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That's why it is important to consume carbohydrates throughout long training sessions or endurance events. The best carbs for this purpose are simple carbsor 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 hyponatremiawhich 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. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.
S African J Clin Nutr. Hospital for Special Surgery. Baranauskas M, Stukas R, Tubelis L, et al. Nutritional habits among high-performance endurance athletes. Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: Review and recommendations. Anti-Doping Agency. Fat as fuel - fat intake in athletes.
Fluids and hydration. Kerksick CM, Wilborn CD, Roberts MD, et al. J Int Soc Sports Nutr. Pruna G, Hoffman J, McCormack W, et al. Effect of L-Alayl-L-Glutamine and electrolyte ingestion on cognitive function and reaction time following endurance exercise.
Europ J Sport Science. Peri A, Thompson C, Verbalis J. Disorders of fluid and electrolyte metabolism: Focus on hyponatremia. Front Horm Res. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
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: Nutritional strategies for endurance athletes| We Care About Your Privacy | Endurance sports are increasing in popularity and athletes at all levels are looking for ways to optimize their performance by training and nutrition. Although high muscle glycogen concentrations at the start may be beneficial for endurance exercise, this does not necessarily have to be achieved by the traditional supercompensation protocol. An individualized nutritional strategy can be developed that aims to deliver carbohydrate to the working muscle at a rate that is dependent on the absolute exercise intensity as well as the duration of the event. Gastrointestinal problems occur frequently, especially in long-distance races. Problems seem to be highly individual and perhaps genetically determined but may also be related to the intake of highly concentrated carbohydrate solutions, hyperosmotic drinks, as well as the intake of fibre, fat, and protein. In case food intake is adequate, no additional electrolytes or minerals are required in the sports drink during habitual training 24 , Recently, there is no rationale to assume that recommended daily allowances RDAs of micronutrient intake for the general population do not cover demands of athletes 17 , 37 , except for iron For antioxidants such as vitamins C and E, an increased requirement due to exercise-induced production of reactive oxygen species has been postulated However, there is no proof for detrimental effects on health or performance in case of marginal deficiencies Depletion of glycogen stores are a major cause of fatigue during endurance exercise Therefore, glycogen status should be optimized before competition. Performance benefits i. maintaining the speed at the end of the race from carbohydrate loading seem to persist even when carbohydrates are consumed during competition 34 , Increased carbohydrate intake and tapered exercise or rest are prerequisites for glycogen storage The pre-exercise meal should provide sufficient fluids to ensure euhydration before exercise, be low in fat and fibre to reduce gastrointestinal complaints and improve gastric emptying and should be familiar to the athlete Depending on the individual needs and palatability, g of carbohydrate per kg body mass hours before exercise are recommended 5. During endurance events, carbohydrates, fluids and sodium should be ingested depending on the exercise duration, intensity and environmental conditions. There is strong evidence for performance benefits when endurance athletes consume 0. However, more recent studies have shown that the carbohydrate oxidation rate may be increased up to 1. A mixture of glucose using sodium-dependent glucose transporter-1 [SGLT-1] and fructose using glucose transporter 5 [Glut5] at a ratio of in amounts of 1. The administration form of carbohydrates does not influence the oxidation rate, thus athletes may combine beverages, carbohydrate bars or gels during long-distance events 32 , in hot and humid environments 2. For endurance competitions of shorter duration min , mouth rinsing with carbohydrate solutions was shown to improve exercise performance, although the potential mechanisms are not fully understood yet 9, Fig. Nutrient receptors in the oral cave seem to mediate central nervous effects and activate brain regions associated with reward and motor control and thus promote performance 6. Adequate nutrition may support recovery from endurance events, especially rehydration and glycogen resynthesis. Shirreffs et al. Thus, expert panels recommend to ingest 1. Voluntary drinking after exhausting exercise may be supported by adding palatable flavour and carbohydrates Immediate consumption of carbohydrates following glycogen-depleting exercise can enhance glycogen resynthesis rates Adequate glycogen resynthesis may promote recovery, ensure high carbohydrate availability during subsequent exercises and thus promote exercise performance In addition, post-exercise carbohydrate ingestion was shown to reduce exercise-induced immune function impairment by reducing the exerciseinduced rise of plasma catecholamines and cytokines A carbohydrate ingestion of 1. In case a high carbohydrate intake cannot be achieved, a reduced carbohydrate ingestion ~0. Co-ingestion of protein may also have beneficial effects on parameters of muscle damage and soreness 42 with chocolate milk being as effective as commercial recovery beverages Protein supplementation alone seems not to promote recovery of muscle function, parameters of muscle damage or perceived muscle soreness following endurance exercise To achieve these nutritional targets, athletes may consume beverages or non-liquid foods that are rich in carbohydrates, spread over smaller dosages every min for examples, see Table 3. Incidence of hyponatremia in ultra-endurance events ranges from 0. EIH is a life-threatening condition that may be taken for symptoms of hypoglycaemia, heat stroke, exercise exhaustion or exercise-associated collapse when laboratory assessment is not available To prevent EIH, athletes should follow a moderate hydration regime ~mL per exercise hour or less with carbohydrate-electrolyte solutions instead of drinking as much water as tolerable 2 , Weight Management, Female Athlete Triad and Eating Disorders Reducing body mass and body fat is often