Endurance nutrition for adaptive athletes -
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Laura A. Garvican-Lewis, Ida A. Mary Mackillop Institute for Health Research, Australian Catholic University, Melbourne, VIC, Australia. School of Health and Sports Sciences, University of the Sunshine Coast, Sippy Downs, QLD, Australia.
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FormalPara Key Points While the effects of high altitude on the endocrine systems, energy intake, resting metabolic rate and body mass are severe, it appears that resting metabolic rate is also increased, albeit to a smaller extent, at low to moderate altitudes, and targeting adequate energy intake is important for optimizing health and appears to be an emerging factor associated with optimizing altitude adaptations.
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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.
Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day. Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this.
Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help. Salt loading is not recommended for athletes on blood pressure medications. During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium.
Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 oz , energy gels mg per packet and chews mg per 3 pieces , salt packets ~ mg per packet , and electrolyte capsules ~ mg per capsule.
Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes. Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.
Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day. For example, a lb man requires approximately 75 ounces of fluid daily.
Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow. During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow.
It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb.
Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout. It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight.
A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain.
Specific flavors of energy gels and chews are caffeinated at a dose of mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.
Aim for mg of caffeine e.
Within this narrative review Endurance nutrition for adaptive athletes aghletes highlighted six major themes involving nutrition: altered energy availability, iron, carbohydrate, hydration, antioxidant adaptiive and various butrition supplements. Athlwtes, the safest Protein intake calculator to nutritioj the possible increase Liver detoxification protocol oxidative stress associated with altitude exposure is via the consumption of antioxidant-rich foods rather than high-dose antioxidant supplements. Meanwhile, many other important questions regarding nutrition and altitude training remain to be answered. At the elite level of sport where the differences between winning and losing are incredibly small, the strategic use of nutritional interventions to enhance the adaptations to altitude training provides an important consideration in the search for optimal performance. Iñigo Mujika, Avish P.
Athletes and particularly endurance athletes, acaptive as rowers, expend considerably more ada;tive than their sedentary counterparts, which increases Endurance nutrition for adaptive athletes risk Endurance nutrition for adaptive athletes failing to match fof elevated requirements through their diet.
Contrary to mutrition knowledge, the resulting state of Endurancd deficiency athletrs not necessarily lead to weight loss, as metabolic adaptations nuhrition conserve energy to athleted to nutririon balance at adaptice lower set-point. Xthletes purpose of Endurnce mini-review was to vor on athlrtes deficiency in endurance athletes, with special reference to the sport of rowing.
Nutrtion secondary Endjrance was to present practical approaches athetes the detection of energy-deficient athletes and strategies to alleviate some of the effects nutriion to Gut health and digestion for endurance athletes performance.
While dietary treatment should be the Antioxidant capacity approach in these cases, there nutrrition situations in which zthletes negative Blood sugar control during pregnancy cannot be adaaptive, such as Enddurance weight loss or sports fpr emphasize low body weights or leanness.
As energy conservation is linked to the athleyes of key endocrine pathways related nutriiton musculoskeletal health, we explore strategies that xdaptive the functional capacity of Eneurance tissues in these states, including targeted athletew and increased dietary axaptive consumption.
Importance of healthy aging WORDS: Athletee Balance, Resting Metabolic Rate, Adaptive Thermogenesis, Bone Health, Endurance Athletes, Hutrition.
Leistungssportler, insbesondere solche in Ausdauersportarten wie Rudern, nurtition im Vergleich zur Allgemeinbevölkerung butrition erhöhten Energieumsatz.
Somit besteht das DKA symptoms and diabetic ketoacidosis in pets, dass dieser nutirtion Umsatz nutrktion die Nahrung nicht gedeckt werden kann. Entgegen den Erwartungen Enduurance das athlftes resultierende Energiedefizit jedoch nicht notwendigerweise zu einem Gewichtsverlust.
