Milly Gaines
Nutrition is a key component of an athlete's performance and health. The right diet can help an athlete train, race and recover, and the wrong diet can harm performance and cause health issues. The nutritional requirements of an athlete depend on the type and duration of training, the athlete's age, and their weight goals. Generally, endurance athletes require a high-carbohydrate, high-protein, and high-fat diet to replace all the calories burned during exercise.
| Characteristics | Values |
|---|---|
| Carbohydrates | 60% of total calories, or 8-10 grams per kilogram of body weight per day. Carb-loading is common in endurance sports. |
| Protein | 20-30% of total calories. Endurance athletes may require 1/2-3/4 grams of protein per pound of lean body mass daily. |
| Healthy Fats | 20% of total calories. Endurance athletes need roughly 30% of daily calories from fat. |
| Calories | Endurance athletes burn a lot of calories and need to replace them. |
| Electrolytes | Sodium, potassium, magnesium, and calcium are essential for normal cell function. |
| Caffeine | Can be used to maintain blood glucose concentration. Should be limited to 500 mg on race day. |
| Water | Drink 1/2-1 litre per hour. Over-hydration can be dangerous. |
| FODMAPs | May need to be restricted to manage exercise-induced GI symptoms. |
| Pre-Competition Meals | Eat a balanced meal 3-4 hours before the competition. |
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What You'll Learn
Carbohydrates
Endurance athletes should focus on consuming complex carbohydrates and naturally occurring sugars, while limiting or avoiding processed carbs and refined sugars. The general guideline is for endurance athletes to increase their carbohydrate intake to up to 70% of their total daily calories. This equates to about 8 to 10 grams of carbohydrate per kilogram of body weight per day. For example, a 70-kilogram endurance athlete competing in an event lasting 4 hours or more should consume a minimum of 700 grams of carbohydrates daily.
It is important to note that individual needs may vary, and endurance athletes should consult with a dietitian or nutritionist to determine their specific carbohydrate requirements, taking into account their sport, duration of activity, and individual characteristics.
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Protein
Before a race, it is beneficial to consume 10-20 grams of protein in the 2-3 hours leading up to the start to help stabilise blood sugar levels. Good sources of pre-race protein include peanut butter, non-fat dairy, eggs, and energy bars. During a race or training session lasting over four hours, endurance athletes can aim for up to 5 grams of protein per hour, which can be obtained from sports drinks, energy bars, or whole food options like turkey jerky or peanut butter sandwiches.
Immediately after a race or intense training session, consuming 10-20 grams of protein is essential to support muscle repair and maintain immune function. While protein is crucial, it's important to distribute protein intake evenly throughout the day. This means including adequate protein during breakfast and lunch, rather than only focusing on a high-protein dinner.
Endurance athletes following a plant-based diet may have increased protein requirements due to the incomplete proteins found in plant sources. Additionally, those on restrictive energy intakes or diets should aim for the higher end of the recommended protein intake range. For optimal performance, endurance athletes should work with a dietitian or nutritionist to tailor their protein intake to their specific needs, taking into account their weight, type of activity, and duration of endurance events.
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Healthy fats
Fats have traditionally been viewed negatively in sports performance, with many athletes associating eating fats with an increase in body weight. However, fats are an essential part of a nutritious diet for endurance athletes. Fats are a crucial source of energy and aid in sports performance, particularly in endurance sports performed at lower intensities.
Some vitamins, such as vitamins A, D, E, and K, require fat for absorption. Consuming healthy fats helps to ensure that these important vitamins are absorbed, contributing to overall health and optimal performance.
The amount of fat in an athlete's diet depends on the sport, training intensity, and personal goals. Generally, fats should comprise about 20-35% of daily calories. Endurance athletes may require a higher fat intake, with approximately 30% of their daily calories coming from fat.
Sources of healthy fats include olive oil, avocados, nuts, seeds, fatty fish like salmon, walnuts, and chia seeds. These foods can help reduce inflammation, improve heart health, and boost good cholesterol levels, all of which can enhance endurance and overall athletic performance.
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Electrolytes
During endurance exercises, athletes experience sweat loss, which leads to the depletion of these essential electrolytes. Therefore, it is crucial to focus on adequate fluid and electrolyte intake to maintain optimal hydration and minimize the risk of complications such as cramping and lightheadedness. Consuming sports drinks that contain electrolytes can help with this.
In the days leading up to a race, athletes prone to muscle cramping, fatigue, or those competing in hot conditions may benefit from increasing their salt intake. On race morning, choosing saltier carbohydrate sources, such as a salt bagel, can be beneficial. During the race, athletes can aim for 200-500 mg of sodium per standard bike bottle of water, along with smaller amounts of potassium, magnesium, and calcium.
However, it is important to note that excessive sodium intake can lead to bloating and gastrointestinal discomfort. Therefore, athletes should be mindful of their total sodium intake from all sources, including sports drinks, energy gels, chews, salt packets, and electrolyte capsules. Post-race, sipping on a sports drink will facilitate optimal rehydration and help replace lost electrolytes.
Additionally, consuming a recovery snack or meal with electrolytes after a training session can aid in decreasing muscle soreness and improving overall performance.
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Caffeine
However, the effects of caffeine on muscular endurance are not consistent across all studies. While some studies have shown that caffeine enhances strength, others have found no improvement in muscular endurance, and a few have even reported impairments with caffeine use. Additionally, individual responses to caffeine vary, and some athletes may experience negative side effects such as a racing heartbeat, muscle twitching, stomach distress, or anxiety. Therefore, athletes should experiment with their caffeine tolerance and monitor their physical response, mood, and sleep patterns when using caffeine.
The recommended dose of caffeine for endurance athletes is 100-300 mg (equivalent to 1-3 cups of coffee) in the 2-3 hours leading up to a race, with an additional 25-50 mg taken hourly or during the later stages of a race. It is important not to exceed 500 mg of caffeine on race day. For optimal results, athletes may consider eliminating caffeine from their diet for 10 days prior to racing.
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Frequently asked questions
An endurance athlete's diet typically includes plenty of carbs, protein, and healthy fats, along with sufficient calories to replace those burned during exercise.
Endurance athletes can burn a lot of calories during exercise, so they need to consume enough to replenish their energy stores. This means eating enough carbs and protein, as well as focusing on healthy fats.
Good sources of protein include peanut butter, non-fat milk or yogurt, eggs, and energy bars. Endurance athletes should aim for at least 20 grams of protein with every meal, and their total protein intake should be approximately 1/2 - 3/4 gram per pound of lean body mass daily.
Carb-loading is a common practice in high-endurance sports like long-distance running, cycling, and swimming. It involves consuming a diet high in carbohydrates to ensure sufficient glycogen stores, which provide energy during endurance events.
Yes, endurance athletes should generally limit or avoid processed carbs and refined sugars. They should also be mindful of their caffeine intake, as it can affect individuals differently. Additionally, a low-FODMAP diet may be recommended to manage exercise-induced GI symptoms.
