Endurance nutrition tips -
There will be some differences based on the type and duration of training. This helps support the high volume of glucose needed for that level of physical activity. Each carb has 4 calories per gram.
Endurance athletes should eat 8 to 10 grams of carbohydrate per kilogram kg of body weight per day. This will depend on the duration of their endurance event. For endurance training lasting 4 to 5 hours, endurance athletes should consume 10 grams per kilogram of body weight.
For example, an endurance runner who weighs 70 kg and competes in an endurance event lasting 4 hours or more should consume a minimum of grams of carbohydrate daily.
In comparison, a power athlete would consume fewer carbs around 4 to 5 grams per kilogram of body weight. A power athlete's focus would be more so to increase protein intake. Many people focus only on carbs for endurance exercise. However, protein intake for endurance athletes is equally important.
The purpose of protein is to build and replenish lean muscle tissue. Protein also acts as a source of energy in times of caloric deficits. Animal-based protein, as the name implies, is protein that comes from animals. This type of protein is considered a complete protein.
It is complete because it contains all nine essential amino acids. Animal-based protein sources include:. Plant-based protein is protein that comes from plants. Plant-based protein is considered an incomplete protein. This isn't to say it is bad, it just doesn't have all essential amino acids.
Plant-based protein sources include:. Protein has 4 calories per gram. How much protein do you need to eat? Protein intake for a normal healthy adult is around 0.
Endurance athletes should eat protein at 1. Athletes taking part in longer endurance events need more protein than those running shorter distances. For example, endurance athletes weighing 70 kg would need to consume 98 grams of protein daily to support their endurance exercise.
Athletes who take part in strength or power sports will consume up to 2. Endurance athletes on a plant-based diet will have an increased protein requirement.
This is due to a plant-based diet consisting of incomplete proteins. Endurance athletes need healthy fats in their diet. Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid. There are many types of fat, some good and some not. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol.
Of these, triglycerides are most commonly found in food. Fatty acids break down further into saturated, monounsaturated, and polyunsaturated fats.
Endurance athletes need to minimize the amount of saturated fat consumed. Most fat calories should be in the form of monounsaturated fatty acids.
When adding fat to your diet to keep up with the demands of endurance training, focus your fat intake on healthy fats 1. This includes:.
In addition to the three macros, endurance athletes also benefit from some specific micronutrients. Two to consider are vitamins C and D. Vitamin C is perhaps best known for boosting immunity. But it also serves other important purposes. One is that it is an antioxidant, protecting the cells against free radical damage.
Another is that it supports wound healing. According to a study , vitamin C also helps athletes recover during the competitive season 2. Citrus fruits and potatoes are high in vitamin C. So are peppers, broccoli, strawberries, and kiwi. Vitamin D is important for bone health. Weak bones mean more fractures and breaks.
A study also ties adequate vitamin D levels with improved athletic performance 3. Taking a cod liver oil supplement is one way to get more of this nutrient. Orange juice and dairy are also high in vitamin D. While you lose mostly water through sweat, you also lose electrolytes — mainly sodium.
The sodium content of sweat can be anything from mg per 1,ml to more than 2,mg. Most electrolyte tablets, salt capsules or sports drinks provide mg of sodium.
If you are diluting your electrolytes into ml of fluid, this will mean having to consume around 2,ml of fluid per hour to meet your sodium requirements in longer races, which is hard from a consumption and transportation point of view. In fact, the biggest cause of mid-run stomach issues is related to sodium imbalance — not sports nutrition gels or bars.
If you are dehydrated and consuming glucose, it becomes highly concentrated in the gut. This is because blood is being directed away from the stomach to the working muscles, so the gut cannot absorb the glucose quickly enough, resulting in stomach upsets.
I usually recommend that runners take on mg of sodium per hour during longer training runs and races. This can be a mix of salt tablets, electrolytes, energy drinks and even food if you can stomach it, like salted peanuts and cured meat.
Keeping your sodium levels in balance is important before big training sessions and races, too. I often suggest that runners start drinking electrolytes in the 24 hours before race day to help prevent the issues above.
Not all fat is bad for you. You need some fat in your diet to help absorb the fat-soluble vitamins A, D, E and K, and to provide essential fatty acids that the body can't produce itself.
These nutrients are important for recovery and immune health and to prevent inflammation and fatigue. So, fat should be an integral part of your runner's diet. That said, not all fats are good, either. Eating too much saturated fat can raise levels of harmful cholesterol, which increases your risk of heart disease.
