Nutritional Considerations for Endurance Athletes

Endurance and Ultra-Endurance Athletes: Nutritional Considerations

• Endurance athletes require significant caloric intake for training, matching this expenditure can be challenging.
• Meeting carbohydrate (30-60 grams/hour) and fluid needs is crucial. Sports drinks (6-8% carbohydrate) are suitable.
• A 200-300 calorie snack (e.g. 1/2 sandwich, milk, 100% juice) immediately after exercise, followed by a larger meal within 1-2 hours is recommended to replenish energy reserves.
• Glycogen depletion is linked to fatigue. Ensuring glycogen stores through carbohydrate intake is vital for optimal performance.
• Athletes require 6-10 g/kg of carbohydrates per day for 1-3 hours of exercise, and 8-12 g/kg daily for workouts exceeding 4-5 hours. Carbohydrates should account for 50-65% of total daily calories.
• Carbohydrate loading (gradual increase in carbohydrates to 65-70% of total calories 6-7 days before an event) is crucial for maximizing energy stores. Juices, smoothies and similar liquid sources are helpful for increasing carb intake.
• Ingesting 1-4 g of carbohydrates per kilogram of body weight within 1-4 hours of exercise can help fuel an event.
• The appropriate amount of carbs per hour during exercise is 30-60g (individual tolerance and preference can range from 30 to 90 g). This can be attained via sports drinks (6-8% carbohydrate) or energy bars/gels.
• Following an event, 1.0-1.2 g of carbohydrate per kilogram of body weight is recommended every hour for 4 hours to replenish glycogen stores. Whole foods, juices and low-fat dairy products provide good sources of carbohydrates post-exercise.
• Protein is not a primary energy source but plays a role in tissue repair and muscle adaptation. 1.2 to 2.0 g of protein per kilogram of body weight per day is the current recommendation, influenced by training intensity and duration. Protein intake of 1.2-1.4 g/kg, 1.4-1.7 g/kg, or 1.7-2.0 g/kg is based on exercise load.
• Protein intake before an event (2-4 hours) may improve appetite and satiety, and provide branched-chain amino acids (BCAA), but excessive protein intake should be avoided.
• Protein intake during an event is helpful for preventing central fatigue (important for ultra-endurance events) but may not be needed for shorter events. Examples of sources include meat jerky, trail mix, nuts, and peanut butter.
• After competition, carbohydrate intake is the most crucial macronutrient. Combining carbohydrate with protein may improve insulin activity and speed up recovery. An approximate recommendation is 15-25 grams of protein (0.25-0.30 grams per kg of body weight) following endurance exercise.
• Fats serve as an energy source, but the intensity of activity impacts their use. The recommended intake of fat is 20-35% of total calories. High-fat diets are questionable (more research is needed). Potential risks include slow digestion/gastric upset, flavor fatigue, and cardiovascular disease.
• Fats should be limited before or during exercise due to slow digestion and absorption, and potential GI (gastrointestinal) issues. Fats are not likely depleted during endurance efforts, but small amounts may improve satiety post-competition.
• Vitamins (B complex, C, E) and minerals (iron, calcium, sodium, potassium) are vital due to increased energy demands and sweating. Adequate intake is recommended over supplementation.
• Hydration is crucial for safety and performance, and athletes should determine individual needs. Sweat trial under different conditions, and monitoring training-induced weight changes are crucial when determining hydration needs. Hydration strategies should be practiced before, during and after training.
• Meal planning and logistical factors (event length, feasibility of eating, refrigeration/heating availability, space for storage and transport) affect pre-event planning. Practice nutrition plans frequently before an event.

Explore the essential nutritional strategies for endurance and ultra-endurance athletes. This quiz covers the importance of caloric intake, carbohydrate requirements, and optimal recovery snacks. Set yourself up for success by understanding how proper nutrition enhances performance and fuels training.