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My Top 4 Foods For Endurance Athletes Nutrition American Enduranve Magazine. Originally appeared in the spring issue of Post-wprkout Post-workout muscle soreness relief Magazine. Diet athlrtes Caffeine-infused energy snacks are the primary pillars of a healthy lifestyle plan. But can coordinating eating and workout schedules improve our fitness results? And if so, how should our eating patterns differ before, during, and after activities? Melding a top-notch diet with stimulating exercise can be quite a challenge.Post-workout nutrition for endurance athletes -
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. 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. It literally checks every box. It was formulated by me to do just that.
Dextrose is a super-fast absorbing sugar. We use a organic pea: organic brown rice blend, which creates an amino acid profile almost identical to whey while using only plants!
Better for you AND better for the planet. Yep, we do that too. By the way, we have added amounts of the other BCAAs as well…. Terminus includes 1. Terminus has a full electrolyte profile designed to replenish lost electrolytes FAST!
Terminus includes additional zinc, b-vitamins, and other nutrients in their most optimal and bioavailable forms! Pre-mix it, take it with you, and chug it immediately after your run. Banaszek, A. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training HIFT : A Pilot Study.
Sports , 7 1. Churchward-Venne, T. Supplementation of a suboptimal protein dose with leucine or essential amino acids: Effects on myofibrillar protein synthesis at rest and following resistance exercise in men.
The Journal of Physiology , 11 , — Fielding, R. L-Carnitine Supplementation in Recovery after Exercise. Nutrients , 10 3. Hernández-Camacho, J. Zinc at the crossroads of exercise and proteostasis. Redox Biology , Ivy, J. Glycogen resynthesis after exercise: Effect of carbohydrate intake.
International Journal of Sports Medicine , 19 Suppl 2 , S Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement. Journal of Applied Physiology Bethesda, Md.
Jäger, R. International Society of Sports Nutrition Position Stand: Protein and exercise. Journal of the International Society of Sports Nutrition , Kerksick, C. International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition , 14 1 , Legault, Z.
The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism , 25 5 , — Norton, L. Optimal protein intake to maximize muscle protein synthesis Examinations of optimal meal protein intake and frequency for athletes.
Agro Food Industry Hi-Tech , 20 , 54— Orer, G. The effects of acute L-carnitine supplementation on endurance performance of athletes. Journal of Strength and Conditioning Research , 28 2 , — Penry, J. Choline: An Important Micronutrient for Maximal Endurance-Exercise Performance?
International Journal of Sport Nutrition and Exercise Metabolism , 18 , — Piattoly, T. L-glutamine supplementation: Effects on endurance, power and recovery.
Current Topics in Nutraceutical Research , 11 , 55— Spiering, B. Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate. Journal of Strength and Conditioning Research , 21 1 , — Woolf, K.
B-Vitamins and Exercise: Does Exercise Alter Requirements? International Journal of Sport Nutrition and Exercise Metabolism , 16 , — Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. Chase is the founder and co-owner of Ultraverse Supplements.
He is an ultra-marathoner — competing in races ranging from 50k to miles and is a UESCA Certified Ultra-running Coach.
Chase earned his M. in Clinical Nutrition from the Maryland University of Integrative Health and has a Health and Human Performance degree from Fort Hays State University.
His passions include nutrition, ultra-marathons, backpacking, and researching any ultra-endurance related topic. what do you think about dextrose vs. maltodextrin in a post workout shake? As far as I know, maltodextrin tastes less sweet and binds less water, which might be beneficial during excercise, but might not matter that much post workout.
dextrose is less expensive. Is that basically all the difference? Is the price the only reason why you use dextrose in your Terminus shake?
Hi Jan! You are spot on with your two points on maltodextrin vs. To add to that, dextrose is also absorbed quicker than malotdextrin, which is the main reason we use dextrose in Terminus. We want absorption to be as quick as possible after an endurance activity.
Dextrose is cheaper, but ulitimately we only base our decisions on price if all else is equal — if there is even a slight advantage we will use what we feel will work optimally, even if it leads to a more expensive product.
Maltodextrin has no advantages over dextrose from a recovery standpoint, but dextrose has the advantage that it is absorbed quicker AND is cheaper. This leads to a more effective recovery product, while also reducing cost slightly for our customers.
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Part 1 — Trending Diets in Ultra-Running — Should I Make A Switch? Part 2- Pre-Workout and Pre-Race Nutrition for Ultra-Runners Part 4- During Workout and Race Nutrition for Ultra-Runners Part 5 — Everyday Nutrition for Ultra-Runners Part 6 — Training the Gut for Ultra-Runners Post-Workout Nutrition for Optimal Recovery We all know that proper recovery is crucial in ultra-running, and for that matter, all sports.
COMMON QUESTIONS ABOUT POST-WORKOUT NUTRITION FOR ULTRA-RUNNERS What are the primary goals of post-run recovery nutrition? Why is glycogen replenishment so important?
Replenishing glycogen should be approached with urgency. It will also prevent muscle catabolism, assist with cortisol and hormone regulation, and prevent muscle insulin resistance. Protein enhances glycogen re-synthesis. Protein will actually improve glycogen re-synthesis when taken alongside carbohydrates, but maybe not as much as replacing the protein with more carbohydrate.
In other words, if you took 10g of carbs plus 5g of protein, more glycogen would be replenished than if you took 10g of carbs alone. BUT possibly not as much as it would have if had you just taken 15g of carbs.
So why not just take carbs? Keep reading. Protein promotes muscle synthesis. We still NEED protein post-run. Taking carbohydrates after endurance exercise reduces muscle breakdown BUT does not promote protein synthesis and, in turn, muscle synthesis.
Taking protein WITH carbs will slow the breakdown of muscle AND encourage muscle synthesis. If you negate the protein altogether, muscle loss is still possible.
We need to stop muscle breakdown AND start rebuilding those muscles as soon as possible after a training run or an ultramarathon. How many grams of carbohydrates and protein should ultra-runners take in following a workout or ultra-marathon? What about protein?
What about fat? Summary of Post-Workout Macronutrient Requirements for Ultra-runners Those are the main points when it comes to macros. Below is a list of some of the main micronutrients that are either depleted due to endurance exercise or that endurance athletes may benefit from additional intake.
Zinc — Endurance exercise depletes zinc Hernández-Camacho et al. Choline — Prolonged, strenuous exercise depletes choline Hernández-Camacho et al. Additionally, most Americans do not ingest enough Choline.
Additionally, sufficient nutrient status of all B-vitamins is critical for optimal endurance performance. Iron — Iron is a critical mineral for optimal endurance performance, and there is evidence suggesting that endurance athletes may benefit from more than the average individual.
Depleted iron stores significantly hinder endurance performance, and iron deficiency anemia will absolutely destroy an endurance athlete. All that being said, too much iron can be hazardous as well.
Typically, overdose is a result of excess supplementation and is rarely caused by excess iron from food. I would recommend a ferritin test and consultation with a Doctor should you suspect your iron levels are out of whack.
By: Dr. Bill Misner Ph. Endurance nutrition: Post-workout muscle soreness relief and what to fog before, during and after exercise? Ayhletes meal warning: eat 3 hours before exercise. Therefore ofr pre-event Post-workout muscle soreness relief should consist of grams of carbohydrates from complex carbohydrate maltodextrins but should not be taken closer than 3 hours prior to an exercise event. During exercise insulin release is inhibited because sympathetic nervous system hormones are released and concurrently exercise augments muscle uptake of glucose from exogenous intake accompanied by lower insulin levels and effects. The endurance fuel-of-choice is always carbohydrates.
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