If you want to enhance your endurance or improve your ability to exercise for longer durations, the first thing you should do is acquire knowledge about basic nutrition. Consuming appropriate quantities of appropriate food items assists in obtaining the necessary energy during endurance training. Discover how you can boost your athletic performance by altering your nutrition plan and surpassing your competitors.
Endurance
Endurance activities are considered to be any aerobic exercise lasting for a duration of one hour or more. The most commonly favored endurance events consist of running, swimming, and cycling. These events can either be solitary activities such as ultra runs or involve multiple sports as seen in triathlons.
Whether you are an elite or recreational athlete, it is important to get the proper nutrition for endurance and energy, as it takes a significant amount of energy to power through endurance events.
No one-size-fits-all diet for improved endurance
Just like events and athletes, everyday personal training clients are also diverse. Therefore, it is not surprising that an endurance diet cannot be considered a universal solution. There are several factors to take into account, such as body weight, environmental conditions, and nutrient timing, among others.
Each event will require different needs from each client. To find the optimal solution, it may be necessary to begin with basic recommendations for nutrition. If these recommendations do not produce the desired outcome, they can be adjusted accordingly. Discovering the most suitable diet for improving endurance often involves a process of trial and error.
Remember to always prioritize your scope of practice as a personal trainer and ensure that you have permission to discuss nutrition with your clients. Now, let’s delve into the specifics of dietary requirements for enhancing endurance.
Endurance athlete macronutrient needs
Carbohydrates, protein, and fat are the fundamental elements found in the food we consume. Ensuring the intake of macronutrients in appropriate proportions is essential for enhancing your endurance. A well-balanced diet for an adult consists of ratios that are considered healthy.
A range of 45-65% of the total calorie intake should consist of carbohydrates.
20-35% of the total calorie intake comes from fat.
10-35% of the caloric intake should come from protein.
To achieve the desired goals of physical activity, it is necessary to modify these ratios accordingly. For instance, endurance athletes should enhance their carbohydrate percentage in order to enhance the storage of muscle glycogen. On the other hand, strength athletes should consume a higher amount of protein to effectively enhance the development of muscle mass.
Carbohydrates
To put it in simple terms, carbohydrates are sugars and starches that provide fuel for our bodies, similar to how gasoline fuels a race car. Each gram of carbohydrate contains approximately 4 calories of fuel. Just like a race car has a fuel tank, the human body stores carbohydrates as glycogen in both the muscles and liver.
Runners who meet their daily energy demands and balance their meal plates with 45-65% carbohydrate can expect to store about 2 grams (8 calories) of glycogen per pound of muscle tissue. Additionally, they can store around 100-125 grams (400-500 calories) of glycogen in the liver. These glycogen reserves are necessary for stabilizing blood sugars and maintaining optimal muscle function.
To avoid depletion and experiencing dizziness (also known as “bonking”) and profound muscle fatigue (also known as “the wall”), it is necessary to add carbohydrates during long run efforts, as this amount of glycogen provides enough energy to run for approximately 2 hours at a moderate intensity.
How many carbohydrates do you need
During race week, if you are preparing for a race that goes on for more than 3 hours, it is advised to boost your carbohydrate stores before the race, also known as “loading”. This can be done by including 4-5 grams of easily digestible (low in fiber) carbohydrates per pound of lean body weight every day for the final 72 hours leading up to the race day.
For shorter races, particularly if the athlete continues to train without reducing their training volume before the race, a carbo-loading protocol of one day or 48 hours could be beneficial. Some easily digestible carbohydrate options to consider include pretzels, plain bagels, bananas, white pasta, white rice, potato, rice-based cereals, sports drinks, and energy bars.
On the morning of the race, it is recommended to consume 100-150 grams of easily digestible (low fiber) carbohydrates within the 2-3 hours prior to the start. It is important to allocate 1 hour for digestion for every 200-300 calories consumed. For a pre-race meal during the 2-3 hours leading up to the start, a plain bagel with a small amount of peanut butter and honey, accompanied by 20-24 ounces of a sports drink, can be a suitable option.
When racing, aim to consume about ¼ to 1/3 of your body weight (in pounds) in grams of carbohydrates per hour during training or racing sessions lasting longer than 45-90 minutes. For instance, a runner weighing 180 pounds should aim for approximately 45-60 grams of carbohydrates per hour of training or racing.
To enhance carbohydrate absorption into the muscles and prolong endurance, opt for products that contain a variety of carbohydrates in their ingredient lists. Sports foods commonly utilize maltodextrin, glucose or dextrose, sucrose, and fructose as sources of carbohydrates. On race day, commonly used products consist of sports drinks, energy gels, energy bars, and energy chews.
After completing a strenuous workout or race, it is advisable to consume 50-100 grams of carbohydrates promptly, preferably as a liquid, in order to aid in both rehydration and replenishing carbohydrates.
Protein
From a scientific perspective, proteins are substantial and intricate compounds constituting 20% of our body weight. They exist in various forms such as muscle, bone, cartilage, skin, as well as other tissues and body fluids.
In the process of digestion, protein is broken down into a minimum of 100 separate chemical building blocks called amino acids. These amino acids gather in our liver to create a small reservoir and are utilized in the construction of various parts such as muscles, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals.
Research has discovered that incorporating small quantities of protein during extended activity can improve performance by saving muscle glycogen and assisting with fluid absorption. Additionally, protein can help reduce feelings of hunger that may arise during lengthier exertions.