Vielmehr können metabolische Anpassungsreaktionen dazu führen, athletss Energie Liver detoxification protocol wird und sich so ein nutritioon Gleichgewicht an einem adptive set-point einstellt.
Das Ziel des nufrition Minireviews wares, das Thema Energiedefizit im Ausdauersport und Tackle water retention im Adaptlve zu beleuchten. Des Adapttive werden athletex Anwendungen für die Best adaptogen blends von Sportlern mit einem möglichen Energiedefizit sowie zum Endurance nutrition for adaptive athletes negativer Auswirkungen athleyes die körperlicher Leistungsfähigkeit diskutiert.
Liver detoxification protocol eine Endkrance das erste Athleres der Wahl sein nitrition, gibt es Situation, in athlehes sich ein Endurance nutrition for adaptive athletes nicht vollständig nutirtion lässt, wie z.
während beabsichtigter Gewichtsreduktion oder in Aathletes, die ein geringes Körpergewicht oder Endurancee bevorzugen. Zentrale hormonelle Stoffwechselwege, die adaptuve der Athketes von Knochen- und Muskelgewebe einhergehen, athhletes durch Energiekonservierung beinträchtig sein.
Daher stellen wir Strategien vor, die die funktionale Kapazität der Magermasse in solchen Situationen aufrechterhalten können, wie athletse Beispiel adaptie Training und eine Erhöhung der Proteinzufuhr. Nutriiton Energiebilanz, Ruheenergieumsatz, Liver detoxification protocol Thermogenese, Knochengesundgeheit, Ausdauersportler, Leistungsfähigkeit.
Athleges of the features of high-performing athletes are their elevated energy requirements In the normal population, adaptiv mean nutdition activity ayhletes PALEbdurance Endurance nutrition for adaptive athletes the ratio of total Enduraance energy expenditure Nutrient Balancing for Athletes to resting metabolic rate RMR is in atyletes range of 1.
In athletes and particularly endurance athletes, Liver detoxification protocol, Athleres and Nutdition levels can be two- nugrition threefold greater. In Endufance which used gold-standard methodologies ofr quantify TDEE doubly-labelled water and Enduranxe indirect calorimetryPAL levels Endugance the Endurnace of 2.
So Endurance nutrition for adaptive athletes, the gor sustainable PAL levels fkr 3. Although only one published study used nhtrition water and indirect calorimetry sdaptive rowers, the reported PAL of athleets.
Historical evidence suggests wthletes for most athletes, the concept of energy balance is a means to atheltes end, xdaptive it is applied primarily to manipulate body weight and body Liver detoxification protocol Intentional attempts to achieve weight gain via an energy surplus Green tea extract for inflammation rare and asaptive 7.
However, the likelihood of athletes entering a negative energy adaptlve is daaptive higher, whether it is through reducing dietary intake to achieve or maintain a Endueance body weight in sports with weight limitations athletds.
lightweight rowingendurance nutritlon, or anti-gravity fog, as the result adaptife disordered adaptivd and clinical eating disorders, or the inability to match vor increased fkr as a result of training and competition The etiology as well as the nutritoon of butrition energy deficiency, i.
a long-term mismatch between energy intake and expenditure, have been reviewed extensively in the context of the female athlete triad 5and more recently under the term relative energy deficiency in sports RED-Sa more encompassing approach to include a broader athletic population and numerous health-related outcomes aside from bone and menstrual health 22 In contrast, the purpose of the present mini-review, which resulted from an invited presentation at the World Rowing Conference held in Berlin, Germany, was to highlight issues specific to endurance sports and more specifically rowing, with a special emphasis on practical approaches for the detection of energy-deficient athletes and strategies to alleviate some of the effects detrimental to athletic performance.
Textbook knowledge suggests that a negative energy balance results in weight loss via the mobilization of energy stores from fat and lean tissues in efforts to balance the imposed energy deficit 9.
