For optimal performance, you may want to consider carb loading. Carbohydrates provide the most readily available source of energy for muscles to use in both moderate-intensity and high-intensity exercise (“Triathlon Training Diet – Endurance Sports Nutrition”). The purpose of carbohydrate loading is to delay fatigue during the event and allow the body to maintain a high intensity for longer periods of time. By loading up on carbohydrates, we increase the amount of stored glycogen by 200-300%; therefore giving the body that extra boost it may need during this triathlon. Samantha should start carb loading three to four days before the event. For it to work properly, exercise should be reduced gradually by increasing carbohydrate intake. For most athletes, five to seven grams of carbohydrates are generally acceptable during carbohydrate loading. However, for endurance runners and triathletes, the amount of carbohydrate grams should be increased up to 10 to 12 grams per kilogram of body weight (Mayo Clinic, “Carbohydrate Loading Diet”). To figure this out, let's multiply ten by his body weight of 59.02. This preparation training method would require Samantha to begin consuming 590.20 grams of carbohydrates per day three to four days before the event. The best way to do this is to replace most of the fat in his diet with carbohydrates. This