Taking caution about consuming too much protein is important, as excessive quantities can delay the process of emptying the stomach and lead to an accumulation of nutrients in the gut, resulting in stomach discomfort and the onset of muscle fatigue or cramps.
How much protein do you need
During training, endurance athletes are advised to consume around 1/2 – 3/4 gram of protein per pound of lean body mass daily. Those athletes who are on restrictive energy intakes should aim for the higher end of this recommendation. For instance, if a man weighs 180 lbs and has a body fat percentage of 10%, he carries approximately 160 lbs of lean body mass. Therefore, he should consume approximately 80-120 grams of protein each day.
On the morning of the race, it is advisable to consume 10-20 grams of protein within the 2-3 hours before the race begins in order to stabilize blood sugar levels. Common protein sources that are suitable for consumption prior to a race include peanut butter, non-fat milk or yogurt, eggs, and energy bars.
When participating in a race, if you find yourself on a training or race course for more than 4 hours, your target should be to consume around 5 grams of protein per hour. You can obtain this protein from various sources such as sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches.
After finishing the race, it is adequate to consume 10-20 grams of protein right away to aid in muscle recovery and boost immune function. Milk, meal replacement shakes, and specialized recovery sports drinks are common sources of protein for this purpose.
Electrolytes
The replacement of electrolytes is crucial during endurance bouts that exceed 1 hour, particularly in hot and humid weather conditions, while training and racing. The main electrolytes are sodium (usually combined with chloride), potassium, magnesium, and calcium.
These electrolytes play a role in metabolic activities and are necessary for the proper functioning of all cells, including muscles. Symptoms of an electrolyte imbalance are similar to those of dehydration and include nausea, vomiting, muscle weakness, muscle cramps, muscle twitching, fatigue, difficulty breathing, tingling sensations, and confusion.
How many electrolytes do you need
Before the race: Athletes who are prone to muscle cramps and fatigue, as well as those participating in hot conditions, could find it useful to enhance their salt consumption in the days prior to the race. Several carbo-loading choices, including pretzels, sports drinks, breads, and cereals, support this approach.
Similarly, athletes who are on blood pressure medications should avoid salt loading. On race morning, they can opt for saltier carbohydrate sources like a salt bagel and drink a sports drink instead of plain water, as it may be beneficial.
While racing, aim to consume 200-500 mg of sodium along with smaller quantities of potassium, magnesium, and calcium per standard bike bottle of water consumed, which typically holds 20-24 ounces.
To ensure you consider all your sources, including sports drinks, energy gels, chews, salt packets, and electrolyte capsules, it is important to keep in mind that excessive sodium intake can cause bloating and gastrointestinal discomfort. The sodium content of these sources ranges from 100-200 mg per 8 oz for sports drinks, 25-200 mg per packet for energy gels, 20-210 mg per 3 pieces for chews, approximately 200 mg per packet of salt, and around 100-200 mg per capsule for electrolyte capsules.
After the race is over, it is recommended to drink a sports drink instead of plain water to effectively rehydrate your muscles and replenish lost electrolytes.
How much fat should endurance athletes eat
Dietary fat plays six main roles in the body and thus, requires incorporation in the diets of endurance athletes. It is recommended that approximately 30% of an individual’s daily calorie intake should come from fat when engaged in endurance exercise.
Provide energy.
Provide assistance in the production and regulation of hormones.
Cell membranes are formed.
The brain and nervous system are formed.
The transportation of vitamins A, D, E, and K, which are fat-soluble, occurs by thinking step by step.
The body cannot produce two fatty acids, which are linoleic acid and linolenic acid.
There exist various kinds of fat, with certain being beneficial and others not. The primary categories include triglycerides, fatty acids, phospholipids, and cholesterol. Among these, triglycerides are predominantly found in food. Fatty acids can be divided into saturated, monounsaturated, and polyunsaturated fats.
To optimize their performance, endurance athletes should limit their intake of saturated fat and instead focus on consuming primarily monounsaturated fatty acids for their fat calories.
Important micronutrients for endurance athletes
Endurance athletes can benefit from certain micronutrients in addition to the three macros. Two micronutrients to take into account are vitamins C and D.
Vitamin C is most commonly recognized for enhancing the immune system, but it also has additional vital functions. One of these functions is its role as an antioxidant, defending cells against harm caused by free radicals. Another function is its assistance in wound healing. A 2017 study found that vitamin C aids in the recovery of athletes during their competitive season. Citrus fruits, potatoes, peppers, broccoli, strawberries, and kiwi are all rich sources of vitamin C.
Vitamin D plays a crucial role in maintaining bone health, as deficient levels can lead to increased risk of fractures and breaks. Additionally, a study conducted in 2020 demonstrated a link between sufficient vitamin D levels and enhanced athletic performance. Obtaining more of this nutrient can be achieved by taking cod liver oil supplements or by consuming foods such as orange juice and dairy, which are rich in vitamin D.
Another key endurance athlete diet consideration: Fluid intake
Throughout the day, we lose water as a result of normal respiration, sweating, and urinary output. When we engage in physical exercise, the amount of water lost increases. It is important to understand that staying hydrated goes beyond simply quenching our thirst. This is particularly crucial for clients participating in endurance events, as proper hydration provides various significant benefits.
Facilitates the dissipation of heat
Enhances efficiency
Cellular detoxification
The regulation of blood pressure is accomplished by thinking step by step.
Encourages clear thinking
Maintains lubrication of joints and muscles.
Enhances the process of digestion
