Endurance nutrition plans -
No one should lose more than 2 pounds per week for an extended period. You experience hunger when your blood sugar drops as well as in some other situations. After a meal or a sugary snack, your blood sugar rises as food is digested in your gut and absorbed through your intestine.
Insulin is a hormone that signals your body tissues to pick up sugar from the bloodstream. When you have a large meal or sugary snack, insulin levels quickly rise to control the rise in blood sugar. Fat tissue stores extra sugar as fat.
Muscle tissue stores extra sugar as glycogen as well as intramuscular fat. Both are exercise fuels, though you need glycogen specifically for high-intensity exercise. As you complete digestion of a healthy meal, the insulin level drops along with the absorption of food from the intestine.
After a sugary snack or other high glycemic-index meal that is very quickly absorbed and gives you a burst of energy, insulin remains high after the absorption is completed see below for a list of glycemic indices of some common foods. Since insulin tells tissues to scavenge sugar from the blood, blood sugar levels drop below normal and you feel hungry again.
High GI foods cause more of their glucose to be made into new fat and less into glycogen than lower GI foods. Protein, complex carbohydrates, fibrous foods, acids and fat, all of which are absorbed more slowly than sugar or starch, tend to keep the blood sugar and insulin levels relatively stable.
Enough biochemistry! On to the rules Remember that these rules are for most of the time, but not for during or just before challenging training or competition.
This is the most difficult rule to follow, but also the most important for many athletes. Do not eat white table sugar, cookies, cake, donuts, sports drinks or sports energy foods except during exercise , jam, jelly… Avoid sweetened bread, and anything else that tastes sweet from added sugar. Sugar is addictive.
If you have the addiction, you will feel tired, draggy or ravenously hungry for up to a week as you adjust to a sugar-free lifestyle. The worse you feel, the more addicted you were.
Feel free to eat lots of fresh fruit. Research shows that while fatter and thinner people often get similar total amounts of sugar, fat people get it as added sugar while thin people get it in fruits.
Cut out the potatoes, grains, bananas and other starches except to the extent that you need them as exercise fuel. This does not apply during exercise. During exercise, emphasize dense carbohydrate sources.
Every meal should include some protein fish, poultry, pork, tofu, tempeh, beans, yogurt, cottage cheese… , some low or moderate glycemic index complex carbohydrate source if losing weight, fruits and vegetables.
If stable in weight and exercising more than 7 hours per week, pasta or whole-grain bread, beans, lentils, brown rice, oats, corn… , and some fat. The more fat-free-products become available, the fatter Americans become. Could there be a connection?
Fat has a powerful appetite reducing effect, so eating fat actually helps you be comfortable eating less. Fat reduces appetite after it reaches the intestine, so fat at the beginning of a meal will do more to help you eat less than fat at the end of the meal. If you are aiming to lose weight, drink a large glass of water before you eat to help you feel full sooner.
Urine would ideally be pale most of the time and copious at least once per day, after exercise on exercise days. If you have trouble sleeping through the night due to a full bladder, avoid drinking much fluid in the evening. For health and performance as well as weight loss, avoid both sugar waters sodas, lemonade, sports drinks and fruit juices.
Orange juice has about as many calories as Coca-Cola. Drink water and eat fruit. If you must drink other than water, drink teas or diluted fruit juices.
This does not apply during training. During training use a sports drink or juice that includes both carbohydrate and electrolytes. Avoid diet soft drinks and other artificially sweetened beverages. Research shows they make people fat, probably by triggering an insulin response, which triggers a drop in blood sugar leading to hunger and more eating.
Adding a drizzle of olive oil or butter is okay. Avoid over-consumption of raw spinach however. Raw spinach contains oxalic acid, which will chelate calcium preventing it from being absorbed from your gut into your bloodstream. A spinach salad now and then is okay, but a daily bag of spinach will eventually cause cramping.
A small amount of daily alcohol consumption may have some heart-health benefits, which can be gained equally well in other ways, such as by exercising and following a healthy diet. Alcohol also enters metabolism at the same place as fat, so each calorie of alcohol blocks the metabolism of one calorie of fat.
A typical drink has calories as alcohol. One drink per day you can burn off. Multiple drinks per day are harder to work off. Each extra alcoholic drink per day adds up to pounds of fat not burned over a year.
In the long run, weight loss or weight maintenance is about behaviors, so the rest of these rules are about eating behaviors and the psychological states that trigger them.
These guidelines are especially valuable to those who seek to lose weight or to keep weight off, and they may not be relevant to those who naturally arrive at a good performance weight. A bulky meal that stretches your stomach makes you less sensitive to the bulk of later meals. Your stomach then has to be fuller before you feel satisfied so you stay hungry longer and eat more.