seen as an competitive advantage by athletes However, the purpose to reduce body mass may result in dieting, disordered eating or eating disorders. Long-term restricted eating or low energy availability may adversely affect both health and performance, including cardiovascular, endocrine, reproductive, gastrointestinal and renal disturbances Long-term health consequences impairment of reproductive function, premature osteoporosis may not be excluded. Similar health problems e. osteopenia may occur in male endurance athletes with restricted diets To reduce the risk of detrimental effects on health and performance, athletes should follow a diet and training regime that ensures an energy availability of kcal per kg fat-free mass per day Energy availability denotes the remaining energy from dietary intake for the body after subtracting exercise-related energy expenditure Iron Deficiency and Iron Deficiency Anaemia Risk factors for iron depletion in endurance athletes include poor iron intake, poor iron availability e. due to high cereal intake to meet elevated carbohydrate requirements , foot strike haemolysis, increased iron loss, altered intestinal absorption, vegetarian diets, altitude training and female sex Iron requirements in endurance athletes esp. It is non-controversial that iron deficiency anaemia adversely affects endurance performance. The effect of iron deficiency without anaemia on exercise performance remains equivocal, at least at early stages of iron depletion 31 , Athletes at risk should be individually counselled how to increase dietary iron intake and iron availability from food 8. A regular screening for iron deficiency in endurance athletes accompanied by a supervised iron supplementation to correct for iron depletion is recommended 23 , Meeting the energy requirement is the major nutritional goal in endurance athletes. Recovery from exercise is supported by proper rehydration and glycogen resynthesis. Rehydration is most effective when 1. For the first hours post-exercise, ingestion of carbohydrates at amounts of 1. |
| Aktuelle Ernährungsempfehlungen für Ausdauersportler | In contrast to dietary fat, body fat stores are of tremendous importance during physical activity, as long as the intensity is not too high and there is adequate O2 delivery to use fat as a fuel source. They supply energy but lack fiber, vitamins, and other key nutrients. Haute Route Raises your CTL to prepares you for 3 to 7 days of stage racing Includes loads of climbing, sweet spot Once primarily the realm of body builders and sold in big tubs displaying pictures of big muscles , protein powders are now cleverly marketed to various demographics and available at most supermarkets. If you love designing these strategies to help people achieve their goals, certification is something that can help you achieve your goal. In addition to securing the right macronutrient distribution, athletes should be encouraged to make the most nutrient dense choices possible. Simple carbs , also known as simple sugars, have one to two sugar molecules. |
| Nutrition Strategies for Health & Athletic Performance | An individualized nutritional strategy can be developed that aims to deliver carbohydrate to the working muscle at a rate that is dependent on the absolute exercise intensity as well as the duration of the event. Gastrointestinal problems occur frequently, especially in long-distance races. Problems seem to be highly individual and perhaps genetically determined but may also be related to the intake of highly concentrated carbohydrate solutions, hyperosmotic drinks, as well as the intake of fibre, fat, and protein. Hyponatraemia has occasionally been reported, especially among slower competitors with very high intakes of water or other low sodium drinks. Here I provide a comprehensive overview of recent research findings and suggest several new guidelines for the endurance athlete on the basis of this. 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. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition. S African J Clin Nutr. Hospital for Special Surgery. Baranauskas M, Stukas R, Tubelis L, et al. Nutritional habits among high-performance endurance athletes. Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: Review and recommendations. Anti-Doping Agency. Fat as fuel - fat intake in athletes. Fluids and hydration. Kerksick CM, Wilborn CD, Roberts MD, et al. J Int Soc Sports Nutr. Pruna G, Hoffman J, McCormack W, et al. Effect of L-Alayl-L-Glutamine and electrolyte ingestion on cognitive function and reaction time following endurance exercise. Europ J Sport Science. Peri A, Thompson C, Verbalis J. Disorders of fluid and electrolyte metabolism: Focus on hyponatremia. Front Horm Res. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Elizabeth Quinn, MS Elizabeth Quinn, MS. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT. Learn about our Medical Review Board. Table of Contents View All. |
| Understanding the Nutritional Needs of Endurance Athletes | 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. 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 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. Problems seem to be highly individual and perhaps genetically determined but may also be related to the intake of highly concentrated carbohydrate solutions, hyperosmotic drinks, as well as the intake of fibre, fat, and protein. Hyponatraemia has occasionally been reported, especially among slower competitors with very high intakes of water or other low sodium drinks. Here I provide a comprehensive overview of recent research findings and suggest several new guidelines for the endurance athlete on the basis of this. |
| Sports Nutrition for Endurance Exercise | Tarnapolsky M. Exercise Nutritiknal the body Energizing herb mix attempt to cope simultaneously with Stratebies demands for Nutritiional homeostasis, thermoregulatory control, and maintenance of muscle energetics. Staying hydrated is more than about satisfying thirst. These guidelines are more detailed and allow a more individualized approach. Food and Recipe Ideas for Athletes 4. FASCAT FORUM Instagram Youtube Spotify Facebook Strava LinkedIn Twitter App-Page. When we exercise, we lose more. |
Nutritional strategies for endurance athletes -
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. Water Inadequate hydration during a long run can significantly affect health and performance because water is the medium for all metabolic activity.
