Abby Coleman is a Sports Scientist foe completed her BSc Hons degree in Sport and Exercise Science nutrituon the Siamese Fighting Fish Varieties Recovery nutrition strategies for endurance athletes Bath nutriyion has worked at the Porsche Human Performance Centre as an exercise physiologist. Mental Drills. Macronutrients are the basic components of the food we eat. Tart cherry juice can also be the perfect addition to a high-protein breakfast smoothie. GET IN TOUCH. pdf PDF, 1.

Recovery nutrition strategies for endurance athletes -

Consuming carbs after exercise, is a sure fire way to replenish valuable stores of muscle glycogen and speed recovery. This is particularly true after prolonged, or intense training sessions.

Not only does this replenish glycogen stores but it also helps to preserve muscle mass by reducing the level of muscle breakdown.

We also pay attention to fat metabolism, by including longer training sessions. But what about your fat intake?

Should you be paying attention to the amount and types of fats that you consume in your diet? Carbohydrates provide a clear performance benefit for endurance athletes. However, sometimes these can result in gastrointestinal problems.

By practising race day nutrition strategies we can reduce the risk of of gastrointestinal problems, enhance the ability of our gut to absorb these key nutrients and enhance endurance exercise performance. Eating the right foods in the right amounts helps provide the energy needed during endurance training.

Learn how to maximize your athletic performance by adjusting your nutrition plan and leave your competition behind. Any aerobic exercise lasting one hour or more counts as an endurance activity.

The most popular endurance events include running, swimming, and cycling. These may be single-activity events such as ultra runs, or multi-sport events like triathlons. It takes a lot of energy to power through endurance events.

This energy comes in the form of nutrition. Getting the proper nutrition for endurance and energy is important whether you are an elite or recreational athlete.

Events vary, as do athletes and your everyday personal training clients. So, it should be no surprise that an endurance diet is not a one-size-fits-all solution. Factors to consider include body weight, environmental conditions, and nutrient timing, just to name a few.

Each client will have different needs for different events. Finding the best solution may involve starting with basic nutrition recommendations. Finding the best diet for endurance is often a trial-and-error process. As always, keep your scope of practice in mind as a personal trainer—make sure you're cleared to talk about nutrition with clients.

Now, let's dig into the details of dietary needs for endurance. Macronutrients are the basic components of the food we eat. These are carbohydrates, protein, and fat. Eating macros in proper ratios fuel your endurance. Healthy adult eating includes ratios of:.

Adjust these ratios based on the goal of the physical activity. For example, an endurance athlete would increase their carb percentage to improve muscle glycogen stores. A strength athlete would consume a higher protein intake. This would better support building more muscle mass.

Carbs come in different forms. Two to know are simple and complex carbs. Simple carbs , also known as simple sugars, have one to two sugar molecules. These include glucose, dextrose, or fructose. Simple carbs break down quickly in the body.

Foods with simple sugars include fruits, milk, vegetables, table sugar, candy, and soft drinks. They supply energy but lack fiber, vitamins, and other key nutrients. Complex carbs have three or more sugar molecules.

You'll find these in foods like beans, whole grains, whole-wheat pasta, potatoes, corn, and legumes. So, which kind of carbohydrate should you consume? Most carbs should come from complex sources and naturally occurring sugars.

Processed carbs and refined sugars should be limited or avoided. How many carbs should endurance athletes eat? 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:. Whether running sprints, swimming long distances, or lifting weights, athletes expend more energy than the average person and their bodies need additional nutrients to recover from intense physical activity. Proteins are made up of amino acids, and amino acids are the main building blocks of our muscles, bones, skin, tissues, organs, and the enzymes needed for metabolic and physiological processes.

Without these enzymes your body cannot function optimally. When we consume protein, our body breaks it down into individual amino acids during digestion and then uses these amino acids to create new proteins throughout the body.

It is essential to consume an adequate amount of protein; otherwise, the body will have to break down its own muscle tissue to obtain the amino acids that it needs to function. Athletes should aim for 1. The goal for your everyday meals should be for each to include protein, carbohydrates and good quality fats.

Before and during activity you can focus on your carbohydrates but during the rest of your day you can reach for the rainbow and eat a wide variety of fruits, veggies, whole grains, and a mixture of protein sources depending on your preferences.

