Rachael is a runner from Albuquerque, NewMexico. She has been competing inmarathons for over 10 years and enjoys alltypes of challenges. Although she hascompeted in a few triathlons, she is not anexperienced swimmer. She plans to train for ayear and then attempt to swim 21 miles in theEverest Open Water Swim Competition.Rachael is extremely lean due to running. Sheis concerned about the water temperatures asthey are very cold. Your discussion responsemust answer/prove the following: 1. Whatnutrition recommendations would you giveRachael in regard to fat intake to address herphysical and dietary needs over the next 12months as she trains for the swim? Includesuggestions for before, during, and after theactual swim.

Intake fats for overall energy and endurance. Some of the fat sources are nuts, seeds. The diet should contain enough macronutrients too for sustainance during training.Add omega-3-rich foods to the diet to reduce inflammation.Choose snacks that provide high energy and are easily digestible. There should be a balance of fats and carbohydrates. Energy bars is an example.Add medium-chain triglycerides into the nutrition plan as a quick energy source.Maintain hydrated by fluid intake that contains enough electrolytes.Incorporate proteins and fats for recovery of the muscles.Salmon, quinoa, and a mix of vegetables can provide essential nutrients for muscle recovery.omega-3-rich foods can also help in recovery process.Her diet should focus on three main areas provided above. A well-balanced diet that contains healthy fats, carbohydrates, proteins will enhance her performance as an athelete.

Answered: Rachael is a runner from Albuquerque,…