2. Carol is a 15-year-old distance rower. She is a single rower with her school’
ID: 95356 • Letter: 2
Question
2. Carol is a 15-year-old distance rower. She is a single rower with her school’s rowing club and competes regularly. She spends 1.5 hours a day, five days a week rowing on the water (the club trains on the local river) and 3 days of dry land exercises. Several months ago, Carol decided to cut out all junk food from her diet in hopes of improving her rowing performance. After making the dietary change, her times began to improve, and she was feeling good. Another result of her dietary changes and hard efforts on the water was a 12-pound weight loss in 6 months, dropping to110 pounds. Her height is for her 5'9". Her mother and coach became concerned with her weight loss, afraid that she had lost too much and was also losing muscle mass, which would eventually hurt her performance. In addition to these concerns, Carol was approaching the time for a switch to the college team, which meant more time in the water and more dry land exercises. Carol was open to eating more food to keep his weight and strength stable, but was unsure of how to do it in a healthy way.
2.1 What are Carol's daily caloric and nutritional needs?
2.2 What type of nutritional program and recommendations would you make for Carol?
2.3 What additional advice would you give Carol concerning her training and competition??
Explanation / Answer
because carol has a highly active lifestyle following are her requirements :
Caloric need :2300/per day
nutritional need :1200g of carbohydrates,450g of fats, 40g of fibre and 400-450g of proteins (per day)
2.2)Due to the rigorous activity involved everday, she must have a lot of carbohydrates, iron,minerals and vitamins and enough fluids. Calcium intake is aso essential. She should be very particular about meeting her calorie needs daily.
reccommended items : cereals, egg, yougurt, lean meat, milk and other dairy products, fruits, vegetables, peaut butter, poultry, breads/bagels, oatmeal, dred fruits, etc.
Pre-race :-have enough carbohydrates so that you glycogen levels are apt.
-stay hydrated
- avoid sugary edibles 1 hr before exercise
during race: ahve lots of fluids, preferrentially cold drinks or electrolyte rich fluids. the former absorbs quickly and replenishes your energy souce while the latter helps to maintinng electrolyte balance of the body.
post race: protein rich energy bars, foods that are high in their glycemic index eg. watermelons. watermelons will add the much required fluid to your body too. Also stretch yourself to relax your tired muscles.
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