Electrolytes You'll most likely need to consume more electrolytes sodium, potassium, and magnesium than you usually would during prolonged endurance training and events. Superfoods Superfoods are an excellent supplement to any healthy diet. Fat Fats can also be an energy source, particularly during prolonged, low-intensity exercise.
Immune System You might have to cut back on your workout if your immune system becomes weakened due to intense training. Back to blog. RECENT BLOG POSTS. Building a Foundation: Core Fitness Instructor Certification. In an ideal world the athlete would continuously replace calories lost throughout exercise, so no energy balance was disrupted.
There are a number of factors that make this difficult to do. The number of calories expended varies from sport to sport, person to person, making the calculation of spent calories very difficult to calculate. There are also restrictions on the athlete such as movement, mental focus and general feasibility during the training or competition too, making nutrient consumption difficult.
By focusing on these factors and not overall caloric consumption we can achieve greater performance. If we focus too much on nutrient consumption during exercise, it can lead to digestive system issues, as blood flow is being targeted to the working muscles, not the digestive system.
Many endurance athletes complain of not wanting to eat following intense endurance training or competition, and this is another common mistake they make. It is recommended that athletes consume calories from protein and carbohydrates immediately post exercise.
This is to encourage rapid post exercise recovery of muscle glycogen and provide vital amino acids for repair and growth. A larger meal hours post training should follow, supplying more calories, macros, micros and fluids.
With endurance training, this means higher glycogen requirements too, meaning more carbohydrates. Long duration and repetitive activity as seen in endurance exercise places high-energy demands on the individual.
To further aggravate this, carbohydrate stores are limited in the body. This means the time to exhaustion during endurance exercise, is directly related to stored glycogen levels in the muscles. When liver and muscle glycogen stores are depleted from endurance training, the athlete experiences increasing perception of fatigue.
If we use Catherine as our example again, her daily intake could be: pounds ÷ 2. In our example, Catherine, her total daily calories was kcals.
Carbohydrate loading is a traditional approach used by many athletes to energise their systems and fully maximize muscle glycogen before the event. This is to ensure peak performance. This protocol is used around days prior an event.
As previously mentioned, that is a lot carbohydrates, so specific recommendations should be suggested. To reduce any weight gain or sluggishness from increased carb intake, calories should remain the same.
Protein should stay high for muscle repair and retention. To reduce any digestive system issues the use of nutrient dense foods is advisable, including juices, gels and fluids to support the carb load.
Remember this information is for starting purposes only- get to know your client and what they respond best to as an individual and tweak as required. Research shows that carbohydrate intake in the hours and minutes leading up to activities lasting over 2 hours, can have positive results on increased performance.
This works by increasing blood sugar levels, sparing muscle and liver glycogen stores more effectively. This is a common factor missed by athletes, particularly those who exercise early in the morning.
Studies have shown that an intake of carbohydrates prior to training can be from anywhere between hours, and the greater the amount consumed, the more time should be left.
As previously mentioned, in order to maintain blood glucose for oxidation and continued energy production, carbohydrates should be consumed throughout endurance exercise. Many athletes do well with 1g carbohydrates per minute of activity, while some can do well with 2g per minute.
Carbohydrates are critical to optimize recovery from endurance exercise and to replenish muscle glycogen stores. Athletes should aim to consume 1g per kg bodyweight of carbohydrates within minutes following exercise.
As expected, protein requirements are important for endurance athletes just like carbohydrates. Research shows that this intake should be higher than what many athletes will actually consume, with general recommendations being 1.
