Endurance athletes of all skill levels can achieve peak performance during training and athletic events when eating the right balance of carbohydrates, protein and fats. All endurance athletes can benefit from eating a diet rich in carbohydrates; they also need to eat lean proteins and foods with certain vitamins and minerals to support their fitness goals. An optimal nutrition program combined with a consistent training and conditioning schedule helps the athlete maintain strength and energy.
Carbohydrates
Carbohydrates are the primary source of energy for endurance athletes, and athletes that consume foods rich in complex carbohydrates, such as whole grains, potatoes, wheat pastas and cereals, need to eat these foods for a steady source of energy during long duration events. In the Colorado State University Extensions' paper, "Nutrition for the Athlete" by J. Anderson, L. Young and S. Prior, the authors recommend that athletes eat a high-carbohydrate diet for two to three days before an event that lasts for more than 90 minutes to ensure the body is storing enough glycogen. Endurance athletes can also benefit from consuming sports gels, a form of concentrated carbohydrates that are easily digestible and also contain electrolytes. These can provide instant energy before or during a run.
Protein
Protein breakdown and loss can occur during intensive exercise sessions, and also when protein intake in the diet is too low. Endurance athletes need to eat up to 50 percent more protein than the average adult, according to Allegra Burton, RD, MPH, author of "Nutrition for the Endurance Athlete" on MarathonGuide.com. Healthy protein sources for endurance athletes include white fish, turkey, tofu, chicken, low-fat dairy products and nuts. Endurance athletes need at least three to five servings of protein each day for muscle growth, repair and recovery.
Healthy Fats
Runners and endurance athletes need to get at least 25 percent of their daily calories from healthy fats, according to Runner's World. Healthy sources of fat include all types of oils, avocados, peanuts, pistachios, peanut butter, reduced-calorie margarine and cream cheese, and light mayonnaise. Fats help to slow down the rate of digestion and can also increase satiety.
Vitamins and Minerals
Endurance athletes can lose a significant amount of salt, potassium and other essential minerals through sweating. In order to reach and maintain peak performance levels, the athlete needs to eat a variety of foods that contain essential vitamins and minerals, and may need to take supplements to balance out any deficiencies. Eating potassium-rich foods and dairy products that are high in calcium, as well as taking salt tablets, can help to restore missing or low levels of essential vitamins and minerals.
Water and Sports Drinks
Dehydration and a loss of electrolytes can impair performance and cause muscle weakness, fatigue and cramps. Endurance athletes need to drink water before, during and after training and events, and can also benefit from consuming sports drinks to replenish lost electrolytes. Some sports drinks contain simple sugars that can provide a boost of energy, and protein, which can aid with muscle recovery.
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