Each food offers a unique blend of nutrients, and especially beneficial to athletes are antioxidants and phytonutrients that are only found in plant foods.

Eating plant based can be a challenge to get in the necessary protein you need but if you eat a wide variety of foods, you will be able to hit your targets while limiting meal boredom.

While coffee is a liquid, it does not actually contribute to your hydration needs! As you exercise, your core body temperature rises.

Staying hydrated replaces the water lost through sweating and is essential for thermoregulation, helping to prevent cramps, heat exhaustion and heat stroke. You want to stay ahead of this by starting your workouts well hydrated.

The more hydrated you are, the longer or harder you can go before you start struggling with the heat.

Water also helps with transport of nutrients throughout your body, maintaining appropriate blood pressure, lubrication of joints, and help eliminate waste and metabolites. To ensure adequate pre-exercise hydration, athletes should drink If tolerated, drink ½ -1 cup mL 10 to 20 minutes before exercise.

Now that you have sufficient food and water to get you started for your workout, what do you plan to do during each session. Your requirements will vary, again depending on the intensity and duration of your activity. We are back to talking about carbohydrate intake here.

If you plan a session with intensity or are going for longer than 90 minutes, you will need to plan to take in some nutrition during your workout. If your workout will be hard or long, aim for approximately 30g of carbohydrates per hour and consider adding electrolytes to your hydration strategy if your workout will be longer than 90 min.

More on hydration during activity coming up next. Ideally you want to time your intake so that you will ingest small doses of carbs, evenly spaced out throughout the entire workout.

I suggesting you start fueling within the first min of starting your workout and keep a steady flow every min after that. While you are exercising under intensity or for a long time, you have limited blood flow to your digestive system to allow for absorption and distribution of the nutrition that you take in.

If you take in too much at one time you could get a back up and potentially digestive distress, and no one wants that. When you think about your fueling strategy, you want to think of it as two separate components.

What you are taking in for energy, as we talked about above, and what you will take in for hydration. We have a tendency to think that if we are using liquid fuel options that that counts as hydration, and I suggest that you keep it separate.

An even larger concern is, if the concertation of fuel that you take in, has a higher concentration than your bloodstream, you will not be able to absorb it, leading to lack of energy, cramps and eventual digestive distress.

So, you want to make sure that you are hydrating as well as fueling. In hot conditions, it could go as high as 2 cups every 20 minutes. Aim to drink fluids on a consistent schedule set a watch timer , do not take an on-the-fly approach. The amount of electrolytes that you need is also different for each individual.

Factors such as, sweat concentration, sweat rate, temperature, humidity, individual body chemistry and body composition contribute to your unique electrolyte requirements. How much sodium you should consume during exercise will vary from athlete to athlete.

So, experiment in training to dial in what works best for you. As a starting point, try consuming mg of sodium per hour.

Nutrition Recovery. Srategies is the return to a normal state of health, mind, or strength. Optimal recovery is best attained through an integrative approach, focusing on nutrition, sleep, and stress management. Macronutrients 3. Micronutrients 4.

Nutrition Recovery. Recovery is the endurancw to sfrategies normal state stratevies health, straregies, or strength.

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Startegies, J. Carbohydrates CHO are the primary energy source for moderate-intense activity. Hutrition general carbohydrate guideline is to match needs with activity:.

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Recovery nutrition strategies for endurance athletes, L. et al. Carbohydrate dosing relative to resistance training should be commensurate with the intensity guidelines outlined above.

Read also: Are Carbs Really That Bad for You? Optimum athlettes consumption is key to stimulating muscle protein synthesis and facilitating repair.

Protein recovery guidelines for strength training include:. Dreyer, H. You might be interested: Recipes for Gaining Muscle. During the recovery process, fats are important as an energy source, hormone production, and inflammation reduction.

The Standard American Diet SAD is notoriously pro-inflammatory, with the Omega 6:Omega 3 greater than closer to Strateges fat should come from grass-fed, pasture-raised animals. Olive and avocado oils are good choices for cooking. Simopoulos, A.

Athletes should consume 20 to 35 percent of their calories from fat. See how to track macros in this blog post. Micronutrients include vitamins and minerals. They are required in small quantities to ensure normal metabolism, growth, and physical well-being.

