CASE #2: Scenario: A 152-pound male is very heavy sweater and often has salt mar

Question

CASE #2: Scenario: A 152-pound male is very heavy sweater and often has salt marks on his clothes following exercise. He regularly (5x/week) mountain bikes for 2-hour in hot humid conditions. Prior to his rides, he consumes 1L of water, and during his rides, he consumes 2 L of water along with 2 bananas. Then, immediately post exercise he consumes 2 cups of water. He barely finished his most recent ride due to nausea and muscle cramps. After his ride, he experienced dizziness as well as more nausea. His post ride weight was 155 pounds.

Explanation / Answer

Mountain hiking requires lot of energy and this person is taking only two bananas which has 95% of water in it. He is taking proper fluid intake but his food intake is improper, he should  include dried fruit like raisins or dates, bagels, and low fat bite-sized cookies. Energy bars are a terrific source of carbs. For example, a single Powerbar has 45 grams of carbohydrate and only 2 grams of fat. There are also energy gels made specifically for endurance athletes such as Power Gel or Goo that have very high doses of carbs. If you eat high density carb supplements like energy bars or gel, make sure to drink plenty of water with them or they will sit like sludge in your stomach and you won’t get the quick transfer of carbs into blood glucose you need. Another excellent source of carbs are sports drinks like Gatorade. These drinks are usually loaded with carbohydrates and although they are marketed as important sources of electrolytes,

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