Mary is a 45-year-old, 5'7", 135-pound recreational marathon runner. She has recently changed her diet to higher fat and lower carbohydrate after reading that a high-fat diet is the "way to go" for endurance athletes due to the idea of an almost unlimited supply of adipose tissue that can be used for energy. She has been training 5 days a week, 2 hours each day for the last 3 months for an upcoming marathon that is now 3 weeks away.

Mary's diet before making the switch to a high-fat diet 2 weeks ago was a standard higher carbohydrate (>60%) and lower fat diet (25%). She reports since making the change she is feeling tired and sluggish and is having a hard time completing her training runs.

1. Looking at the latest research and understanding intensity and duration in relation to energy substrate utilization, does the theory of using a high-fat, controlled carbohydrate (lower carb) diet show benefits for certain athletes like Mary? Why or why not?
2. What would be your nutrition recommendations for Mary moving forward and why would you give these specific recommendations?
3. Provide an example meal plan including grams of carbohydrate, fat, and protein based on Mary's estimated energy expenditure.

1. No, the theory of using a high-fat-controlled carbohydrate (lower carb) diet is not beneficial for certain athletes like Mary. The human body derives energy from carbohydrates and fats.

During moderate exercise, the primary energy source comes from carbohydrates, and the stored glucose present in the muscles and liver is used for energy. Endurance athletes utilize glycogen from carbohydrate stores to fuel their exercise, and when glycogen stores are depleted, they experience fatigue and an inability to continue. So, a higher-fat diet is not the optimal choice for endurance athletes.

2. Since Mary is feeling tired and sluggish, it is recommended that she consumes a balanced diet consisting of macronutrients such as carbohydrates, protein, and fats. Carbohydrates provide the energy required to perform the exercise. Protein is needed for muscle recovery, repair, and growth, and fat is essential for energy and hormone production. A balanced diet will help Mary feel energized, allowing her to perform her training runs without feeling exhausted. 3. Below is an example meal plan that includes the recommended grams of carbohydrates, protein, and fat based on Mary's estimated energy expenditure.
Breakfast
1 cup of oatmeal made with water or skim milk, topped with nuts and berries (25 g carbohydrates, 6 g protein, 4 g fat)
1 egg (1 g carbohydrate, 6 g protein, 5 g fat)
Snack
1 apple with 1 tablespoon of peanut butter (20 g carbohydrates, 4 g protein, 7 g fat)
Lunch
Whole wheat sandwich with turkey, avocado, lettuce, and tomato (30 g carbohydrates, 25 g protein, 10 g fat)
1 serving of baby carrots with hummus (6 g carbohydrates, 3 g protein, 5 g fat)
Snack
Plain Greek yogurt with berries (10 g carbohydrates, 18 g protein, 2 g fat)
Dinner
Baked salmon with sweet potato and steamed broccoli (25 g carbohydrates, 30 g protein, 15 g fat)
Total: 117 g carbohydrates, 92 g protein, 43 g fat (approximately 1400 kcal)

To learn more about certain athletes here

https://brainly.com/question/4522646

#SPJ11