Activity 2 by Antonio Horcasitas Tovar

The goal of this activity is to individually read the case provided below. You should
then go over recommendations 1, 2 and 3 below and determine which one best
applies to the situation explained. Lastly, justify your answer.

Problematic Situation:

A well-trained triathlete (with 3 years of constant training) asks you what

supplement types and amounts you would recommend they take during an
Ironman 70.3 in which they are going to participate. They hope to finish in a total of
6 hours. Indicate the correct answer regarding which supplements you would
recommend they take to achieve fluids, carbohydrate and sodium requirements.

Options:

1. Fluids: 2 liters of water per hour, Carbohydrates: 1 gel + 1 bar per hour.

2. Fluids: 1 liter of water per hour, Carbohydrates: 1 gel + 1 bar per hour, Sodium:
tablets supplying 500 mg [.017 oz] per hour.

3. Fluids: water + sports drinks as desired, Carbohydrates: 1 gel + 1 bar per hour +
gummy candies or a natural food (fruit) to get 70-90 g [2.46 oz- 3.17 oz] per hour,
Sodium: supplied by sports drinks, supplements and natural foods (approximately
500 mg [.017 oz] per hour).
To determine which option best applies to the situation described; let's evaluate
each recommendation in light of the triathlete's needs during the Ironman 70.3
race.

Option 1 recommends 2 liters of water per hour and carbohydrates in the form of 1
gel + 1 bar per hour. This recommendation is likely excessive in terms of fluid
intake. Two liters of water per hour may lead to overhydration, which can result in
hyponatremia (low sodium levels) and negatively impact performance.
Furthermore, the carbohydrate intake of 1 gel + 1 bar per hour might not be
sufficient to meet the energy demands of the race.

Option 2 suggests 1 liter of water per hour, carbohydrates in the form of 1 gel + 1
bar per hour, and sodium tablets supplying 500 mg per hour. While the fluid intake
is reduced to a more reasonable level, 1 liter per hour is still quite high and might
lead to overhydration. The addition of sodium tablets is a step towards addressing
electrolyte needs, but it may not be necessary to supplement sodium at this level if
the athlete is adequately consuming sodium through other sources.

Option 3 proposes a more balanced approach. It allows flexibility in fluid intake

by suggesting water and sports drinks as desired, which can help prevent
overhydration while providing necessary electrolytes. The carbohydrate
recommendation of 1 gel + 1 bar per hour, along with additional sources such as
gummy candies or fruits, ensures adequate energy supply for the duration of the
race. Moreover, it acknowledges that sodium needs can be met through a
combination of sports drinks, supplements, and natural foods, eliminating the need
for additional sodium tablets.

Given the considerations above, Option 3 appears to be the most appropriate

recommendation for the triathlete participating in the Ironman 70.3 race. It offers a
balanced approach to fluid, carbohydrate, and sodium intake, taking into account
the athlete's needs and the demands of the event. There can also be a moment to
educate the athlete for the best strategies and inform about the importance for
hydration and recovery aids.