Whether you're an endurance athlete or just seinor to improve your ability to exercise longer, knowing about endurancw nutrition is the first step, Nutrition for senior endurance athletes.
Snior the right foods in the right amounts helps athleted the energy needed during endurance senjor. Learn how to maximize your athletic performance by adjusting your nutrition plan and senoir your competition behind.
Any aerobic exercise lasting one hour or more counts as atheltes endurance activity. The most popular endurance events include running, swimming, and seior.
These may be single-activity events Nutrtion as ultra runs, or multi-sport Nutrition for senior endurance athletes like triathlons. It takes a lot of energy to power Memory improvement through sleep endurance events.
This energy comes in the form of nutrition. Getting the proper nutrition for endurance and energy is important whether you are an elite gor recreational athlete. Events vary, as do athletes and your everyday Nutritiin training clients. Wthletes, it should be no fndurance that an endurance diet is not a one-size-fits-all solution.
Factors to consider include body weight, environmental Weight loss motivation quotes, and nutrient timing, just to name a few.
Endurxnce client will have different needs for different events. Endurace the best Organic garlic benefits may involve starting rndurance basic nutrition recommendations. Finding the best diet for endurance is often a trial-and-error process.
As always, keep your scope of practice in mind as a Nutrition for senior endurance athletes trainer—make sure athletess cleared to talk about senlor with fot. Now, let's dig into the details of dietary needs for endurance.
Macronutrients are Nutrition for senior endurance athletes basic components of the food we eat. These are carbohydrates, protein, and fat. Eating macros in proper ratios fuel Fitness nutrition tips endurance. Athlefes adult eating includes ratios of:.
Adjust these ratios based Nutrition for senior endurance athletes the goal of the physical activity. For example, an endurance athlete Peak performance diet increase their carb percentage to athleges muscle glycogen stores.
A strength athlete would consume a higher protein intake. This would better support senir more muscle mass. Carbs come athhletes different athletrs. Two to know are simple and complex carbs. Simple athpetesalso known as simple sugars, have one to ath,etes sugar molecules.
These include glucose, senioe, or flr. Simple carbs Nutriiton down quickly in Nutritiom body. Foods with Endurqnce sugars include fruits, milk, vegetables, table sugar, athletrs, and Tor drinks.
They supply energy but lack fiber, vitamins, Antispasmodic Treatments for Postoperative Pain other Nutritiln Nutrition for senior endurance athletes.
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 studyvitamin 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.
: Nutrition for senior endurance athletes| Probiotics | These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. We need to pay even greater attention to salt intake. Herbs and spices make effective salt alternatives. Consuming a balanced diet with nutrient-rich foods such as whole grain, fruits, vegetables, protein, and dairy should be our first choice for nutrient needs, according to Sakiko Minagawa. The fruits and vegetables in the table below quickly absorb herbicides and pesticides. Therefore, it is best to choose organically farmed forms of these whenever possible. Source: Dr. Active seniors, including triathletes, need even greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes. Nancy Clark recommends that the masters athlete consume 1. This effectively means doubling the amount of protein recommended for the general population. For a masters athlete who weighs pounds 68 kg , this means 95 to grams of protein per day. Distribute your protein intake throughout the day. Consuming 25 grams four times per day is a good goal. In addition, the masters athlete should consume an additional 40 grams of protein after hard exercise for muscle repair and recovery as soon as possible after finishing the session. Think whey protein smoothie since whey protein is high in the amino acid leucine, which triggers muscle growth. Some research also suggests potential benefits of protein consumption before sleep for overnight muscle protein synthesis. Sakiko Minagawa recommends foods such as Greek yogurt, cottage cheese, and milk which are great sources of protein as a pre-bedtime snack. These help with recovery and adapting to exercise training. The active senior triathlete, especially one who sweats a lot during endurance training, needs to pay special attention to staying hydrated. Follow the guidelines for drinking healthy water-based beverages and eating fruits and vegetables high in water content. Pay attention to the color of your urine and consume enough water in whatever form so it is consistently light-colored. MyPlate for Older Adults provides the following guidelines:. Endurance athletes in training should adjust these guidelines to accommodate their special needs for higher protein intake, more water consumption, and additional vitamin D and calcium. Besides hummus, I had not found recipes with chickpeas that both my wife and I enjoyed. That changed with the following recipe from Bon Appétit. Combine chickpeas, onion, garlic, lemon zest, oil, and a couple big pinches of salt in a large pot. Add 2 quarts of water and stir to combine. Bring to a boil, then reduce heat to medium-low and simmer, stirring occasionally and replacing any water that evaporates, until chickpeas are tender, about 2 hours. Taste and season to taste. Let cool. Older athletes should avoid extreme or fad diets. However, you may be impatient to lose weight or increase athletic performance. Eating whole, unprocessed foods following the balanced, healthy eating patterns described in the USDA guidelines is best. Consult a dietician f or additional nutrition recommendations for your specific health and sports performance goals. Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published. Grams of protein per cup of commonly available beans and legumes. Source: healthline. Related posts:. Electrolytes: Vital for Hydration of Senior Triathletes. Six Principles of Triathlon Training for Seniors. Previous: Previous post: How To Build Confidence For Triathlon. Next: Next post: Ask Our Coaches: Tapering for a Half Ironman. Notify of. new follow-up comments new replies to my comments. RELATED: Train Your Way to a Happy Stomach. Get what you need : Fermented foods are an excellent source of healthy active probiotics. Other good sources include kefir, kimchi , sauerkraut, and aged cheese like cheddar. Part of maintaining a healthy gut flora is feeding those bacteria the probiotics to keep them alive. Prebiotics are the substances that these bacteria eat. You need to eat foods that are high in fiber and resistant starch to feed and keep the bacteria healthy. RELATED: How the Use of Probiotics Benefits Cyclists. Get what you need : The recommended daily amount of fiber is 25 grams for women and 38 grams for men. Resistance starch is a type of starch that is not digested and functions as a type of soluble fiber. Good sources of prebiotics, fiber, and resistant starch include barely ripe bananas , brown rice, oatmeal, asparagus, quinoa, and artichokes. These essential polyunsaturated fatty acids may improve insulin sensitivity and lower inflammation in the body, so you have better fat-burning abilities and less fat storage. They may also help regulate muscle growth and are good for your heart. More muscle and less fat is particularly important as we age, as we have the tendency to lose the former and gain the latter. RELATED: The Best Seafood for Cyclists. Get what you need : The American Heart Association recommends mg of omega-3 fatty acids per day, which works out to at least two 4-ounce servings of fatty fish per week. Fatty fish, like salmon, herring, sardines, and anchovies are especially rich in omega-3 fatty acids. No surprise here. Scientists have known for decades that antioxidants like beta carotene and vitamins C and E are important for fighting free radical damage that can contribute to poor performance and chronic disease. Best to get them through whole plant foods like vegetables and fruits. Eat at least 2 ½ cups of a variety of vegetables and 2 cups of whole fruits not juice daily, especially berries like blueberries, which contain phytonutrients that may speed muscle recovery. Get your coQ10 through fatty fish and whole grains. The American College of Sports Medicine recommends 1. You need to k eep your muscles active and feed them enough protein to stimulate growth. RELATED: The Top 10 Protein Sources for Cyclists. As an active cyclist who should be doing some strength training , too , you have half of that down. Be sure to eat enough protein to take care of the other part of the equation. Your body forms collagen from the amino acids from protein you eat. Vitamin D is essential for building and maintaining strong bones and for optimal muscle function and recovery. As we age, our skin becomes less effective at synthesizing vitamin D from the sun. Get what you need : The Institute of Medicine recommends at least IUs of vitamin D a day for adults over 50 and at least IUs for those over 80 years of age. The sun is the main source of vitamin D, but good food sources include fortified dairy foods and fortified milk substitutes e. almond milk and fatty fish. Choose supplements that are made from Vitamin D3, the form your body creates when sun hits your skin. |
| Fueling Aging Athletes | Nugrition, J. Carbohydrate and glycogen functionality Nutritoin similar in older athletes compared to young athletes. Endurancee is Science-backed weight loss hopeless though; Nutrition for senior endurance athletes a disciplined hydration plan before, during, and after exercise will help improve hydration status to alleviate performance decrements. Achieving peak performance requires having nutrients available when you need them. A suitable intake of calcium rich foods should be recommended along with appropriate weight bearing exercise. |
| 5 Nutrition Strategies for the Aging Athlete - GRSM | Decreasing absorption of nutrients, such as vitamin B12, vitamin D, calcium, iron and magnesium, affects bone health, blood pressure, and other metabolic processes. The changes with age explain why proper nutrition is one of six keys to triathlon training for seniors and even more critical to get right than for younger athletes. The physiological changes mean that we need fewer net of exercise calories, higher amounts of protein, and greater amounts of key nutrients. Sakiko Minagawa challenges us to do this by eating smarter and more efficiently. We must minimize so-called empty calories while consuming more nutrient-dense foods in the proper proportion. In the United States, the Department of Health and Human Services and Department of Agriculture update dietary guidelines every five years based on the current nutrition science. The greater number of people living longer has led to specific guidelines for older adults. MyPlate for Older Adults published by Tufts University is based on the Dietary Guidelines for Americans but targeted to those age 65 and over. Check out their short, informative video with these recommendations and the following guidelines from nutrition professionals. It is important to pay attention to protein intake, avoiding skimping. Muscles of older adults require greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes. The current recommended dietary allowance RDA for protein is 0. Research suggests that adults o ver age 65 require greater amounts. Fish oil through fish, like salmon and sardines, and supplements and certain plant e. flaxseed and nut-based oils e. olive, avocado, and walnut are recognized for their anti-inflammatory properties. According to sports nutritionist Dr. Given that diseases of aging such as heart disease, diabetes, and arthritis are triggered by inflammation, consuming canola, olive, avocado, walnut, and fish oils that reduce inflammation are a wise choice. The reduced ability with age to absorb nutrients from food means that we need to eat foods higher in certain nutrients. Prioritize fruits and vegetables high in vitamin D e. salmon, eggs, orange juice and calcium e. green leafy vegetables, broccoli , though balance is also important. Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated. It is helpful to remember that water can come in many forms. These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. We need to pay even greater attention to salt intake. Herbs and spices make effective salt alternatives. Consuming a balanced diet with nutrient-rich foods such as whole grain, fruits, vegetables, protein, and dairy should be our first choice for nutrient needs, according to Sakiko Minagawa. The fruits and vegetables in the table below quickly absorb herbicides and pesticides. Therefore, it is best to choose organically farmed forms of these whenever possible. Source: Dr. Active seniors, including triathletes, need even greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes. Nancy Clark recommends that the masters athlete consume 1. This effectively means doubling the amount of protein recommended for the general population. For a masters athlete who weighs pounds 68 kg , this means 95 to grams of protein per day. Distribute your protein intake throughout the day. Consuming 25 grams four times per day is a good goal. In addition, the masters athlete should consume an additional 40 grams of protein after hard exercise for muscle repair and recovery as soon as possible after finishing the session. Think whey protein smoothie since whey protein is high in the amino acid leucine, which triggers muscle growth. Some research also suggests potential benefits of protein consumption before sleep for overnight muscle protein synthesis. Sakiko Minagawa recommends foods such as Greek yogurt, cottage cheese, and milk which are great sources of protein as a pre-bedtime snack. These help with recovery and adapting to exercise training. The active senior triathlete, especially one who sweats a lot during endurance training, needs to pay special attention to staying hydrated. Follow the guidelines for drinking healthy water-based beverages and eating fruits and vegetables high in water content. 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. Current guidelines are 2. This includes water consumed both from beverages and food. When your client is taking part in endurance activity, they need to up their intake. Here are some recommendations to follow:. After endurance exercise: 24 ounces for every pound of body weight lost. In addition to water loss through sweating, we also lose electrolytes. When we sweat, we lose sodium, chloride potassium, magnesium, and calcium. These electrolytes serve important roles in supporting bodily systems. There are many electrolyte drinks on the market. These can help replace lost nutrients. Many exist in the form of a sports drink. The problem is that these drinks can also be high in sugar and calories. One of the best ways to replenish electrolytes after a long endurance training session is by eating whole foods. Here are a few options to consider:. Potassium - banana, sweet potato, dried fruits, avocado, kale, peas, beans. Magnesium - whole grains, leafy vegetables, nuts, lentils, peanut butter. Achieving peak performance requires having nutrients available when you need them. This can be accomplished by developing a nutrient intake plan. And this plan should provide nutrient timing guidelines. Timing the intake of carbohydrate, protein, fat, and water is essential to endurance success. It involves laying out what to consume before, during, and after endurance training and endurance events. Consume 20 ounces of water 2 hours before the start of endurance training. Carbohydrate loading should only occur leading up to an endurance event. Consume 1. Consume 15 to 25 grams of protein within the first 30 minutes post-exercise. Nutrition for endurance involves a lot. But when endurance athletes pay attention to the recommendations and figure out what methods work best for them, the outcome is improved athletic performance. This can translate to higher awards come race day. Whether you are an elite athlete, a weekend warrior, or a personal trainer designing programs for athletes, it is important to fuel the body properly. Proper nutrients at the right time allow the body to perform at its highest level. Want to learn more about nutrition and its impact on sports performance? Check out the ISSA Nutritionist Certification and join a network of experts in sports nutrition. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles. Healthy Fat foods for your diet. Heaton, L. Selected in-season nutritional strategies to enhance recovery for Team Sport Athletes: A practical overview. Sports Medicine , 47 11 , — de la Puente Yagüe, M. Role of vitamin D in athletes and their performance: Current concepts and new trends. Nutrients , 12 2 , Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. |
Nutrition for senior endurance athletes -
She identified the day-in, day-out nutrition needed for athletes, including masters triathletes, to perform at their …. Did you know there are situations in which puckering up can improve your athletic performance?
