Understand the connection between eating and exercise. Eating and exercise go together. When and what you eat can be important to how you feel when you exercise.

And it's important to think about what you eat when you exercise, whether you're doing a casual workout or training for a competition. Think about trying these eating and exercise tips. If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout.

Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can help you do better during your workout. And the carbohydrates may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel slow-moving or lightheaded when you exercise.

If you plan to exercise within an hour after breakfast, eat a light meal. Or have a sports drink. Focus on carbohydrates for the most energy. And remember, if you usually have coffee in the morning, it's probably OK to have a cup before your workout.

Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach. Be careful not to overdo it when it comes to how much you eat before exercise.

General guidelines suggest:. Eating too much before you exercise can leave you feeling slow-moving. Eating too little might not give you the energy you need to keep feeling strong during your workout.

Most people can eat small snacks right before and during exercise. The key is how you feel. Do what works best for you. Snacks eaten soon before exercise probably won't give you added energy if your workout lasts less than 60 minutes.

But they may keep you from feeling hungry. If your workout is longer than 60 minutes, it may help to have a carbohydrate-rich food or drink during the workout. Good snack choices include:. Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible.

Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away. Good post-workout food choices include:. Drinking fluids such as water before, during and after your workout can help prevent dehydration.

Don't forget to drink fluids. You need to have enough fluids before, during and after exercise to help prevent dehydration. Water is generally the best way to replace lost fluids. But if you're exercising for more than 60 minutes, try a sports drink. Sports drinks can help keep your body's electrolyte balance.

And they can give you a bit more energy because they have carbohydrates in them. Remember that the length and intensity of your activity can help you decide how often and what you should eat and drink.

For example, you'll need more energy from food to run a marathon than to run or walk a few miles. And try not to add any new products in your diet before a sports event that lasts a long time. It's best to have tried the products before the event to see how your system handles the food.

When it comes to eating and exercise, everyone is different. But most experts agree that active people generally require more protein than sedentary folks—somewhere in the range of 1. That means a pound person would need approximately 80 to 95, and up to grams of protein daily. Eating enough protein can help athletes recover from grueling workouts, prevent injuries, and improve overall performance.

As a quick reminder, think of these suggestions as a good starting point. It really depends on your individual responses to foods and meal timing. So, is there a specific time when athletes should eat? Like most people, you probably think that the best time to eat while endurance training is immediately before or during your event.

However, this isn't necessarily the case. Depending on the length and intensity of your endurance training, you may need to eat differently to fuel your body correctly. Eating before or after a workout can make a big difference in your performance, so knowing which option is best for you is essential.

Like with what foods you add to your diet, is no one-diet-fits-all solution to meal frequency and timing. Each sport, activity, and person will need to work with their coaches and medical professionals to determine the best time to eat.

Timing your nutrient uptake will require methodical planning and patience while you experience trial and error. What you eat before and during an endurance event is just as important as your training.

Eating for endurance means choosing whole foods that will give you sustained energy without making you feel weighed down, fatigued, or bloated. Here are some tips for fueling your body for a successful event:. Choose whole-grain bread, pasta, fruits, and vegetables over refined or processed foods.

Dehydration is one of the ultimate enemies for athletes. For successful endurance training and overall health and wellness, it's essential to understand your metabolic needs. And this includes finding the foods that suit your body best. Everyone's metabolism is different, so you need to know what works best for you.

Metabolism is the process that our bodies use to create energy, and many things can affect it. By understanding how it works, you can make better choices about your diet and lifestyle that will help you reach your goals.

It includes observing your energy levels, hunger pangs, and blood glucose reactions to foods and exercise. Many athletes work with professional dietitians and doctors or utilize technology to learn about their metabolic needs. You may even consider using a CGM for running or other types of exercise to learn more about your nutrition.

Smartwatches, continuous glucose monitors, hydration trackers, and performance analytics can be a game-changer while your body is getting used to your training routine.

Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health. Amanda is a Nutrition Manager and Registered Dietitian at Nutrisense, with a Masters in Dietetics from Stephen F.

Austin State University. Originally from south GA, she got her undergrad degree from Texas Tech University. Before joining Nutrisense, she worked at a hospital in Fort Worth, TX, for 4 years as a dietitian, counseling those living with HIV.

How It Works Nutritionists Journal. What Is A CGM? Chia seeds are nutrient-dense superfoods full of fiber, healthy fats, antioxidants, protein, calcium, and iron. Chia seeds also contain soluble and insoluble fiber which holds onto water, slowly releasing it during digestion to supply long-term hydration and energy for improved athletic performance.

These berries are extremely rich in antioxidants for a boost in energy and recovery. This food for endurance has amino acids that support strength, endurance, energy production, and muscle performance. Quinoa also offers a complete protein , containing all the essential amino acids the body needs to build and repair muscle.

The spice found in curry carries some powerful antioxidants that can help ease pain, protect the body from damage, and reduce inflammation. This food for endurance is very good for recovering from your physical training.

The intake of this odd tropical fruit is beneficial to your health because camu camu contains high amounts of Vitamin C, beta-carotene, potassium, and protein.

Protein, for example, is a crucial nutrient the human body needs. One of its major roles is to enhance endurance performance and speed up recovery when consumed in the right amounts after prolonged workouts.

This Himalayan tree is a true superfood. The leaves contain all the essential amino acids along with rich amounts of Vitamin A, Vitamin C, iron, calcium, potassium, and B vitamins.

