Neal (3rd overall) and Amy (5th for women) finished higher up in the race because of their training methods. They trained hard and ran 16 km a week leading up to the 42.2 km marathon. They also carb loaded and was able to get lots of energy from that. Mel (middle of the pack) however only ran 13 km a week and ate his regular meals with his family, which caused him to lack energy. John (last place) however only ran 10 km a week, ate regular meals and ate dessert. Based off of how they finished, you can see that the runner who trained harder and ate more carbs and less sugars, ended better in the race.
2. If I were to recommend 2 training and 2 dietary strategies, I would start off by saying that they should often increase their training intensity by increments gradually growing. Another training strategy is to train harder than you actually would in the race, so you are better prepared. Also, a diet strategy I would use is to increase your carb intake which is known as carb loading and cutting out unneeded sugars and fats. Neal and Amy applied many of these strategies and they ended near the front of the pack, Neal got 3rd and Amy was the 5th female runner to finish.
If you increase your carb intake you will be able to
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If there is a tear in muscle in a marathon runner, the runner needs protein to repair the issue. To start this process the runner must ingest and digest the protein. The process of protein digestion starts in the stomach. The protein is digested chemically in the stomach using pepsin. Then the protein begins to be chemically digested by pancreatic proteases in the small intestine. The surface area of the small intestine is covered in villi. Villus contains capillaries that allow simple sugars, amino acids, fatty acids, and some glycerol, minerals and vitamins to pass through into the bloodstream. Once the nutrient (protein) is broken down and absorbed into the bloodstream, it must enter the mitochondria for it to be transformed into