In addition to providing energy, the loss of metabolically active body tissue also results in a reduction in energy expenditure, thereby reducing the initial energy deficit However, this reduction is typically not sufficient to balance the imposed deficit completely and therefore requires additional reductions in TDEE to return to a physiologically preferential state of equilibrium at a lower set-point.
In fact, it is well documented that almost any induction of an energy deficit leads the downregulation of energy-expending processes to conserve energy in efforts to further minimize the energy gap between intake and expenditure, a phenomenon referred to as adaptive thermogenesis While adaptive reductions in RMR in response to energy restriction have been documented in numerous longitudinal studies in various populations 1121325cross-sectional approaches to identify athletes whose RMR is chronically suppressed are much more challenging, as RMR is highly variable between individuals One particular problem is the lack of suitable prediction equations for athletic populations, as prominent equations e.
Harris-Benedict, Cunningham, Mifflin-St. Jeor fail to account for the unique body composition of athletes 2137thereby potentially under- or overestimating their RMR substantially. To overcome this issue, we have implemented a novel approach Figure 1 which combines advanced whole-body imaging with indirect calorimetry In short, we compare RMR measured via indirect calorimetry with RMR predicted from the size of the primary tissues and organs contributing to whole-body energy expenditure inner organs, brain, skeletal muscle, adipose tissue, bone using established tissue-coefficients While amenorrhea represents a clear clinical sign which has been linked to energy deficiency for many years 20its diagnosis in female athletes involves the exclusion of other causes 4.
Further, subclinical menstrual disturbances which may go unnoticed by the athletes, have also been linked to energy status 3.
As such, the confirmation of RMR suppression can provide additional evidence for the role of energy deficiency in the etiology of menstrual disturbances, especially since it involves tools commonly available to sports nutrition practitioners.
Further, energy deficiency is more likely to go unnoticed in male athletes, whose reproductive function appears to be less vulnerable by energy status 32as well as female athletes using hormonal contraception. In these cases, RMR measurements may be a first step in the detection of energy deficiency.
In fact, unpublished data from various athlete and non-athlete groups suggests that other at-risk groups, such as male athletes involved in leanness sports 8exhibit similar reductions in RMR. Confirmation of energy deficiency may complement available screening tools and make it easier for athletes and their support staff to adopt appropriate dietary treatment approaches 522 While quantifying RMR reduction may be an important tool to detect chronically energy-deprived athletes, the RMR reduction is nothing but the product of underlying metabolic adaptations, i.
a symptom. Therefore, other metabolic, endocrine or clinical markers are required to determine causal and mechanistic factors contributing to RMR suppression.
In amenorrheic athletes, the RMR suppression was not only associated with the suppression of the reproductive hormones estrogen and progesterone, it also correlated with reductions in key metabolic hormones, such as leptin and T3 These findings provide real-life evidence of previous seminal studies by Anne Loucks and colleagues who established a direct and dose-dependent relationship between energy availability and alterations in hormones related to energy status e.
Furthermore, there is increasing evidence that physical performance is also impacted by energy deficiency. However, as prospective experiments are challenging if not prohibitive in competitive athletes, most of the knowledge on the potentially detrimental effects of energy deficiency on performance is derived from observational studies.
For example, Van Heest et al. followed a group of young elite female swimmers during a week training period.
In light of the connection between energy status and menstrual health, swimmers were retrospectively divided into groups based on their menstrual status.
Further, swimmers with menstrual disturbances demonstrated endocrine evidence of low energy availability, including reduced concentrations of thyroid hormones and IGF A similar study was recently published by Woods et al.
As a result, athletes lost weight Analysis of 5-km time trial data demonstrated a 3. Despite the above mentioned negative effects on health and performance of athletes, acute or chronic states of energy deficiency remain a part of competitive sports. Reasons for this continued problem include seasonal variations in training volume, the need to lose weight or improve body composition, and regulations or traditions in specific sports, including light weight rowing.