Moringa boosts stamina and strength, speeds up recovery, and replaces lost electrolytes. Carrots are a rich source of Vitamins A and E. Vitamin E plays a role in the efficient use of oxygen and in the transportation of blood to muscles.

This food that increases endurance is also rich in fiber, antioxidants, and some complex carbs. Coconut oil is rich in medium-chain triglycerides. These good fats are shorter and more easily used by the body, so they are burned instead of stored to provide a boost to endurance.

Coconut also combats infection and reduces inflammation. Try applying it externally to ease sore muscles and joints and internally for energy, endurance, and a speedier recovery. Brown rice is another grain that supplies the body with fiber, complex carbohydrates, antioxidants, proteins, and healthy fat for long-term energy.

Sprouted seeds, nuts, and grains contain fewer phytates and enzyme inhibitors—compounds that plant foods use to resist digestion. Sprouted foods are more easily digested, and that nutrition is more available for the body to put to use as energy, repair muscle damage, and build muscle.

You do want some sodium, though, if you are working out hard. Try coconut water with a dash of sea salt, a little lime, and maybe a small amount of a natural sweetener. Discover this amazing fruit that can increase your energy and endurance in this video from Sunwarrior:.

Consuming the right foods for endurance not only helps increase your muscular strength and endurance but also provides many other essential vitamins and minerals your body can take advantage of.

The list of foods above is entirely plant-based, which means they are safer and healthier for your overall health. What other plant-based foods for endurance can you share with us?

Leave them in the comments section below! Popular Searches: Cancel. Food for Endurance: What to Eat to Aid Body Tolerance. What Is Endurance?

Why Endurance and Muscular Strength Are Important. These two body features are essential for the following reasons: Let you add new physical activities to your workout program Provide you with a sense of accomplishment Enhance self-confidence and how you feel about your well-being Lead to stronger and healthier bones and muscles Help you maintain a healthy weight Lower the risk of injury Increase your ability to perform various physical activities Things to Avoid to Enhance Endurance 1.

Processed Foods These are packed with sodium and refined sugars while stripped of fiber and antioxidants. Over or Under Hydrate Hydration is important to endurance.

Refined Sugar and Alcohol Refined sugar and alcohol are also a problem for endurance. Avoid Last-Minute Intense Training. Barley This food for endurance was used by the Roman army and gladiators to fuel their long marches, competitions, and battles.

Oatmeal Oats and other whole grains provide fiber, complex carbohydrates, and protein to supply a steady stream of energy.

Protein is needed to repair and renew these structures. Chapman recommends taking in around 0. Six ounces of lean chicken breast gives you For a protein source with more iron, try skirt steak — 6 ounces provide 52 percent, according to the USDA. Like whole grains, legumes are a great source of complex carbs.

The carbs in legumes give you sustained energy while the protein helps build muscle mass and support recovery. Many legumes are also especially high in iron. Large white beans, for example, are an impressive source. They offer 37 percent your daily value and Dried fruits like figs, dates and raisins are high in iron, according to the Cleveland Clinic.

Dried apricots are also a top source of iron, per the USDA. It also has a diuretic effect. This can contribute to dehydration, which can decrease endurance, particularly in the heat. Before an event or endurance training, Spano suggests sipping on water or sports drinks instead.

Even caffeine can support endurance levels. It has a place in any balanced meal plan, but is likely not a sound choice for maximizing endurance. Eating them before exercise can potentially lead to stomach upset, which will hinder your performance.

Healthy fats like avocados, nuts, seeds and olive oil are beneficial for overall health and essential for good nutrition. From Livestrong. The 5 Best Foods for Endurance 1. Other examples of whole grains include: Amaranth Barley Brown rice Millet Popcorn Quinoa Spelt Whole-grain bread Whole-grain pasta 2.

Carbohydrates are the main nutrients that fuel moderate to high-intensity exercise. These foods supply the body the glucose it needs for continued and sustained energy. Eating them enables endurance athletes to keep going without " bonking ," in which your blood sugar drops too low and you can't continue.

Yet, research indicates that most non-elite endurance athletes don't consume the necessary amount of carbohydrates to support their hefty training schedule. Fats can also provide energy, mainly when the exercise is low in intensity and longer in duration.

That makes this macronutrient important for supporting training sessions that focus more on endurance than speed. Monounsaturated fats are the best fats from a health standpoint, in that they help increase the body's HDL or "good" cholesterol, reducing the risk of heart attack or stroke.

Adding omega-3 fatty acids reduces inflammation and promotes brain and nervous system function. Proteins are primarily used to maintain and repair muscle. Though not generally thought about as fuel when endurance training, research shows that these types of foods are needed in slightly higher amounts when engaging in this type of exercise.

Think of protein as providing your muscle the strength it needs to keep pushing through. Proteins also help your muscle recover after a grueling training session or competitive event. Before getting into the best sources of carbs, fat, and protein for endurance athletes, it's important to know when to consume each of these sources for optimal energy and fuel.

This can be broken down by pre- and post-training recommendations, as well as suggestions for refueling during an endurance training or event. Eating three to four hours before engaging in endurance training or events helps the body start off with a full fuel tank. Often referred to as "loading," the best food sources for this pre-training meal are complex carbohydrates , or carbs that take the body longer to digest.

Glycogen stores have a limited supply and get used up rather quickly—within about 90 minutes to two hours—during high-intensity exercise.

If not adequately replenished, fatigue sets in and the athlete needs to slow down or risk "hitting the wall. That's why it is important to consume carbohydrates throughout long training sessions or endurance events. 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. Academy of Nutrition and Dietetics. Choose healthy fats. Potgieter S.