Endurance athletes, such as runners, cyclists and triathletes, participate in detailed training programs that outline workouts for strength and endurance. One factor that links performance and training is diet and nutrition. A specific diet, formulated to match the needs of an endurance athlete, will provide a balance of carbohydrates, fat, protein, vitamins and minerals that can improve performance, reduce recovery times and reduce the chances for injury.
Carbohydrates
Carbohydrates are one of the most important macronutrients for endurance athletes, when glycogen is converted to glucose for energy during exercise. Moderate exercise will use 40 percent to 50 percent of carbohydrates for energy, but extended endurance events, those lasting longer than 90 minutes, can use 70 percent of carbohydrates. As a result, endurance athlete diet plans should combine complex and simple carbohydrates to maximize fuel and energy. Preferred sources of complex carbohydrates include spaghetti, potatoes, cereals and other grains; preferred simple carbohydrates can be consumed through foods such as fruit, milk and honey.
Protein
Protein plays an important role for muscle and tissue regeneration in endurance athletes. Proper regeneration can prevent injuries, reduce recovery periods and increase muscle strength. Endurance athletes should consume about 1 oz. of protein per pound of body weight. For example, if an endurance athlete weighs 200 lbs., the recommended daily protein intake would be 200 oz. The protein should be divided evenly throughout the day to provide a consistent supply of protein to the muscles and tissues. Preferred sources of protein for endurance athletes include protein supplements, lean red meat, chicken, turkey and fish.
Fat
Fat is often overlooked by endurance athletes, but "healthy" fats are essential for healthy body functions. Fat also supplies a secondary source for body fuel and energy during long endurance events and has been shown to supply up to 75 percent of the fuel during long aerobic events in trained athletes. Healthy fats can come from a variety of sources, including almonds, macadamia nuts, walnuts, pecans, sunflower seeds and avocados.
Hydration
Diet plans without sufficient hydration and water intake can hinder performance and recovery. Becoming dehydrated can lead to muscle cramping and fatigue. Hydration should be consistent throughout the days leading up to a workout or event, maintained during the event and then continued afterward to replenish lost fluids. According to Hal Higdon, professional endurance coach, hydration is the most important factor once a race starts.
Nutrients
Total calories needed per day will vary among athletes and can be adjusted to match individual requirements. Diet plans for endurance athletes should supply essential nutrients that are used during an active lifestyle. Nutrients used to produce energy include thiamin, riboflavin and B vitamins. Minerals, such as sodium, potassium, calcium and iron, can help prevent muscle fatigue and cramping.
Member Comments