Sources include pies, cakes and biscuits, and fatty cuts of meat like sausages and bacon. Saturated fat also encompasses trans fat, which is often found in processed foods.
To up your intake of the good stuff, aim to include the following in your diet:. I encourage runners to choose good fats over saturated varieties. However, these fats still have a high energy value and should be eaten with that caveat in mind.
It's also worth noting that high-fat foods slow digestion, so they should be avoided as an immediate pre-run fuel source. Protein consists of combinations of structures called amino acids. There are 20 amino acids that together form the building blocks of the body, combining in various sequences to make muscles, bones, tendons , skin, hair and other tissues.
Amino acids also transport nutrients and produce enzymes, among other functions. Eight of the 20 amino acids are essential and must come from your diet.
These are found as a complete source — where all essential amino acids are present — in animal proteins, such as dairy, meat, fish and eggs. They are found as an incomplete source — where one or more of the essential amino acids are lacking — in plant-based proteins, such as vegetables, grains, nuts and legumes.
If, however, these incomplete sources are combined in the correct way, you can make a complete source of protein. Some good combinations include baked beans on toast, rice and dhal, or a wholegrain bagel with peanut butter.
We in the sports and fitness industry hear a lot about protein, with many believing it is the most important macronutrient for active people. In reality, runners need protein primarily after exercise, rather than as a pre-run fuel source. Protein has been a huge area of research for many years, with the most recent findings demonstrating how important it is in the recovery phase.
While the preference is to consume a large amount of protein in the immediate recovery phase, you should ideally distribute protein-rich foods in your diet throughout the day to help to counteract protein imbalance. The suggested protein consumption for runners and active people is 0.
For a 65kg runner, this equates to 26g of protein at each serving, which looks like:. This article provides a platform for the ingredients recommended for optimal energy levels and peak performance during endurance training and racing.
Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel.
Just like a race car stores its fuel in a tank, the human body stores carbohydrates as glycogen in both our muscles and liver. These glycogen reserves are relied upon to stabilize blood sugars and allow for optimal muscle function. A single-day or hour carbo-loading protocol may be effective for shorter races, especially if the athlete is training through the race meaning no reduction in training volume is being implemented pre-race.
Sample easy-to-digest carbohydrate options include pretzels, plain bagels, bananas, white pasta, white rice, potato, rice-based cereals, sports drinks, and energy bars. Race Morning: Aim for grams of easy-to-digest low fiber carbohydrate in the hours leading up to race start. Be sure to allow 1 hour digestion time for every calories consume.
A sample pre-race meal to be consumed in the 2- 3 hours leading up to race start would be a plain bagel topped with a smear of peanut butter and honey plus ounces of sports drink. For example, an lb runner should aim for ~ grams of carbohydrate each hour of training or racing.
To maximize carbohydrate uptake into the muscles and extend endurance, choose products whose ingredient lists include multiple types of carbohydrate. Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose.
Common products used on race day include sports drinks, energy gels, energy bars, and energy chews. Post-Race: Aim for grams of carbohydrate, preferably in liquid form to promote rehydration as well as carbohydrate repletion, as soon as possible upon finishing a hard workout or race effort.
During digestion, protein is broken down into at least individual chemical building blocks known as amino acids that form a little pool within our liver and are used to build muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals.
Some research has found that inclusion of small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as aiding fluid uptake.
Eating the proper Endurance nutrition tips before and nitrition endurance events will keep you moving forward and feeling Herbal remedies for respiratory issues. Endurance athletes know Endurancw fueling their bodies nutrotion more than Refreshment Bar Ideas grabbing an energy bar before a workout and guzzling a sports drink afterward. Proper nutrition before and during a race can sustain them throughout grueling marathons, long-distance cycling events, and triathlons. Training for a marathon? The American College of Sports Medicine ACSM advises consuming between grams of carbohydrates per hour during endurance exercises that last longer than one hour. Cholesterol level and aging Issue. Nutrition and the Endurance Endurancf By Andrea Blueberry oatmeal cookies. Giancoli, Endurancf, RD Today's Dietitian Vol. Staying hydrated and fueling up with the right balance of carbs, protein, and fat is key to optimal performance. Nutrition choices can make or break an endurance runner's health and performance.
0 thoughts on “Endurance nutrition tips”