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