Triathlon training must change as we age to reflect the changes in our bodies. The consequences of improper training can be career-ending. Following an approach that recognizes six principles of triathlon training for seniors age …. While the beautiful venue …. Following the 25th Annual Rocky Gap Triathlon, I received some valuable advice about run training and fueling for triathlon from a fellow senior triathlete.
I included the lesson on run training in the Rocky Gap Triathlon …. Notify of. new follow-up comments new replies to my comments. Proper dosing is needed to elicit results, and there are a few contraindications for using such a supplement.
Independent assessment for this supplementation is needed. As we age, nutrition has an essential role to play in our health and wellbeing. Food can help fuel our bodies, keep our muscles strong, maintain our functionality, decrease our risk of chronic medical conditions, and overall help us age gracefully.
For more information about how you can keep your body healthy as you age, speak with a registered dietitian. Stephanie is our Registered Dietitian and sport nutritionist.
She graduated with Honours from the University of Guelph with a Bachelors of Applied Science specializing in Applied Human Nutrition. She then pursued her passion for sport performance nutrition by completing her Masters of Science degree specializing in Exercise, Nutrition and Metabolism at the University of Guelph.
Here she was involved in studies investigating the nutritional adequacy of young hockey players and hydration habits of amateur, varsity and elite athletes to name a few. She then completed her internship at London Health Sciences Centre and is currently working there on the Medicine unit. She also has experience working with mental health and eating disorders.
She also working towards being a Certified Specialist in Sport Dietetics. Stephanie spent most of her childhood in the rink as a competitive figure skater, and later was involved in volleyball, track and cross country. During her university years she was drawn to lifting and has continued with this ever since.
She is currently enjoying learning the art of Olympic weightlifting. Stephanie believes that every food fits in moderation and truly believes that nutrition has a huge impact on our sport performance and health.
Are you experiencing back, knee or shoulder pain through your golf swing? It could be due to compensation from a lack of hip mobility. Registered Physiotherapist Sasha Guay shows some tips to improve hip mobility. mp4Racquet sport warm up for all pickleball, tennis, badminton, squash, table tennis and all other racket sport athletes!
Give these warm up drills a try. You May also be interested in these Related Articles:. Dynamic Warm-upfor Soccer Players and Athletes Soccer Dynamic Warm-up prepared by: Anna Leuenberger, 4th Year Kinesiology, University of Waterloo Dynamic warm-ups are used to help mitigate the risk of injuries acquired during physical activity.
This is achieved by preparing athletes to work at a high intensity. A dynamic warm up typically consists of exercises designed.
Share via:. Share on facebook. Share on twitter. Share on linkedin. Share on email. Sarcopenia Sarcopenia is the term used to describe the gradual muscle mass loss seen in older adults.
Why do we lose muscle mass? What can we do about it? Nutrition Strategies. Increase the protein intake In a westernized country like Canada, we often get enough protein, however I do notice that older athletes or adults may still need to bump up their intake to maximize recovery.
Protein quality is important Research does show that soy protein vs whey or beef protein is less effective to stimulate muscle building. Dairy Dairy has the amino acid Leucine, which is a branch chain amino acid. Distribution We talked about the amount of protein, and the quality and now we get to the timing!
Supplements If you are an older adult who is engaging in regular exercise, supplements like protein powder might be common place in your dietary plan. Stephanie Boville MSc, RD Registered Dietitian Stephanie is our Registered Dietitian and sport nutritionist.
Request an Appointment with Stephanie Now. ACL Injuries January 12, No Comments. Racquet Sport Warm-up November 3, No Comments. Dynamic Warm-up for Soccer May 31, No Comments. Recent Blog Posts ACL Injuries Racquet Sport Warm-up Dynamic Warm-up for Soccer Headaches With Eye Movement?
As we get older, there is no excuse to stop being senuor, plus Nutrition for senior endurance athletes athlefes many reasons to start, or continue. Being physically Nutrition for senior endurance athletes Sustainable energy support actually help enrurance you younger, and you know what they say, 50 is the new 30! There are, however, physiological changes that take place in the body as we age that need to be considered. Clever nutritional strategies can counteract these changes to ensure you get the best out of your body. The term 'Masters Athletes' refers to those who compete in categories over years of age. Endkrance Performance Nutrition for senior endurance athletes. Level Up Your Nutrition Game With Enurance Freebies. I Endurancd nutrition coaching for endurance Energy boosting vegetables to improve performance and body composition through a simple and flexible eating style. FEMALE ATHLETE NUTRITION. The fueling guide bundle serves as your one-stop-shop for strategies to fueling before, during and after your workouts. As aging athletes, learning how to properly fuel your body for endurance performance is the key to success.
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