Nutritional requirements for endurance sports -
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.
Protein also can help mute hunger that arises during longer efforts. Athletes on restrictive energy intakes should aim for the high end of this recommendation. Race Morning: Include grams of protein in the hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars.
During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly. Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.
Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event. Common sources include milk, meal replacement shakes, and specialized recovery sports drinks. Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.
The principle electrolytes include sodium generally bound to chloride , potassium, magnesium, and calcium. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function.
SCHLÜSSELWÖRTER: Ernährungsempfehlungen, Nährstoffzufuhr, Rehydratation, Ausdauersport. Endurance athletes represent different sports such as running, cycling, swimming, triathlon, canoeing, skiing or walking and different disciplines within these sports.
Thus, energy requirements of endurance athletes may largely vary between sports, individuals and between different training periods. The total energy expenditure TEE of endurance athletes depends on their body mass, body composition, age, sex, non-exercise activity and frequency, duration and intensity of exercise.
Total TEE of endurance athletes is approximately 1. Meeting the energy demands is the major nutritional goal in endurance athletes. Especially in females the energy intake EI is often observed to be considerably below the estimated TEE 3 , With low EI, even a high proportion of carbohydrates might be insufficient to support adequate glycogen resynthesis during intensive training periods.
Carbohydrate-rich foods cereals, vegetables, legumes and products thereof should be the major source to account for elevated energy demands 25 , Competitive endurance athletes should aim to ingest 1. Elite endurance athletes might require up to 1. Sweat losses during exercise may considerably vary between endurance athletes and depend on individual sweat rates, type, duration and intensity of exercise, sex, fitness level and environmental factors such as heat or humidity 2.
In the literature, typical sweat rates of 1. There is strong evidence that dehydration increases the physiologic strain and the perceived effort to perform an exercise. Thus, athletes should aim for a regular fluid intake during exercise and support adequate hydration by regular meal consumption spread over the day 2 , 24 , However, to reduce the risk for exercise-induced hyponatremia overdrinking i.
weight gain during exercise should be avoided 2. In case food intake is adequate, no additional electrolytes or minerals are required in the sports drink during habitual training 24 , Recently, there is no rationale to assume that recommended daily allowances RDAs of micronutrient intake for the general population do not cover demands of athletes 17 , 37 , except for iron For antioxidants such as vitamins C and E, an increased requirement due to exercise-induced production of reactive oxygen species has been postulated However, there is no proof for detrimental effects on health or performance in case of marginal deficiencies Depletion of glycogen stores are a major cause of fatigue during endurance exercise Therefore, glycogen status should be optimized before competition.
Performance benefits i. maintaining the speed at the end of the race from carbohydrate loading seem to persist even when carbohydrates are consumed during competition 34 , Increased carbohydrate intake and tapered exercise or rest are prerequisites for glycogen storage The pre-exercise meal should provide sufficient fluids to ensure euhydration before exercise, be low in fat and fibre to reduce gastrointestinal complaints and improve gastric emptying and should be familiar to the athlete Depending on the individual needs and palatability, g of carbohydrate per kg body mass hours before exercise are recommended 5.
During endurance events, carbohydrates, fluids and sodium should be ingested depending on the exercise duration, intensity and environmental conditions. There is strong evidence for performance benefits when endurance athletes consume 0.
However, more recent studies have shown that the carbohydrate oxidation rate may be increased up to 1. A mixture of glucose using sodium-dependent glucose transporter-1 [SGLT-1] and fructose using glucose transporter 5 [Glut5] at a ratio of in amounts of 1. The administration form of carbohydrates does not influence the oxidation rate, thus athletes may combine beverages, carbohydrate bars or gels during long-distance events 32 , in hot and humid environments 2.
For endurance competitions of shorter duration min , mouth rinsing with carbohydrate solutions was shown to improve exercise performance, although the potential mechanisms are not fully understood yet 9, Fig.
Abstract Endurance sports are increasing in popularity and athletes at all levels are looking for ways to optimize their performance by training and nutrition. Publication types Review. Substances Dietary Carbohydrates Glycogen.
Whether your focus is running, Detoxification for improved energy or swimming, endurance training places unique stresses Speed and Agility Drills your body. One crucial factor is the way rdquirements training endurande Hyperglycemia and insulin resistance daily energy requirements. We also need to maintain hydration levels both during and after exercise. In this article we look at the basic principles of endurance nutrition. And the strategies employed by athletes to maximise performance and enhance recovery. After exercise, your body goes through a process of repair and regeneration.
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