For most people, a solid post-workout meal may be fairly carb-heavy g with a full serving of protein g and moderate fat g. Most content at Barbell Logic is geared toward training for strength, and while this article may seem to veer from that audience, some lifters also have an interest in endurance sports.

Regardless, it can be insightful to explore the differences and similarities between nutrition strategies for endurance and strength training. Rapoport, B. Metabolic factors limiting performance in marathon runners. PLoS Comput Biol, 6 10 , e At rest, the body primarily uses fat for fuel. As we start to exercise, the body increases its reliance on carbohydrates, as carbohydrate metabolism can provide energy to the working muscles at a much quicker pace and with a less immediate need for oxygen.

Fat utilization is highest during low-intensity aerobic exercises like casual cycling, jogging, and swimming. Higher intensity activities like sprinting and resistance training rely heavily on carbohydrates. Endurance exercise lower intensity activity uses more calories than high-intensity exercise, as you can see in the table below.

In practice, this is probably due to the fact that lower intensity activity can be sustained for longer periods of time, resulting in more cumulative caloric expenditure. This simple explanation of fuel usage and caloric expenditure during various activities will help us when discussing nutrition strategies.

As a side note, a lot of the recommendations are based on kilograms. To determine what it is in terms of pounds, just multiply the number of kilograms by 2.

A large source of heated debate among the fitness and medical communities on ideal food intake centers around carbohydrates. There is a large variation in recommendations for endurance athletes:. There are a number of strategies that can minimize this likelihood. In the past, it was pretty common to see athletes loading up on carbohydrates.

Anybody remember pasta nights before track or swim meets? Critical thinking and experimentation come into play here as well. A lot of these recommendations are for elite athletes and are likely over the top for the general population.

Is this necessary if you are only going to go for a minute run? Not at all. By meeting adequate carbohydrate requirements the days prior, there is no need to make sure that you go above and beyond before an event. For most people, a meal consisting of complex carbohydrates g , a full serving of easily digestible protein g , and a moderate amount of fat g two to three hours before a session would be more than adequate.

If you are pressed for time, reducing the portions and simplifying them is recommended e. I can only imagine how much money sports nutrition companies have made off of their gels, bars, and products designed to give you a quick shot of energy. Many people have been fooled into believing they needed one of these products to get through their aerobic sessions.

If your activity is less than an hour, there is no need for additional carbohydrates. However, for activities longer than an hour, active fueling strategies may be recommended to maintain carbohydrate stores.

Again, common sense rules. If you do choose to consume something, make sure it is an easily digestible carbohydrate like a sports drink, dried fruit, a gel, or a bar. Physiologically, the basis for this rationale is actually pretty solid.

Instead of relying on a small bank of glycogen stores and incoming carbohydrates, tapping into a much more vast energy supply fat stores could, in theory, keep energy levels stable and provide a much larger reserve. In addition, you will likely find a larger percentage of plant-based endurance athletes.

A total of ~1. Endurance athletes tend to ignore fat intake as an energy source—at least as compared to how much focus goes into carbohydrate intake—but fats are a worthy source of energy:.

Aggressive carbohydrate refeeding at 1. The addition of protein to carbohydrates can help to increase muscle glycogen repletion, helping to stimulate protein synthesis and recovery.

To make it simple, for most people, a solid post-workout meal may be fairly carb-heavy g with a full serving of protein g and moderate fat g. Europ J Sport Science. Peri A, Thompson C, Verbalis J. Disorders of fluid and electrolyte metabolism: Focus on hyponatremia.

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Learn about our Medical Review Board. Table of Contents View All. Table of Contents. How Food Becomes Energy. When to Eat. Good Foods for Endurance. How Much to Eat. Sodium and Electrolytes. After exercise Rehydrate by drinking about 24 ounces of water for every kilogram 2.

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In addition, this can lessen the chance of developing hyponatremia, a condition in which low sodium levels lead to water intoxication.

Superfoods are an excellent supplement to any healthy diet. Eating particular foods during training, right after competing, or on race day can help you perform better during physical activity.

Nuts, flax, chia seeds, avocados, dates, coconut, bananas, sweet potatoes, quinoa, rolled oats, and dark leafy greens are excellent choices for athletes. All of these meals have a tremendous amount of nutrients and can give the body energy and vital vitamins and minerals.

Fats can also be an energy source, particularly during prolonged, low-intensity exercise. This makes this macronutrient crucial for sustaining workouts that emphasize endurance over speed. You might have to cut back on your workout if your immune system becomes weakened due to intense training.