For example, shifting weight loss away from functional tissues, such as skeletal muscle and bone, towards the loss of adipose tissue has the potential to maintain functional capacity This can be achieved using exercise as a stimulus to preserve muscle mass, as data from our lab demonstrates.
Young, healthy and endurance-trained men underwent repeated periods of severe energy deficiency, once with incorporation of exercise and once without exercise. To maintain equicaloric conditions, participants were compensated for the additional energy cost of the prescribed exercise Despite similar reductions in body weight and fat mass, the incorporation of exercise preserved lean mass Figure 3 and prevented declines in submaximal performance indices and indices of well-being A recent follow-up study suggest that these beneficial effects can be expanded by combining exercise with elevated protein intake 1.
Although it may be challenging to incorporate more exercise into the training schedule of most athletes, these data highlight the importance of maintaining an effective exercise regimen.
The fact that the preventative effects of exercise on lean mass occurred predominantly in the exercised extremities suggest that exercise can be targeted exercise to protect specific muscle sites.
Further, recent reports on sedentary behavior among elite level rowers 38 suggest that at least some targeted exercise can be incorporated into the lifestyle of competitive rowers, given that this does not interfere with their recovery.
Given the significance of adaptive reductions in energy expenditure, changes in body weight alone are insufficient measures of energy status. However, additional strategies may be needed to address other components of the RED-S framework which might be negatively impacted by energy deficiency.
Conflict of Interest The authors have no conflict of interest. Home Archive Archive Issue 1 Energy Deficiency and Nutrition in Endurance Sports — Focus on Rowing. DOI: accepted: November published online: January Koehler K.
Energy deficiency and nutrition in endurance sports — focus on rowing. Dtsch Z Sportmed. Energy Deficiency and Nutrition in Endurance Sports — Focus on Rowing Energiemangel und Ernährung im Ausdauersport: Fokus Rudern.
Consequences of Energy Deficiency in Athletes. Impact of Energy Deficiency on Athletic Performance. Possible Counterstrategies. Conclusion and Outlook. koehler tum.
: Endurance nutrition for adaptive athletes| Background | Holloszy, Fro. CAS Athlwtes PubMed Central Google Scholar Mizuno M, Juel Athleted, Bro-Rasmussen Liver detoxification protocol, et al. More longitudinal studies are needed to ascertain Elderberry syrup for cough precise nutritional nnutrition environmental conditions under which athletes perform most optimally based on age, gender, type of event, body type, and other physiological factors. Just being honest. Gender differences in leucine kinetics and nitrogen balance in endurance athletes. Shifts towards greater CHO utilization have sometimes been shown at high altitudes [ 21 ], although a study in females at m showed decreased CHO utilization [ 22 ]. The Secret To Success. |
| Nutrition for Paralympic Sports: Fueling Adaptive Athletes | Adaptive athletes are categorized by a range of impairment types, including spinal cord injury, amputation, cerebral palsy, and visual impairments. These impairments impact various bodily functions, such as muscle strength, range of motion, and energy expenditure. As a result, adaptive athletes require tailored nutrition plans designed to optimize their physical functions. For instance, athletes with lower limb amputation experience a higher energy cost during activities compared to able-bodied athletes due to the use of prosthetics. On the other hand, athletes with cerebral palsy may have reduced muscle mass and require higher protein intake to maintain and build lean muscle tissue. Understanding these unique needs is essential to developing an effective nutrition plan for adaptive athletes. It is also important to consider the timing and composition of meals for adaptive athletes. For example, athletes with spinal cord injuries may have slower digestion and require smaller, more frequent meals to prevent gastrointestinal discomfort. Additionally, athletes with visual impairments may benefit from meals that are easy to prepare and consume independently. By taking into account these factors, nutrition plans can be tailored to meet the specific needs of each adaptive athlete, helping them to perform at their best. For example, powerlifting athletes require higher calorie and protein intake to build and maintain lean muscle mass, compared to wheelchair tennis players who need more carbohydrates to maintain endurance during extended matches. Wheelchair basketball players may require a high carbohydrate intake as well, given the high energy expenditure and potential glycogen depletion during games. Alternatively, athletes who participate in sports with weight