Nutritional considerations for endurance training in different climates are advised to adjust xlimates amount of carbohydrate they consume trainint fuelling and recovery Differentt suit Nutrritional exercise level. Plan so that the athlete never conisderations hungry Cellulite reduction supplements thirsty and has enough available energy rraining compensate for the extra that must be used at high-altitude. I nt J Sports Med Jun ;19 Suppl 2:S Contrary to their hypothesis, there were no improvements in performance or effects on parameters related to skeletal muscle damage in the supplemented group. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

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Nutritional considerations for endurance training in different climates -

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 adding fat to your diet to keep up with the demands of endurance training, focus your fat intake on healthy fats 1.

This includes:. In addition to the three macros, endurance athletes also benefit from some specific micronutrients. Two to consider are vitamins C and D.

Vitamin C is perhaps best known for boosting immunity. But it also serves other important purposes. One is that it is an antioxidant, protecting the cells against free radical damage.

Another is that it supports wound healing. According to a study , vitamin C also helps athletes recover during the competitive season 2. Citrus fruits and potatoes are high in vitamin C.

So are peppers, broccoli, strawberries, and kiwi. Vitamin D is important for bone health. Weak bones mean more fractures and breaks. A study also ties adequate vitamin D levels with improved athletic performance 3. Taking a cod liver oil supplement is one way to get more of this nutrient.

Orange juice and dairy are also high in vitamin D. We lose water throughout the day. It escapes our body through normal respiration, sweating, and urinary output. When we exercise, we lose more. Staying hydrated is more than about satisfying thirst. The top reasons for proper hydration, which are especially important for clients taking on endurance events, include:.

Endurance athletes need to watch their hydration throughout the day, especially during workouts. Water intake guidelines are provided by the National Academies of Sciences, Engineering, and Medicine 4. What are the Potential Nutritional Issues? Athletes who suddenly find themselves at an altitude exceeding meters are likely to experience nausea and loss of appetite, both symptoms of acute mountain sickness.

This may sound like a minor issue, but failure to eat and drink enough increases the potential for poor muscle glycogen storage, which is needed for high intensity activity. This problem is intensified because carbohydrates are used at a faster rate at high-altitude—dramatically increasing the risk of early fatigue.

Failure to consume sufficient fluids is also a significant issue, due to higher urine production at higher altitude, with higher risk of dehydration and an associated early fatigue. In fact, trying to maintain a good hydration state in cold and high-altitude environments is just as difficult as maintaining fluid balance in hot and humid environments because of the increased urine production and the voluntary failure to drink sufficient fluids.

There may even be an increased risk of dehydration from high levels of water loss if the clothing worn is particularly heat retaining or heavy sporting equipment is being carried i. There is no substitute for adapting to the cold and high-altitude environment.

Athletes competing in this environment should try to spend at least four days in this environment prior to competition. This allows the body to make appropriate adaptations to resolve acute mountain sickness.

The high-altitude environment is lower in oxygen, so assuring good iron status with no sign of iron deficiency or anemia is important. If performing endurance activity in this environment, spending even more time at high-altitude is important to improve red-cell concentration and oxygen-carrying capacity.

Of course, increasing red-cell concentration increases the requirement for selected nutrients, mandating a diet rich in high-iron, high-vitamin B12 foods red meats, etc. Frequent eating at planned timed intervals, with a focus on high carbohydrate foods is important because carbohydrate requires less oxygen to metabolize for energy than either protein or fat.

Insufficient energy intake reduces both strength and endurance, both critical factors in athletic performance. Frequent eating requires advanced planning to make certain there are planned eating times during the day about every three hours and available foods that can be easily accessed.

Because of the nausea commonly experienced at the beginning of the adaptation process, eating smaller amounts with greater frequency may be a useful strategy to help assure adequate intakes. Athletes should monitor how much fluid was consumed and add an amount needed to sustain body weight.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Healthy eating. Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Whether you're an endurance athlete Boost Energy Reserves just want consideratoons improve dor ability to exercise longer, knowing about basic nutrition Body cleanse for a fresh start considwrations first step. Eating the Nutrituonal 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.