Evidence-based Nutritional Advice

Evidence-based Nutritional Advice
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Evidence-based Nutritional Advice to my Athlete
Based on the Harris-Benedict equation, your Basal Energy Expenditure (BEE) totals up to 1783.9 (Weight; 75 Kilograms, Height; 180 Centimeters). An activity factor of 1.9 (extremely active) was used. The final figure achieved was 3389.41 Kilocalories, which is the amount of energy required per day. On the day of the marathon, ensure you eat three to four hours before it begins to give your stomach time to clear.
Load up on healthy carbohydrates
As a marathon runner, you need a diet that will aid you in performing at your peak. One way of ensuring that you maximize your activity is by loading your body with carbohydrates three days before the marathon (Roberts et al., 2016). We will use 6-day protocol of carbohydrate loading. Six days before the marathon, you will take an intense sprinting exercise to deplete your muscle glycogen stores. After that, for the next three days, you will reduce the intensity of the exercise while taking a normal diet with two to three grams of carbohydrate foods per pound. Three days before the marathon day, you will rest completely and take 4.5 grams of carbohydrates per pound, to replenish your glycogen stores. Foods that are rich in carbohydrates include pasta, rice, corn, tubers, wheat and wheat products. During the marathon, Sugary foods must be avoided at all costs within the first 30 minutes of the marathon as they can fasten dehydration. After 30 minutes into the marathon, replenish your glucose levels by eating a high-energy or sports drink, that provides 30 to 60 grams of carbohydrates per hour. After the marathon, take a high carbohydrates snack with 100 to 400 kilo calories in the form of a chocolate drink, sports drink, or fruit punch to replenish your stores.
Take just enough proteins.
Protein is necessary to build and maintain the muscles. An athlete needs 1.5 to 1.7grams of protein per kilogram of body weight. That will be 112.5 to 127.5 grams per day, which should come from the diet rather than protein supplements. Protein supplements should be avoided as they may pull a strain on the kidneys. High biological value proteins such as nuts, fish, chicken, lean meat, eggs, and milk, should be taken. Milk should be taken daily since it provides both proteins and carbohydrates at a go. It is also rich in calcium, which helps in building strong bones (Wilson, 2016).
Be cautious on fat
Fat is important in the provision of energy when the body runs low on glycogen stores. However, saturates fats from foods such as fried foods and red meats are unhealthy. Your fat intake should be from unsaturated fats obtained from avocados, fatty fish, nuts, olives, and v...