Mark enjoys long-distance cycling. On weekends, he often goes on a 40 or 50-mile
ID: 122102 • Letter: M
Question
Mark enjoys long-distance cycling. On weekends, he often goes on a 40 or 50-mile ride, which takes him 3-4 hours. Despite the sports drink in his bike bottle, after about 2 hours, he gets hungry and fatigued so he is looking for a snack that’s easy to carry.
One option for Mark is a half a turkey sandwich and a cup of grapes. This provides about 300 calories with 50g carbohydrate, 5g fat, and 10g protein.
The bike shop sells a variety of energy or endurance bars that claim to prevent hunger and maintain blood glucose during extended activity. These provide about 50g carbohydrate and no more than 10g of fat. Mark wonders if he should just bring a candy bar instead.
The nutrition labels for the energy bars and candy bars are shown below:
1. Should Mark choose a high-carbohydrate, high-protein, or high-fat snack to provide the energy he needs to continue his ride? Why?
2. Suggest another snack, with similar amounts of calories, carbs, fat, and protein as the sandwich and grapes, that Mark could put together using items he might have in his kitchen.
3 . Compare the amounts of carbohydrate and fat in the sandwich and grapes with the amounts in the endurance bars and the candy bars shown here. Which of the three is a better option for Mark? Why?
4. Portability and cost are also important in choosing a snack for exercise. How do the sandwich and grapes, the snack you suggested, the endurance bars, and the candy bars compare in terms of these?
Nutrition Facts AmountServingDV AmounvServingDVNutrition Facts Serving Size 1 bar (65g) Total Fat 2g Calories 230 3% Total Carb 45g 15% | 12% | Serving Size 1 bar (2 oz.) (57g) Saturated Fat 05g 3% Trans Fat 0g Dietary Fiber 3g Sugars 149 Other Carb 28g Calories from Fat 20 Tras Fat og Amount Per Serving Calories 271 Calories from Fat 122 % Daily Value. 21% 26% Calories from Sat Fat 5 Cholesterol 0mg 0% 4% Sodium 90mg are based on a 2,000 Total Fat 14g Potassiumn 145mg 4% Protein 10g calorie diet Vitamin A 0% Vitamin C 100% . Calcium 30% . Iron 35% . Vitamin E 100% Thiamin 100% Riboflavin 100% . Niacin 100% . Vitamin B6 100% Saturated Fat 59 woske Trans Fat 0g Cholesterol 5mg 2% 6% 12% 5% Folate 100% . Vitamin B12 100% . Biotin 100% . Pantothenic Acid 100% Phosphorus 35%. Magnesium 35%. Zinc 35%. Copper 35%. Chromium 20% | |Sodium 140mg Total Carbohydrates 35g Dietery Fiber 1g ALAN Sugars 30g Protein 4g SNICKERS Vitamin A 2% · Calcium 5% Based on a 2,000 calorie diet Vitamin C 0% Iron 2% © 2012 John Wiley & Sons, Inc. Allrights reserved. Photo: Andy Washnik UNEHIN 2Explanation / Answer
1. Mark should choose a high-carbohydrate snack to provide the energy he needs to continue his ride. When you need more energy, glycogen stored in the body converts to glucose to provide energy. But when the ride is long, higher amount of energy is needed which is provided by carbohydrates. Carbohydrate rich food provides energy to the body in the form of glucose. High carbohydrate snacks restore the lost glycogen in muscles.
2. Another snack having similar calorie, carb, fat and protein can be:
1/3 cup of matured soybeans boiled and cooked with salt, and 1 ½ large apple.
Total calorie is approximately 280 with 52 gram carbohydrate, 10 gram protein and 5 gram fat aprox.
3. Comparison can be done with the hepl of a table:
The sandwich and grapes is the best option as it contains highest amount of carbohydrates with sufficient amount of fat compared to endurance bar which have slightly less carb and fats and candy bars have less carbs and more fats compared to snacks.
4. Cost of bars are more compared to the snacks. But portability of energy and candy bar is much easier. Portability of suggested snack is easy compared to sandwich and grapes but less when compared to bars.
Carbohydrate Fat sandwich and grapes 50 5 endurance bars 45 2 candy bars 35 14Related Questions
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