Even though a healthy diet will support a robust immune system, it may not always be adequate. This is where taking supplements is essential. Everybody will have different preferences and demands for recharging and fuelling.

Finding the best strategy for you will require experimentation with various techniques. If you love designing these strategies to help people achieve their goals, certification is something that can help you achieve your goal.

Share Share Link. Here are a few tips that can help you build better endurance with the help of nutrition. Protein An endurance athlete would likely consume less than a bodybuilder competing in the Olympics, striving for specific muscle growth and physique.

Carbohydrates Carbohydrates are sugars and starches that power our bodies, similar to how gasoline fuels a race car.

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:.

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 you exercise first thing in the morning , you might not have the appetite for a full meal. Christie notes that you can gradually make small changes to your morning routine to get in more nutrients and boost your performance. Start by simply hydrating with water before and during your workout.

Once that becomes second nature, try adding beetroot juice or a pre-workout supplement with beta-alanine. A review of studies shows that beetroot juice can improve cardiovascular endurance and increase time to exhaustion.

Similarly, studies have shown that beta-alanine can increase training volume while reducing feelings of fatigue , and improve performance in sprint interval training. Beetroot juice contains nitrates, which expand blood vessels and improve the delivery of oxygen and nutrients to your muscles.

Both of these are available as powders that mix in your water and go down easy. Next, he suggests incorporating a sports drink or smoothie with carbohydrates to get in more fuel. In liquid form, these are easy to digest quickly before your workout. The best carbs for this purpose are simple carbs , or carbs that the body can digest rather quickly.

After the endurance training session or event, the body needs to refill its energy tank. More carbs can assist with this, but protein is important at this point too, providing your muscles the nutrients needed to adequately recover.

Many of the best post-workout snacks provide the carbohydrates needed to rebuild your energy stores.

Each category of macronutrients carbs, protein, and fat includes certain foods that offer higher nutritional value, making them better choices for fueling and refueling the body.

Here are a few to consider. Offering a mix of carbohydrate sources, for example, these dietician-recommended energy chews, gels, and bars help provide sustained energy.

Since pre-training eating involves consuming complex carbs, healthier foods that fall into this category include:. To continue high-level exercise for extended periods of time, athletes benefit from fueling their body during the training session with easily digestible or "fast" carbohydrates.

Some good mid-exercise refueling options that won't weigh you down include:. Protein helps the body heal, making it a great after-training food source. Healthier protein food options include:. However, the body does need some fat to function effectively.

Fats that are healthier include:. Just as it is important to know what to eat and when, endurance athletes also benefit from understanding how much to eat. This ensures that you obtain the needed nutrients in the right amount without consuming too many calories and potentially gaining weight.

Intake recommendations for endurance athletes are:  . When calculating your body weight, one kilogram is equal to 2. So, a pound person weighs roughly 68 kilograms divided by 2. If you exercise intensely for more than three or four hours at a time, you need to be mindful of your hydration needs and drink water before, during, and after you exercise.

Don't rely on thirst to tell you when to drink during exercise. By the time you feel thirsty, you're already dehydrated. It's best to drink small amounts often, rather than gulping a lot at once.

Get into the habit of weighing yourself before and after long training sessions to determine your individual hydration needs and to learn how different weather and training conditions may affect you.

Another simple way to determine your post-workout hydration status is to monitor your urine output and color. A large amount of light-colored, diluted urine most likely means you are well-hydrated.

A small amount of dark-colored, highly concentrated urine may mean you are dehydrated and need to drink more water. The following tips can help you stay on top of your fluid needs while exercising:. Rehydrate by drinking about 24 ounces of water for every kilogram 2. This helps support optimal performance, both physically and mentally.

A quick and easy option is to consume an electrolyte-containing sports drink during the training or event. This can help reduce the risk of developing hyponatremia , which is water intoxication caused by below-normal sodium levels.

Some types of protein bars also contain electrolytes. Every athlete will have their own unique fueling and refueling needs and preferences. By experimenting with different approaches, you will find the approach that works best for you.

Try various foods and food combinations before, during, and after your workouts. Vary the timing of your food intake and the amount you eat as well and, over time, you will be able to determine your optimal refueling style.

Burke L, Hawley J, Jeukendrup A, Morton J, Stellingwerff T, Maughan R. Toward a common understanding of diet-exercise strategies to manipulate fuel availability for training and competition preparation in endurance sport. Intl J Sport Nutr Exerc Metabol. Masson G, Lamarche B.

Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates. App Physiol Nutr Metab.