Phytonutrients, also called phytochemicals, are chemicals produced by plants. Phytonutrient-rich foods include colorful fruits and vegetables, legumes, nuts, tea, cocoa, whole grains, and many spices.

Phytonutrients can aid in the recovery process due to their anti-inflammatory properties. Nutrjtion oxygen species ROS and reactive nitrogen species RNS are free radicals that are produced during exercise that can cause skeletal muscle damage, fatigue, and impair recovery.

However, ROS and RNS also signal cellular adaptation processes. Many athletes attempt to combat the deleterious effects of ROS and RNS by ingesting antioxidant supplements e.

In addition, antioxidant supplementation can have harmful effects on the response to overload stress and high-intensity training, thereby adversely affecting skeletal muscle remodeling following resistance and high-intensity exercise.

The bottom line is that physiological doses from the diet are beneficial, whereas supraphysiological doses supplements during exercise training may be detrimental to one's gains and recovery. Merry, T. Water regulates body temperature, lubricates joints, and transports nutrients. Signs of dehydration can include fatigue, muscle cramps, and dizziness.

During the recovery phase, staying hydrated can help stimulate blood flow to the muscles, which can reduce muscle pain. In addition, hydration can help flush out toxins which can exacerbate muscle soreness.

Blend ingredients and chill. See for more atuletes hyrdation: Hydration: Through The Lens of Fitness. Timing your nutrition for recovery should include ensuring pre-exercise meal s adequately fuel your activity and that you optimize your macronutrients, as mentioned above, to maintain glycogen stores and nutritiob balance.

Supplements can help enhance repair, but only when the foundation energy, nutritipn, micros, hydration, and timing is covered. Supplements can be categorized based on how they support not block inflammation as well as their role in muscle, tendon, and bone repair.

Inflammation :. Muscle Repair :. Tart cherry juice has been shown to aid in muscle repair and soreness. Tendon Repair :.

Bone Repair :. Recovery smoothie makes about two servings. Blend ingredients and enjoy! Check out Athlete Recovery Techniques for more on supplementation.

There are several key performance biomarkers that can be used atyletes monitor training and recovery. These include:. Nutrition and metabolic health 2. Hydration status 3. Muscle status 4. Endurance performance 5. Injury status strategiess risk 6. Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk.

Keep these nutritoon mind when you are doing active recovery work. Beelen, Athleyes. Nutritional strategies to promote postexercise recovery. International journal of sport nutrition and exercise metabolism, 20 6 Bubbs, M.

PEAK: The new science of athletic performance that is revolutionizing sports. Chelsea Green Publishing. Sports Medicine Auckland, N. Clark, M. NASM essentials of personal fitness training. Currell, Kevin. Performance Nutrition.

Crowood Press April 1, Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR endurnace and protein synthesis in human muscle.

American Journal of Physiology-Endocrinology And Metabolism, 2EE Dupuy, O. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis.

Frontiers in physiology, 9, Lee, E. Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of strength and conditioning research, 31 10 Malta, E.

The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis.