Take a small amount of food on your plate at one time. After you eat it, ask yourself if you are still very hungry. If you are not hungry or barely hungry, be done eating. If you are still hungry, take another small serving of something else.
Heap on the praise for what you do eat and then declare yourself full. Given the huge portions in many restaurants, you can get enough nutrition from salads or appetizer-sized portions.
In Mexican restaurants, pick one thing you like rather than the four-item combo. You can always come back again and try the other items. Order the smallest pizza that might satisfy you and always get a salad to fill you up. Athletes need some salt.
Plan variety in every meal and cover all your bases on the first go-round. Take the time to enjoy each bite of food. Pay attention to what you eat. They say that hunger is the best seasoning. The flip side of that is that when your body no longer needs more food, the food stops tasting as good.
Your weight will fluctuate by a few pounds from morning to night and from day to day, especially when heavy training is affecting hydration. Rather than being concerned about your weight each morning, keep track of your average weight for each week. That will be a good indication that you are really gaining or losing weight.
If a bad weigh-in might trigger a binge, talk to a dietician about other ways to track weight. Many people diet well until some emotional situation comes up and then seek comfort in food. Do you eat in response to stress? Relationship troubles? Go for a walk or call a friend instead of overeating.
Finally, inadequate sleep reduces motivation and will power so you are less likely to stick to your diet. If you lose more than one pound per week, half a pound for some people you may experience decreased strength and power, so reduce slowly.
Adopt these rules as lifestyle changes. We are trying to get you onto a sustainable regimen of healthy eating. For people who need to lose weight for their riding, all the rules are supposed to help you eat less.
It is quite possible to follow all the rules and still eat more. If you do this you will gain and not lose weight. Take control of your eating. Test a new food in training several times under race-similar conditions in terms of intensity, heat and humidity before using it in a race.
Race foods need to be easy to open and digest, not too messy, and tasty enough that you will eat them enthusiastically. Training and racing foods can be sweet or savory, so long as they are high in carbohydrate and low in protein and fat.
Test drinks in training several times before using them in a race. Race drinks need to contain carbohydrate and electrolytes and taste good enough that you will drink them with enthusiasm. On hot days you will need to dilute your drinks more than on cooler days so you can get enough water without getting too much carbohydrate, causing a tummy-ache, or carry one bottle plain water as well.
Test any possible pre-race food in training several times before using it in a race. Pre-race meals should be easy to digest, low in fat, high in carbohydrate, moderate in protein, easy to prepare and available anywhere you travel. Practice with several possible pre-race meals in case your favorite is not available at a particular race.
Be careful with fatty breakfast foods such as pancakes, sausages, bacon and muffins. They can sit in your belly and make you feel uncomfortably full when exercising for several hours but then maintain your energy later in multi-hour events. Experiment in a hard training session before risking these in a race.
These are high glycemic index foods that will decrease your endurance in your next training session and also cause your body to store more fat if you consume them while NOT exercising.
During exercise they help maintain blood sugar and energy. During exercise, use these ONLY after warm up and before cool down. As always, keep your scope of practice in mind as a personal trainer—make sure you're cleared to talk about nutrition with clients.
Now, let's dig into the details of dietary needs for endurance. Macronutrients are the basic components of the food we eat.
These are carbohydrates, protein, and fat. Eating macros in proper ratios fuel your endurance. 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.
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.
Nutritoin your body with the right energy and endurance supplements is crucial for maximising nurrition performance as an endurance nutrituon. It Endyrance important Chitosan weight loss note mutrition these Carbohydrate timing for optimal performance should be seen as valuable additions to, the poans of a Enduance nutrition plan. This Skin health revitalization Chitosan weight loss body to perform optimally, recover effectively, and develop muscle tissues after each endurance training session. Nutrient deficiencies are a common cause of premature fatigue, particularly when it comes to a decrease in red blood cell production and oxygen transport. This reduction in red blood cells and oxygen transport can result in decreased oxygen availability and impaired transport of nutrients to the working muscles, ultimately affecting energy production. Iron, copper, vitamin A, B6, B9, and B12 all play a crucial role in the production of red blood cells and oxygen transport. Frank Nutritoon March 15, As an endurance nytrition, your performance relies not only Carbohydrate timing for optimal performance Reducing cravings for high-calorie foods training Enxurance also on your nutrition. Carbohydrate timing for optimal performance improve, it's essential to consume the right foods in the right amounts at the right time to fuel your body for recovery and your workouts. Try to include a serving of leafy greens and a serving of vegetables with every meal. Prioritize whole foods, lean proteins, complex carbohydrates, and healthy fats.
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