Top Foods To Eat For Endurance Athletes

As an endurance athlete, your nutrient, hydration and energy needs are significantly higher than your less-active peers. Athletes perform at their best by training and eating a variety of foods, according to Colorado State University Extension. Although many foods suit a distance athlete's diet, particular foods can provide exceptional benefits. Keep in mind that all foods should be consumed as part of a well-balanced diet. For best results, seek specified dietary guidance from your doctor or dietitian.

Potatoes

As an athlete, you benefit most from carbohydrates stored in your body. Because carbohydrates provide more energy per unit of oxygen than fats, consuming plentiful amounts can help guard against oxygen decline -- a common limiting factor in endurance events. One medium potato has about 43 g of carbohydrate. If you train intensely, the American Dietetic Association recommends eating 7 to 10 g of carbohydrate per kg of body weight. Potatoes are also a top sources of potassium -- a mineral you lose through heavy perspiration and activity.

Bananas

Bananas are an additional potassium-rich carbohydrate source. One banana provides about 422 mg of potassium -- close to half of the amount reaped from a potato, and about 27 g of carbohydrate. Bananas also provide useful portable snack options to consume before and after training sessions and events.

Low-Fat Dairy Products

Low-fat dairy products, such as milk and yogurt, provide valuable amounts of protein, which promotes muscle growth and repair, carbohydrates and calcium. Consuming enough calcium is important for maintaining your bone health and preventing osteoporosis, which endurance training can put you at risk for, according to CSUE. As valuable fluid sources, skim and low-fat milk can help guard against dehydration.

Whole Grain Cereals

Because whole grains contain all parts of the grain, they provide more protein, fiber, vitamins and minerals than refined grains such as white flour. Whole grain raisin bran cereal provides about 41 g of carbohydrates and 360 mg of potassium. For a balanced pre-event breakfast, pair whole grain cold or hot cereal, such as oatmeal, with low-fat milk and fresh fruit. Whole grain cereal bars, whether purchased or homemade, provide useful on-the-go snacks.