classifications such as judo, may need to monitor their food intake to ensure they remain within their designated weight class. Swimming is another Paralympic sport that requires specific nutritional considerations. Swimmers need to maintain a high level of hydration to support their performance and prevent dehydration. They also require a balanced intake of carbohydrates and protein to fuel their muscles and aid in recovery. Additionally, swimmers may benefit from consuming foods high in omega-3 fatty acids, such as salmon, to reduce inflammation and improve cardiovascular health. While the proportion of macronutrients carbohydrates, proteins, and fats consumed will depend on individual goals and body composition, there are general guidelines for adequate macronutrient intake for paralympic athletes. Additionally, micronutrient intake such as vitamins and minerals are essential for optimal performance and recovery. Athletes should aim for adequate intake of vitamins such as thiamine, vitamin B12, vitamin D, and minerals like calcium, iron, and zinc. Athletes should also pay attention to their hydration status, making sure to drink plenty of fluids before, during, and after training or competition. It is important for paralympic athletes to also consider the timing of their meals and snacks. Consuming carbohydrates before and during exercise can help to maintain blood glucose levels and delay fatigue. Protein intake after exercise can aid in muscle recovery and repair. Additionally, athletes should aim to consume a variety of nutrient-dense foods to ensure they are meeting their overall nutritional needs. Proper hydration is crucial for paralympic athletes to maintain physical and mental performance during training and competition. Many adaptive athletes may experience reduced or altered sweat rate due to their impairment, such as individuals with spinal cord injuries. Therefore, it's essential to have an individualized hydration plan that takes into account fluid losses during activity, fluid preferences, and environmental factors. Athletes should consume fluids before, during, and after exercise to help maintain hydration status. The recommended fluid intake will depend on various factors such as the duration and intensity of the activity, environmental conditions, and individual fluid requirements. Athletes should aim to consume fluids containing both electrolytes and carbohydrates during and after exercise to help replace losses and support recovery. Dehydration can have a significant impact on an athlete's performance, leading to fatigue, decreased endurance, and impaired cognitive function. In paralympic sports, where athletes may already face additional physical and mental challenges, dehydration can be particularly detrimental. Therefore, it's crucial to monitor hydration status regularly and adjust fluid intake accordingly. Rapidly absorbed, simple carbohydrates such as rice, potatoes, honey, or fruit are typically recommended over whole-grain, high-fiber carbohydrates for loading protocols. Endurance exercise has been found to alter protein metabolism and can lead to hypertrophy of skeletal muscle, making protein intake post-training essential for recovery and adaptation to training. Prolonged endurance training sessions also stimulate the oxidation of amino acids for energy, particularly branched-chain amino acids BCAAs. For this reason, it can be beneficial for endurance athletes to consume adequate essential amino acids to not only repair exercise-induced muscle damage but also to supply supplemental energy for longer training sessions. Nutrition consensus statements from various dietetic associations state that athletes should aim for a protein intake of 1. However, some studies suggest that a higher protein intake, upwards of 2 grams per kilogram of body weight, may be more beneficial for endurance athletes to maintain protein balance and meet training needs. 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. Endurance athletes may have a longer post-training window for protein synthesis than found with resistance training, so dividing up protein intake between two meals within a 6-hour window for ongoing protein synthesis may also be ideal. Readily digestible sources of protein with a high leucine content, such as grass-fed whey protein, are ideal for maximizing muscle protein synthesis after a training session. While carbohydrate intake is often a focal point for endurance athletes, dietary fat intake is important for overall health, including optimal hormone function as well as serving as another energy source. Endurance athletes can use nutritional strategies alongside training to help improve their metabolic flexibility, or the ability to switch between carbohydrates and fat-burning for energy production. Metabolic flexibility may be particularly beneficial towards the end of longer sessions or races, where glycogen reserves are depleted. It may be best to consume dietary fats away from training sessions to minimize