Whether you are a long-distance runner, a triathlete, an endurance cyclist, long-distance swimmer or participate in another endurance sport you have special nutritional needs. You ask your body to perform at a high level over a long period of time, so you need to ensure you fuel it properly. This means taking in plenty of calories and nutrients at regular intervals. Numerous diets exist to fuel your athletic endeavors.
Liquid Diet
Consider a liquid diet of specially designed supplements during times of intense training and competition, recommends Steve Born in the UltraCycling.com article, "Fueling for Endurance." He notes that good-quality liquid food supplements offer high concentrations of carbohydrates and, depending on the product, protein and other nutrients. These formulations are designed to be easier to digest than solid food so the nutrients and energy reach your muscles faster. Liquid diets also help lessen problems with nausea or upset stomach during hard exercise.
Vegetarian Diet
You might think you require lots of extra protein as an endurance athlete, but actually your body's main fuel during endurance sports is carbohydrates, notes ultrarunner Matt Frazier, author of the NoMeatAthlete.com article, "The Vegetarian Athlete Diet." A balanced vegetarian diet is an excellent source of complex carbohydrates and nutrients. The key is to eat a wide variety of vegetables, whole grains and legumes. Also choose nuts and seeds for additional energy-boosting fats and muscle-building protein.
High-Carbohydrate Diet
A high-carbohydrate diet is ideal for sustaining endurance, according to "Practical Applications in Sports Nutrition," by Heather Hendrick Fink. The author recommends eating a range of complex carbohydrates to provide a sustained release of energy. These include whole grain bread and pasta, brown rice, oats, quinoa, and carb-rich vegetables like potatoes and sweet potatoes. Limit your consumption of simple carbohydrates such as fruit and energy drinks. Simple carbs are best used as quick fuel during training or competition. Reduce your fiber intake prior to competition to avoid bloating or digestive discomfort.
High-Fat Diet
Though most endurance diets emphasize the role of carbohydrates, "Supplements for Endurance Athletes" by Jose Antonio and Jeffrey Stout reports there are benefits to a high-fat diet. The authors point to a State University of New York study that showed runners on a high-fat diet ran farther, and faster, before becoming exhausted than runners who consumed a high-carbohydrate or regular, balanced diet. Other studies showed no detrimental effects of eating a high fat diet. However, not all fats are created equal -- avoid saturated fats and choose heart-friendly unsaturated fats. These include sources like olive oil, nuts and seeds. Intense training increases your ability to use fat as fuel, so eating good fats is one way to help ensure you have adequate energy for intense training and competition, according to Marc Evans, author of "Endurance Athlete's Edge."
References
- UltraCycling.com: "Fueling for Endurance"; Steve Born, 2009
- No Meat Athlete: "The Vegetarian Athlete Diet"; Matt Frazier, 2010
- "Practical Applications in Sports Nutrition"; Heather Hendrick Fink; 2008
- "Supplements for Endurance Athletes"; Jose Antonio and Jeffrey Stout; 2002
- "Endurance Athlete's Edge"; Marc Evans; 1997
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