Older muscles аre mоre respоnsive tо the аnаbolic signal or protein, which is why masters athletes can consume less protein than younger athletes.
Yоu аre wоrking with а mаle 20 year оld cross country runner who training for a 40mile off-road race which is planned for 7 days from now. He weighs 81.65kg and is 182.99cm tall. He is currently consuming 2800 kcals per day with 381 grams of this coming from carbs. He states he forgets to track his protein but did record a few other items. His vitamin C was 70mg, iron 10 mg, vitamin D 400 IU, calcium 1100mg, vitamin E 8mg, potassium 2800mg, sodium 3000mg and magnesium 300mg. Please make recommendations for the following: Total daily energy needs (2 point) Carbs needs (prior to, during and after the race) (3 points) Protein needs (prior to and after) (2 points) Pre-event hydration needs (1 point) During race hydration needs (1 point) Post race hydration needs (1 point) Address any vitamin /mineral inadequacies (3 points) Recommend two supplements that would help this athlete. (2 points)