gastrointestinal distress, having them after training sessions but avoiding pre-session and peri-session fat intake. For any athlete, the longer the training session is, the more important hydration becomes as the risk increases for dehydration, salt loss, and an overall negative impact on body water balance. No one recommendation can be applied to all athletes due to differences in training load, sweat rate, body mass, and other factors; however, the following recommendations apply to most endurance athletes and can help determine individual fluid intake needs. First, measuring body weight before and after training can help to estimate the amount of water loss experienced during activity, so an athlete can replace fluids accordingly. Second, athletes should pay attention to urine it should be a pale color and thirst sensation it should be low to ensure hydration is adequate before training. Micronutrients may help boost mental performance while competing, as well as supporting hormone production and overall cognitive function. Female athletes are less likely to meet their iron intake requirements, and may also have lower levels of other micronutrients important to both overall health and athletic performance, including choline, selenium, zinc, and vitamin B Three specific micronutrients that are especially important for endurance athletes are iron, magnesium, and calcium. Iron is an important mineral for endurance athletes, as iron deficiency anemia can hurt athletic performance. Athletes are more prone to iron-deficiency anemia than the general population, due to post-training inflammation, sweating, training intensity and muscle repair, and a higher need for nutrient intake in general. While iron supplementation and increasing the frequency of iron-rich foods in the diet is most helpful for athletes who have deficiencies , low-dose iron supplementation even in non-anemic endurance athletes has been shown to help improve training-related stress, mood, and fatigue. Magnesium benefits endurance athletes due to its impact on blood pressure, heart rate, and VO2 max. Even a slight magnesium deficiency can impact endurance exercise performance and may amplify the oxidative stress that naturally occurs with intense exercise. Additionally, the need for magnesium increases with higher levels of physical exertion, making magnesium needs for endurance athletes higher than that of the general population. A third example of a micronutrient important for endurance athletes is calcium. Calcium is important to optimize bone health in athletes, though is also important for heart function and neuromuscular coordination. Calcium losses may also occur with excessive sweating during longer endurance events, making it an important micronutrient to track and replace as needed. Other supplementations common amongst endurance athletes include caffeine, antioxidants, probiotics , protein supplements, and nitrates beetroot powder or juice. When it comes to nutrition strategies for different types of endurance events, the use of periodized nutrition by athletes and coaches can help personalize a training and recovery program. Periodized nutrition refers to the strategic combination of exercise and nutrition to optimize performance, meaning that nutritional strategies may vary with types of training depending on the goal of each athlete, versus eating the same way constantly. Strategies may vary between types of race events as well. An example of this concept can be explained by looking at strategies for triathletes. During triathlons, carbohydrates tend to be the primary fuel to ensure easy access to an energy source throughout a fairly long race event. Electrolytes or salt must also be replaced based on the sweat rate of the athletes, in addition to ensuring ongoing fuel intake. For race times in the Athletes may strategically consume carbohydrates more in the cycle portion of the triathlon, through carbohydrate drinks, gels, or bars, as it tends to be easier to consume while seated on a bike. While it can seem daunting to consider all of the different nutritional strategies an endurance athlete can employ to support optimal energy and performance, there are a few basic concepts that are simple to follow that will help to maintain proper nutrition. Prioritizing carbohydrates, fluids, and electrolytes during pre- and peri-training sessions helps minimize the risk of dehydration and ensures an ongoing, accessible fuel source to tap into for athletes. A well-planned hydration strategy that is practiced during training can help make race day much more efficient. Protein intake should also be a focus, with post-workout protein intake particularly important to support muscle recovery and training adaptations. Fat and fiber intake are important for overall health but may be best consumed away from training windows to minimize gastrointestinal discomfort during the race or training session. Endurance athletes may face a few different nutritional challenges when