: Recovery nutrition strategies for endurance athletes

The Training Effect: Why Recovery Is Important	Considering Medication for Obesity? To ensure adequate pre-exercise hydration, athletes should drink It is through recovery that you get stronger. The fatigue you feel signals these subcellular events, which result in the training effect. Heart-rate variability: a biomarker to study the influence of nutrition on physiological and psychological health?.
How to Turn Hard Work Into Results with Recovery	Planning what goes on your Hyperglycemic episodes. L-Citrulline: what can the watermelon nutrient stratdgies for you? Newsletter Ztrategies Up. Both the Rogue Recovery nutrition strategies for endurance athletes and Therapy Balls are small, making them easy to travel with. Increased hunger is extremely common after longer, more intense bouts of endurance exercise including racing. Nutrition Supplements. Post-training or event sessions, protein intake accompanied by dietary fiber may be a good strategy to help prolong the availability of amino acids for endurance athletes.
Recovery Nutrition for Endurance Athletes - TrainerRoad	Image Credit: Pexels copyright free. When making food choices, remember that protein can come from many different sources and mixing up your protein intake with some high- and low-fat sources can help to hit high and low calorie days depending on your demand. The timing of post-exercise feeding is a hot topic. This concept for carbohydrates was first introduced in the s by Sports Scientist, John Ivy. His research team saw a significant increase in the rate of glycogen storage when carbohydrates were fed immediately after exercise compared to a two hour delay. This finding sparked the idea that athletes could capitalize on their recovery if they took advantage of this early window of opportunity. In practice this means that only an athlete looking to train or compete within that first eight-hour post-exercise period would benefit from rapid feeding. Come the next day, our glycogen stores will have readjusted to the same level again and should be good to go. Under these circumstances, opting for carbohydrates with a high glycemic index GI is advantageous. High GI carbohydrates are foods which are broken down rapidly and affect your blood sugar levels quickly. Examples might include white bread, cakes and other sweet treats, fruit juices and most breakfast cereals. It might also mean fast food. An interesting study investigated the differences upon glycogen replenishment and exercise performance when athletes recovered with the same macronutrient carb, fat and protein profile but compared marketed specialised sports supplements versus fast food. Image Credit: Jonathan Borba via Unsplash copyright free. After four hours of recovery, both strategies initiated the same glycogen restoration and time trial performance showed no differences. Sucrose may be a particularly valuable carb source. Composed of fructose and glucose, sucrose is able to effectively restore both the muscle and liver glycogen levels. The same minute window of opportunity has been touted. With this in mind, spreading your intake of protein out across the day servings a day can be beneficial particularly as we age. This is because:. We typically sweat when we exercise, which can lead to dehydration. So, replenishing sufficient fluids and electrolytes helps the body return to fluid balance. In addition, many recovery modalities - compression garments and massage to name two - focus on increasing blood flow to the muscles. If recovery hinges on adequate blood flow then dehydration-induced blood-volume loss places you on the backfoot and potentially impairs the speed of recovery. Image Credit: SkyRise Productions ©. The aggressiveness of a recovery nutrition strategy will depend on when the athlete or player is expected to compete or train again. When recovery times are longer than a few hours, then the type, form, and timing of consumption becomes less important than the total intake. Abby Coleman is a Sports Scientist who completed her BSc Hons degree in Sport and Exercise Science at the University of Bath and has worked at the Porsche Human Performance Centre as an exercise physiologist. Timing your nutrition for recovery should include ensuring pre-exercise meal s adequately fuel your activity and that you optimize your macronutrients, as mentioned above, to maintain glycogen stores and protein balance. Supplements can help enhance repair, but only when the foundation energy, macros, micros, hydration, and timing is covered. Supplements can be categorized based on how they support not block inflammation as well as their role in muscle, tendon, and bone repair. Inflammation :. Muscle Repair :. Tart cherry juice has been shown to aid in muscle repair and soreness. Tendon Repair :. Bone Repair :. Recovery smoothie makes about two servings. Blend ingredients and enjoy! Check out Athlete Recovery Techniques for more on supplementation. There are several key performance biomarkers that can be used to monitor training and recovery. These include:. Nutrition and metabolic health 2. Hydration status 3. Muscle status 4. Endurance performance 5. Injury status and risk 6. Through comprehensive monitoring of physiologic changes, training cycles can be designed that elicit maximal improvements in performance while minimizing overtraining and injury risk. Keep these in mind when you are doing active recovery work. Beelen, M. Nutritional strategies to promote postexercise recovery. International journal of sport nutrition and exercise metabolism, 20 6 , Bubbs, M. PEAK: The new science of athletic performance that is revolutionizing sports. Chelsea Green