Healthy adult eating includes ratios of:. Adjust these ratios based on the goal of the physical activity. 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. Cereal grains such as brown rice or quinoa are among the richest sources of carbohydrate. One cup of brown rice has 45 grams of carbohydrate. Whole grains such as brown rice are considered healthier than refined grains such as white rice because they contain more fiber, vitamins, and minerals.

They are also absorbed more slowly their glycemic index is lower , so they provide more lasting energy and facilitate less fat storage.

Real energy bars — the kind designed specifically for use before, during, and after exercise — are great for fueling and refueling around workouts as they provide abundant, fast energy.

Before and after workouts, choose bars that are high in carbs, moderate in protein, and low in fat and fiber. With 44 grams of carbs, 9 grams of protein, 3. For snacking, choose bars made from real food — fruit, nuts, and whole grains — and with minimal added sugar, like Picky Bars.

RELATED: 4 Make-Your-Own Energy Bar Recipes. Milk-based foods such as yogurt are very rich sources of carbohydrate. A six-ounce serving of blueberry yogurt supplies 26 grams of carbs. Yogurt is a better choice before and immediately after exercise, because it has a higher glycemic index, so the carbs go to work quickly.

For a healthier option, opt for a brand with less or no refined sugar. RELATED: 10 Ways to Use Protein-Packed Greek Yogurt.

Old-fashioned oatmeal is an ideal pre-exercise breakfast choice. J Physiol, Guidelines for daily carbohydrate intake: do athletes achieve them?.

Sports medicine Auckland, N. and Hawley, J. Low-carbohydrate diets and performance. Curr Sports Med Rep 6, — Latest News REGISTER: WRCC x FASTR Webinar for Coaches. December 11, REGISTER: WRCC x FASTR Webinar for Coaches.

WATCH NOW: Understanding Body Talk in Sports. December 11, WATCH NOW: Understanding Body Talk in Sports. Are you a female endurance athlete in the Bay Area? August 2, Are you a female endurance athlete in the Bay Area? Follow Along with FASTR We are active on social media- follow us on Instagram, Twitter, and Strava for more educational content from the FASTR Team!

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Underfueling is known to be associated with the female athlete triad and RED-S. This reduction in energy availability is caused by an imbalance between energy expenditure and energy intake.

This can lead to negative outcomes from training-overload or misdiagnosis of overtraining syndrome Stellingwerff et al. When thinking about low energy availability, it is especially important for athletes to consider carbohydrate intake.

Overall energy deficits are most often due to low or inadequate carbohydrate intake Cook and Haub Furthermore, recent research has shown that low CHO availability may lead to RED-S symptoms, even if the athlete is meeting their overall energy needs Stellingwerff et al.

Short-term low CHO high fat diets have been shown to increase bone breakdown after exercise, even if an athlete has adequate energy intake Heikura et al. Chronically low carb intake could result in poor bone health long-term.

These hormones have been associated with Triad outcomes in prior research. It is important to note that carb needs will vary with training volume and intensity as well as individual needs. Work with a registered dietitian to best tailor this to your unique body.

Additionally, it should be noted that these effects of a LCHF diet may have a greater impact on female athletes. We are active on social media- follow us on Instagram, Twitter, and Strava for more educational content from the FASTR Team! INSTAGRAM TWITTER STRAVA. Stanford University link is external.

Some people like the ease and convenience of just having a sports drink while some like to mix sports drinks again with like gels or chews. So, two to three hours you look in about 60 grams of carbs. Now as you go three hours and beyond up to 90 grams of carbs an hour is recommended.

Now that's a lot of carbs. It may cause stomach discomfort in some but there is a lot of cool new research, and we'll talk about this in a different video about how to train the gut to be able to basically stomach that amount of carbs and get a performance benefit out of it.

So, that's carbs during endurance exercise. Now, after endurance exercise, immediately after you want to consume one to 1. And then, another 1 to 1. So, here's the bottom line.

No other macronutrient is more important for fueling endurance performance than carbohydrates bar none. I mean carbs are the primary fuel source for endurance exercise. So, that's about it.

Go have yourself some carbs and stay fueled, stay focused, stay fast. Get ready to elevate your holiday season with a special surprise! This time, we're introducing something unique that combines comfort, flavor, and a commitment to better-for-you choices.

Plus, it's a Menu icon Icon used to display a menu will open when clicked Close icon Icon used to close the mobile navigation Search icon Icon used to open the search box Close icon Icon used to close the mobile navigation Arrow icon Arrow icon pointing Main Menu Shop All Supplements.

Fueling Fast blog. Supplement Usage Guide. Product Education Videos. Free Training Plans. Will it help me gain muscle? Taking protein supplements alone will not build muscle.

It is the resistance activities exercise that will maintain or develop muscles when you have an adequate amount of protein and total energy calories in your diet. Are protein supplements safe? If you decide a protein supplement is something you want to add to your diet, research shows that protein supplements are generally not harmful when taken at the recommended amount.

there is not enough reliable information about the safety of taking protein supplements if you are pregnant or breast-feeding. Talk with a nurse or doctor if you are considering protein supplements while pregnant or breast-feeding. Are protein supplements expensive?

The price of protein supplements can vary quite a bit. Depending on the food and supplement you are comparing, the cost of one gram of protein from supplements could be more, the same, or less than a given food. Will a supplement put me over my daily limit? It might. One risk of taking protein supplements is eating a diet that is too high in one food group and disregarding the importance of nutrients from the others.

This can be a potential risk for nutrient deficiency. Food provides other nutrients that you often will not find in protein supplements e.

Anything else to be concerned about? Some protein supplements are fortified with dietary fibre, others are not. Make sure to continue to eat plenty of vegetables and fruit.

Most protein supplements contain about grams per ½ scoop, but this can vary. These tasty snack ideas provide about the same amount of protein grams , plus other nutrients and flavours:.

Note: Amounts given are guidelines only. You do not need to measure your food; estimating is fine. Look for a natural health product number NPN or a drug identification number DIN on products.

These numbers certify that the product has been approved in Canada. Was this page helpful? Yes No. Thank you for helping us make the university website better. Your comment will be forwarded to the editor of this page. Please note that this form is not intended to provide customer service.

If you need assistance, please contact us directly. Definitions Athletes: for this purpose an athlete is defined as one who participates in sport activity with emphasis on cardio-respiratory endurance training highly aerobic.

Glycogen: a stored form of glucose in the liver and muscle. Why Eat Carbohydrates? Consuming Carbohydrates Before Exercise. The Pre-exercise Meal.