Ultramarathoner

Research into the relationship between physiological variables and running performance has been variable. The aim of this study was to examine the relationship between 5k running performance and a number of physiological variables in a group of 11 trained club runners (Age 21.451.63yrs, Height 175.092.77cm, Weight 67.865.12kg). The athletes underwent a laboratory treadmill test to determine their maximum oxygen uptake (VO2 max) and running velocities at lactate threshold (v-Tlac) and blood lactate concentration of 4mM (v-OBLA). Running performance was determined by a 5k time-trial on an athletics

Athletes often overlook the energy demands of daily training sessions. Total calories required are considerably increased for the training and competing athlete versus the average person, but it should be done in the proper % to total daily intake. If sufficient calories are not included in the diet, an athlete will lose to much weight, become fatigued more quickly and performance will

Marathon runners put their body through great physical challenges, but in order to prevent physiologic harm, the normal fluid and electrolyte status of an adult marathon runner is important to know. For a normal adult male, the total body water (TBW) in relation to body weight is about 60%, and in females, the percentage is 50 (McCance, 2010). About two thirds of the TBW resides in the intracellular fluid (ICF), in other words blood, and the rest of the TBW remains in the extracellular fluid (ECF), interstitial and intravascular (McCance, 2010). Depending on the age, sex, percent of body fat and exercise status, the TBW will vary among individuals, which is very important in considering the manifestations of fluid replacement in marathon running (Duvillard et al, 2004).

Maintaining a healthy and balanced diet is key to my success as a runner. I have to not only fuel my body the right foods, but also at the right time and amount. When fueling for my workouts, timing is everything. Before my runs, I want to have something that will give me a boost of energy without leaving me with an upset stomach. I have to be especially cautious with my food choice as I have a problem with getting an upset stomach and this can completely destroy my session. Through experience in running, I have also learned about a big problem that middle distance female runners encounter which is iron deficiencies. We have such a high prevalence of the deficiency because you lose iron through sweat when running, through burst blood vessels in your feet when you run called foot strike homolysis and because female runners lose iron during menstruation.

In an attempt to understand the underlying biological differences of these runners Pui W. Kong hypothesized that one variation is, “related to the fact that Kenyans generally live and train at high altitude (around 2000 m above sea level) influencing their oxygen capacity” (Kong, 2008). One study that addressed this compared Kenyan runners oxygen uptake, as well as blood ammonia

including running on a treadmill to exhaustion were performed on fifteen participants to record their maximal heart rate and oxygen consumption. Participants ages ranged from 8 to 28 years, and body fat percentages from 14.9% to 33%. After the first tests were completed and the participants allowed their rates to reach normal levels then endured simulated 30 minute motocross races to measure biochemical and functional alterations caused by the racing heat. The results of that test displayed that every one of the participants spent at least 87% of the

The benefit of adequate nutrition contributing to successful athletic performance is well known, but not completely understood and applied among athletes. The purpose of this study was to assess nutrient intakes, and dietary habits

Athletes need a lot of nutrients to help refuel the energy they burn out to keep them going. Depending on a person’s size, age, or what type of athletic sport they participate in determines how much nutrition they need. Some sports require less energy than others, so you will not want to exceed the amount of nutrients you actually need if you’re not burning a lot. Not taking in enough energy can result in loss of muscles, loss of bone density, injuries, and illnesses that can lead to very long recovery times.

These three aspects--food, sleep, and water-- are vital to racing because they impact your performance so much. If one eats poorly, gets no sleep, and drinks barely any water, not only is your performance going suffer, but you’re more

Carbohydrate intake during exercise performance was normally used in various sports such as cycling, running and also team sports (Febbraio, Chiu, 2000; Tsintzas et al, 1995; Welsh et al, 2002). Athletes could consider a low carbohydrate diet to improve body composition, less stress and faster recovery. Noakes (2014) showed that athletes consumed a low carbohydrate diet managed to ride four minutes longer before reaching exhaustion. A (Nicholas et. al., 1997) study investigated the restoration of high-intensity running capacity following a diet containing additional energy in the form of carbohydrate or fat and protein. However, Hermansen et al (1967) argued that there were high oxidation rates of carbohydrates at 75% of V02

Another, deficiency for 3-day diet record is dietary fiber, the recommended fiber intake for the athlete is 38 g a day, but he consumed 36 g which is slightly below average, however, the recommended diet met the dietary need by including more fruits and vegetables to the athlete’s diet. Though, an athlete’s should follow the dietary guidelines for fiber intake by consuming a wide variety of fruits, vegetables and whole grains. According to the joint position statement, the pre-exercise meal should supple adequate fluid to retain hydration, low in fat and fiber to assist gastric emptying and reduce gastrointestinal upset, but reasonably high in carbohydrates to boost continuance of blood glucose, also normal intake of protein, and made up of common foods and well acceptable by the athlete2. In addition, to nutrient deficiency for 3-day diet record is the mineral potassium, the average target is 4700mg and the athlete’s eaten is 4046mg. The recommended diet met the potassium nutrient requirements by adding more foods that are high in potassium such as banana in his diet. The reason, potassium is essential for this athlete is because, it helps to maintain a steady balance of fluid all through the body , nerve transmission and transfer of electricity from cell to cell3, which is crucial to a steady heart rhythm and also appropriate for muscle functioning. Since,

Nutrition is extremely important to an athlete’s performance and training. What they eat daily, and weekly will be a huge impact on the athletes performance and energy levels.

This paper is mainly an analysis of nutrition and performance related to how much energy is needed, body composition assessment, ways to maintain and lose weight, liquid and vitamin needs, nutrition recommendations for vegetarian athletes, and the roles and responsibilities of the sports dietitian. The main proctors of the assessments are the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine. The three corporations agree that optimal nutrition can enhance athletic performance as well as physical activity and recovery from exercise. Each of these factors of health were assessed differently and assigned a grade based on the systematic analysis and evaluation of supporting research. These grades ranged

It is known that the diet of an athlete can have an effect on his/her overall performance(Bronci; 2011).Athletes, who have healthy and balanced diets, can perform better due to having adequate nutrient stores built up in their

The Acceptable Macronutrient Distribution Range for fats is between 20% and 35% of the total daily calories. Other organizations such as the American Heart Association or the National Cholesterol Education Program have recommended a lower fat percentage. They both recommend a limit of thirty percent or less for total fats. For Roger, a long distance runner who also does a fair amount of weight lifting, I would recommend a fat percentage on the lower side of the 20 to 35% range, simply to allow sufficient calories for carbohydrates (to fuel those long runs) and protein to build up his muscles as he weight trains. Since Roger needs to consume a higher quantity of calories to avoid an energy deficit and weight loss, he’ll still be consuming substantial fat calories. This will allow him to eat oily fish such as salmon, which has omega 3 fats, linked to reducing inflammation, which is important for an older athlete. Just as important as the total quantity of fat, it is essential to minimize the daily amount of saturated fats, especially hydrogenated / trans fats. For the above reasons, I recommend Roger consume only 20 to 25 percent of his daily calories from fat. When he is carbo loading before a race his twice per month long