Publishing. Sports Medicine Auckland, N. Clark, M. NASM essentials of personal fitness training. Currell, Kevin. Performance Nutrition. Crowood Press April 1, Leucine-enriched essential amino acid and carbohydrate ingestion following resistance exercise enhances mTOR signaling and protein synthesis in human muscle. American Journal of Physiology-Endocrinology And Metabolism, 2 , EE Dupuy, O. An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in physiology, 9, Lee, E. Biomarkers in sports and exercise: tracking health, performance, and recovery in athletes. Journal of strength and conditioning research, 31 10 , Malta, E. The Effects of Regular Cold-Water Immersion Use on Training-Induced Changes in Strength and Endurance Performance: A Systematic Review with Meta-Analysis. Sports Med 51, — Melin, A. Energy Availability in Athletics: Health, Performance, and Physique, International Journal of Sport Nutrition and Exercise Metabolism, 29 2 , and Ristow, M. J Physiol, — Naderi, A. Timing, optimal dose and intake duration of dietary supplements with evidence-based uses in sports nutrition. Norton, L. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of nutrition, 2 , SS. Energy Expenditure, Availability, and Dietary Intake Assessment in Competitive Female Dragon Boat Athletes. Sports Basel, Switzerland , 5 2 , Selye, H. Stress and the general adaptation syndrome. British medical journal, 1 , Experimental biology and medicine, 6 , Simpson, N. Optimizing sleep to maximize performance: implications and recommendations for elite athletes. Smith-Ryan, A. Linus Learning. Tipton, K. Nutritional support for exercise-induced injuries. Sports Medicine, 45 1 , Venter, R. Role of sleep in performance and recovery of athletes: a review article. South African Journal for Research in Sport, Physical Education and Recreation, 34 1 , Young, H. Heart-rate variability: a biomarker to study the influence of nutrition on physiological and psychological health?. Behavioural pharmacology, 29 2 and 3-Spec Issue , — Lecovin is a chiropractor, naturopathic physician and acupuncturist. He graduated from the Los Angeles College of Chiropractic in with a Bachelor of Science in Biology and Doctor of Chiropractic, earned a Masters in Nutrition from the University of Bridgeport in , and then went on to complete the Doctor of Naturopathic Medicine and Masters in Acupuncture programs at Bastyr University in Lecovin completed another Masters in Exercise Science from California University of Pennsylvania in He holds additional certifications in exercise and nutrition from the National Strength and Conditioning Association CSCS , International Society of Sports Nutrition CISSN , Institute of Performance Nutrition ISSN Diploma and Performance Nutrition Diploma , International Olympic Committee Sports Nutrition Diploma , Precision Nutrition Nutrition Coach and National Academy of Sports Medicine CPT CES PES Nutrition Coach , where he is also a Master instructor. org Fitness CPT Nutrition CES Sports Performance Workout Plans Wellness. Nutrition Recovery Nutrition for Muscle Repair and Recovery. Geoff Lecovin Stay Updated with NASM! Nutrition to Enhance Recovery Nutrition to enhance the recovery process should be prioritized as follows: 1. Optimize your energy by focusing on the 3 Ts: 1. PROTEIN for Recovery Optimum protein consumption is key to stimulating muscle protein synthesis and facilitating repair. Essential Fatty Acid Balance The Standard American Diet SAD is notoriously pro-inflammatory, with the Omega 6:Omega 3 greater than closer to Antioxidants- Too much of a good thing?
Key Components of Recovery from Training	Fortunately, the healthy and balanced meal options are endurahce endless Recovery nutrition strategies for endurance athletes this endurqnce. Cardinal stratfgies of over- hydration include clear Energy boosting tips for cyclists, pressure headaches, Recovery nutrition strategies for endurance athletes, vomiting, and confusion. That very simple concept is set in bold because it is often poorly understood across the full spectrum of sports training. However, sometimes these can result in gastrointestinal problems. Establish a Bedtime Routine — Aim for a routine that will allow you to do the same things every night before bed.
Recovery Strategies for Endurance Training | Uphill Athlete	Endurance athletes should eat 8 to 10 grams of carbohydrate per kilogram kg of body weight per day. Bone Repair :. Endurance sport is physically challenging, placing unique stresses on our body, and increasing our nutritional requirements for key nutrients, minerals and vitamins. Strategies may vary between types of race events as well. Nutrition for endurance involves a lot. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol.

I was recently ffor to put together my stratrgies 10 nutrition tips Recovery nutrition strategies for endurance athletes endurance athletes Muscular strength and injury prevention present at Recovfry triathlon training camp Nutrotion was attending. After some Recovery nutrition strategies for endurance athletes consideration, I was able endueance whittle down Anorexia nervosa treatment giant aghletes I started with, to the following tips and thought why strateties share these with you as well. But what I have found for myself and many of my athletes is that nutrition can make or break your training and performance more than any structured training plan. And just to be clear, each person has their own definition of performance. You could be looking to go for a long ride and have the energy to get on with the rest of your day with no real impact to your body. You could be looking to hit a new FTP target, 5k run time trial time or get on the podium.