This intake is similar to athletes that train anaerobically such as for strength and power. Also protein synthesis has been shown to increase following endurance training, placing further need for adequate daily protein intake.
The benefits from this are clear with many athletes reporting improved recovery and muscle maintenance. This should be based on the overall caloric intake of the diet, how intensely and frequent they train and whether they want to gain or lose weight.
We previously established that carbohydrates are important in the hours prior to exercise, and studies show that protein should be included here too.
Protein intake prior to exercise can help maintain energy levels, increase levels of satiation and provide ample levels of amino acids. To reap the most benefit from this research supports that intake of protein should be taken alongside carbohydrates and within hours prior to exercise.
The magnitude of protein usage during endurance exercise is an important consideration for athletes. Research has shown that the body will excrete certain amino acids from muscle and oxidize and metabolize them during training. Protein will aid in the recovery process for athletes, but not as much as carbohydrates for endurance exercise.
Research has suggested that by consuming carbohydrates with protein post exercise, athletes will see greater glycogen replenishment than with carbohydrates or protein alone. A further benefit is that the increased levels of amino acids will aid recovery and muscle repair.
Protein should be consumed with fast acting carbohydrates, minutes post exercise, and these too should be fast and easily digested e. whey protein powder. Consumption of protein in subsequent meals should be sufficient to continue the recovery process and to meet daily requirements.
Therefore when calculating fat requirements, both protein and carbs take precedence over fat. There are also no essential requirements for the use of fat prior, during or immediately post endurance exercise - simply meet daily targets.
Click here to learn our 'road-tested', evidence-based, real-world proven nutrition coaching strategies to make nutrition coaching feel easy! Due to the demands of endurance training, its depleting nature and the stress it puts on the body, endurance athletes can see benefits from including high levels of certain vitamins and minerals.
Thiamin, riboflavin and niacin are the key B vitamins for endurance athletes. B vitamins are potent for energy production so increased daily levels are important.
The intake of high B vitamin foods is recommended with possible supplementation. These are potent antioxidants that reduce oxidative damage.
They can also work in synergy with one another, making their benefits greater when combined. Vitamin C should be consumed at mg per day and vitamin E at mg per day. This can be achieved through a diet including ample amounts of fruit and veg, but may also be supplemented.
Iron is a common deficiency and endurance athletes are at greater risk of this, as they lose more via urine and sweat. Iron aids in transporting and utilizing oxygen, and is important for maximum performance.
A diet rich in iron foods should be sufficient. It is also used to aid muscle contraction and relaxation, movements essential for endurance athletes to maintain at peak performance for a time.
Calcium also activates several enzymes that affect the synthesis and breakdown of muscle and liver glycogen, a main energy source for endurance athletes.
Adequate levels of calcium can be achieved through the diet, but supplementation should be used if the athlete is not reaching RDA levels. Both sodium and potassium are important electrolytes to endurance athletes.
Electrolytes aid the interchange and flow of nutrients into and out of cells, and are responsible for nerve impulses and muscle contraction.
They are commonly lost in sweat, making a greater demand for them to ensure optimal performance in athletes. Most people achieve sufficient sodium in the diet, but a small pinch of salt added to meals may also prove beneficial.
Potassium can be improved from an increased amount of fruit, vegetables and dairy products. Theses electrolytes are commonly added to sports beverages, which can be used during times of exercise. We already know the importance of water from our previous article, and that it is the most important nutrient and is critical to life.
For endurance athletes, the functions of water in the body plays further important roles such as regulating body temperature heat regulation via maintenance of blood plasma volume and reduces the amount of oxygenated blood pumped to working muscles.
We also know that proper hydration leads to optimal endurance and performance. Athletes are at greater risk of dehydration from prolonged exercise and must therefore continually monitor their fluid intake through the day to control this.
For every pound in weight lost after the event, it should be replaced by ml of water, with no more than ml per hour. If weight gain occurs, athletes should hydrate less and monitor their hydration levels.
Fitness Sports Fpr Nutrition. Straetgies Dominique Adair, MS, RD. Srtategies needs of the endurance athlete stgategies aggressively studied and the days of the Citrus supplement for healthy skin pasta dinner have been enhanced by a sophisticated understanding of how nutrients can improve long-duration performance. Nutritional strategies for endurance athletes help Nutritional strategies for endurance athletes clients perform at their bestit is important to understand the latest research on optimal macronutrient recommendations, and practical strategies for individualizing and maximizing nutritional needs. Since the first official use of Gatorade by the Gators football team in 1much has been learned about the nutritional needs of the endurance athlete. To better understand nutrient demands, it is important to review the basic principles of energy production and the fuel sources involved. Through energy metabolism, the body can use the energy-yielding nutrients carbohydrate, fat, and protein as fuel.
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