The foods you eat play an important role in athletic performance. If you find yourself falling short during endurance exercise, your diet may be to blame. There's more to fueling performance than just eating a lot. The right food choices can make dramatic improvements in your stamina and keep you going strong.
Brown Rice
Brown rice is high in complex carbohydrates, your body's preferred fuel source for long duration exercise. The Mayo Clinic recommends whole grains such as brown rice because they are higher in fiber than processed grains. Fiber slows the absorption of carbohydrates and provides a steady release of energy.
Almond Butter
Almond butter is packed with endurance boosting nutrients such as protein and healthful fats. Protein helps prevent muscle wasting during exercise and prevents you from feeling hungry during exercise. The healthful fats in almond butter are rich in calories and provide energy for hours. Combine a complex carbohydrate such as whole wheat toast with almond butter for an energy-rich snack before exercise.
Leafy Greens
Your body depends on red blood cells to supply oxygen to working muscles during exercise. Leafy greens, such as spinach, support your body's production of red blood cells because they are high in iron. Leafy greens also provide fiber, which helps keep blood sugar steady.
Water
Adequate water intake is essential for stamina. Water plays a key role in a number of metabolic processes, including waste management, body temperature regulation and digestion. During exercise, water is lost through perspiration. According to the American Council on Exercise, dehydration during exercise can lead to an increased heart rate, and susceptibility to heat illness. ACE recommends drinking at least one cup of water for every 15 minutes of exercise.
Sports Drinks
When you need endurance past the one hour mark, sports drinks provide protection against dehydration and fatigue because they contain carbohydrates and electrolytes. Carbohydrates in the form of simple sugars are quickly digested and used for energy. Electrolytes such as sodium and potassium keep muscles hydrated and functioning optimally. According to ACE, endurance athletes show improved performance and reduced fatigue when they consume a sports drink during their races.
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