jpg

Protein intake is the strongest stimuli for muscle growth?

It is not essential to replace the used fat stores after exercise? 

What is bonking? 

Rachael, a 60-year-old female marathon runner visited her nutritional consultant for advice on her diet. Currently, Rachael weighs 131lbs and wants to maintain her weight.From the calculations you made, what would be the range of CHO you recommend and why?

What are the protein recommendations for team sport athletes? 

Rachael, a 60-year-old female marathon runner visited her nutritional consultant for advice on her diet. Currently, Rachael weighs 131lbs and wants to maintain her weight.Calculate Rachel’s appropriate CHO intake range using percentage of total caloric intake method:

Time to exhaustion is directly related to initial glycogen levels in muscle.

When is the optimal time for consuming CHO prior to a power event?