Shelley is a marathoner from Austin, Texas. She has been competing in marathons for more than five years and the type of person who enjoys taking on the physical challenges. Although she is not an experienced swimmer, she has agreed to join some friends in tackling the challenge of swimming the English Channel. The plan is to train for a year and then make an attempt at swimming the channel. Because of these energetic demands of her sport, she is extremely lean and in excellent cardiovascular shape. She loves the warm temperatures in the south and gets chilled easily, which is a concern of hers because she knows that water temperatures in the channel are very cold.

• What nutrition recommendations would you give Shelly in regard to fat intake to address both her physical and dietary needs over the next 12 months as she trains for the swim? Include suggestions for fat intake before, during, and after the actual channel swim.