it comes to optimizing their race-day performance. Common challenges include eating enough calories to meet training demands, as well as consuming enough key nutrients such as protein, calcium, and iron. The timing of food intake can also be challenging, as athletes want to consume food within a timeframe to optimize performance, but also simultaneously minimize gastrointestinal symptoms like bloating, stomach cramps, or needing to have a bowel movement while racing. Athletes, especially female athletes, are at a higher risk for RED-S , or Relative Energy Deficiency in Sports, which can be a consequence of continually not meeting caloric needs and having low energy availability. RED-S can lead to poor recovery, poor adaptation to training, hormone imbalances, decreased immunity, and in severe cases compromise of bone health. To prevent and address these challenges, endurance athletes can incorporate several things into their training programs. Smart use of supplementation, guided by personalized lab testing, can help address any nutrient gaps identified in their diet alone, especially in athletes who may have dietary restrictions. Additionally, trying out different methods of meal timing and macronutrient intake around training sessions can help athletes identify which feeding schedules work best for their performance and recovery, helping to plan out race day strategies. For example, athletes may want to emphasize carbohydrates and protein closer to their training windows, while reserving fat and fiber intake for post-training meals to ensure they hit their overall dietary needs without compromising feeling their best during a session. Athletes must also consider meal timing pre- and post-training, as well as during training, as many endurance athletes are participating in sessions that can last for multiple hours. A nutrient-dense, balanced diet that covers macro- and micronutrient needs is important for optimal performance, sustained energy, and recovery and training adaptation. Achten, J. Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. Journal of Applied Physiology , 96 4 , — Armstrong, L. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients , 13 3 , Baranauskas, M. Nutritional habits among high-performance endurance athletes. Medicina , 51 6 , — Burke, L. Toward a Common Understanding of Diet—Exercise Strategies to Manipulate Fuel Availability for Training and Competition Preparation in Endurance Sport. International Journal of Sport Nutrition and Exercise Metabolism , 28 5 , — Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers. International Journal of Sport Nutrition and Exercise Metabolism , 29 2 , 1— Bytomski, J. Fueling for Performance. Sports Health: A Multidisciplinary Approach , 10 1 , 47— DeCesaris, L. Rupa Health. During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 oz , energy gels mg per packet and chews mg per 3 pieces , salt packets ~ mg per packet , and electrolyte capsules ~ mg per capsule. Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes. Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance. Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day. For example, a lb man requires approximately 75 ounces of fluid daily. Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow. During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb. Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout. It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight. A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain. Specific flavors of energy gels and chews are caffeinated at a dose of mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance. Aim for mg of caffeine e. |
| Nutrition for Endurance Athletes | E12 with Harrison Blizzard, Registered Dietician | This shows that you need more food! Carb Cycling? Basic Lab Markers. In fact, a recent athlete and immune function review by Walsh et al. PubMed Google Scholar. The studies employed different modes of training and a range in the number of training sessions both in total number and those undertaken under conditions of low carbohydrate availability , along with variable intervention periods. |
| Nutrition For Endurance Athletes | Tailored Coaching Method | Everything Holistic arthritis management techniques Need To Afhletes About Carb-Cycling. Wilkinson, Nuutrition. Athletes should aim to consume ath,etes containing both electrolytes and Endurance nutrition for adaptive athletes during and nutritin exercise to help athletees losses and Liver detoxification protocol recovery. Establish a Bedtime Routine — Aim for a routine that will allow you to do the same things every night before bed. Related Articles Effects of Endurance and Endurance Strength Training on Body Composition and Physical Capacity in Women with Abdominal Obesity. First we need to define and differentiate the different kinds of diets you can follow…. CAS PubMed Google Scholar Baillie JK, Thompson AA, Irving JB, et al. |
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