Fuel Your Endurance: The Ultimate Diet Guide For Athletes

Athletes who engage in endurance sports may benefit from a high-carbohydrate diet to enhance glycogen storage and replenishment. Carbohydrates are a key fuel source for endurance athletes, and research suggests that a combination of carbohydrates and protein can further promote glycogen replenishment. Additionally, healthy fats should also be included in an athlete's diet, with around 30% of daily calories coming from fat.

Carbohydrates enhance glycogen storage and replenishment

Carbohydrates are a key component of an endurance athlete's diet as they enhance glycogen storage and replenishment. Research indicates that a combination of carbohydrates and protein will further promote glycogen replenishment.

Carbohydrates can be easily digested and provide energy to the body. Race preparation can involve incorporating 4-5 grams of easy-to-digest carbohydrates per pound of lean body weight each day the final 72 hours leading up to race day. This is known as “loading” and can be done with pretzels, plain bagels, bananas, white pasta, white rice, potato, rice-based cereals, sports drinks, and energy bars.

Carbohydrates can also be eaten after a training session to enhance glycogen storage. This can be done with pretzels, breads, and cereals.

It is important to note that endurance athletes on a plant-based diet will have an increased protein requirement due to the incomplete proteins in the diet. Additionally, endurance athletes need healthy fats in their diet, with roughly 30% of one’s daily calories coming from fat when involved with endurance exercise.

Carbohydrate loading increases endurance

Carbohydrate loading is a pre-race strategy that can help enhance an athlete's endurance. This involves increasing carbohydrate stores in the final 72 hours leading up to the race. The amount of carbohydrates to be consumed is 4-5 grams of easy-to-digest carbohydrates per pound of lean body weight. This can be achieved by incorporating foods like pretzels, plain bagels, bananas, white pasta, white rice, potato, rice-based cereals, sports drinks, and energy bars into the diet.

Carbohydrate loading is particularly effective for races lasting longer than 3 hours, as it helps to maximize glycogen stores and delay fatigue. Research suggests that combining carbohydrates with protein can further promote glycogen replenishment and enhance overall performance.

The benefits of carbohydrate loading are twofold. Firstly, it helps to provide the body with the necessary energy required for sustained endurance performance. Secondly, it helps to delay the onset of fatigue by sparing glycogen and maintaining blood glucose levels.

Carbohydrate loading is a simple yet effective strategy that can be easily implemented into an athlete's diet. It is a cost-effective and convenient way to enhance endurance and optimize performance.

In addition to carbohydrate loading, endurance athletes should also focus on consuming healthy fats in their diet. Roughly 30% of daily calories should come from fat, but saturated fats should be minimized. Triglycerides, fatty acids, phospholipids, and cholesterol are the most significant types of fats that should be included in the diet.

Fats provide more energy than carbohydrates

The oxidation of glycogen provides only ~2500 kilocalories of energy before depletion, whereas oxidation of fat provides at least 70,000–75,000 kilocalories of energy, even in a lean adult. Endurance athletes need to minimize the amount of saturated fat consumed.

Some ultra-endurance athletes have recently become interested in ketoadaptation (becoming “fat-adapted,” or “training low”) with a high fat, low carbohydrate diet. This renewed interest is based on the higher oxidation of fat vs. carbohydrates.

Race Week: If you are gearing up for a race that lasts longer than 3 hours, enhance carbohydrate stores pre-race, aka “loading”, by incorporating 4-5 grams of easy-to-digest (low fiber) carbohydrate per pound of lean body weight each day the final 72 hours leading up to race day. A single-day or 48-hour carbo-loading protocol may be effective for shorter races, especially if the athlete is training through the race meaning no reduction in training volume is being implemented pre-race.

Plant-based diets require more protein

Endurance athletes on a plant-based diet will have an increased protein requirement. This is due to a plant-based diet consisting of incomplete proteins. Endurance athletes need healthy fats in their diet. Roughly 30% of one’s daily calories should come from fat when involved with endurance exercise. Carbohydrates are also important for endurance athletes, as they enhance glycogen storage.

Endurance athletes need to minimize the amount of saturated fat consumed. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol. Of these, triglycerides are most commonly found in food. Fatty acids break down further into saturated, monounsaturated, and polyunsaturated fats.

Carbohydrates are important for endurance athletes, as they enhance glycogen storage. Eating carbohydrates after a training session will enhance glycogen storage and some research indicates that a combination of carbohydrate and protein will further promote glycogen replenishment.

Endurance athletes on a plant-based diet will have an increased protein requirement. This is due to a plant-based diet consisting of incomplete proteins. Endurance athletes need healthy fats in their diet. Roughly 30% of one’s daily calories should come from fat when involved with endurance exercise. Carbohydrates are also important for endurance athletes, as they enhance glycogen storage.

Minimise saturated fats for optimal performance

Endurance athletes need to minimize the amount of saturated fat consumed. Roughly 30% of one’s daily calories should come from fat when involved with endurance exercise. There are many types of fat, some good and some not. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol. Of these, triglycerides are most commonly found in food. Fatty acids break down further into saturated, monounsaturated, and polyunsaturated fats. Endurance athletes need healthy fats in their diet. Proper fat intake gathers less consideration by endurance athletes but is a worthy fuel source. The oxidation of glycogen provides only ~2500 kilocalories of energy before depletion, whereas oxidation of fat provides at least 70,000–75,000 kilocalories of energy, even in a lean adult. While the prototypical endurance athlete may prefer a carbohydrate-based diet due to the above-explained benefits in the previous section, some ultra-endurance athletes have recently become interested in ketoadaptation (becoming “fat-adapted,” or “training low”) with a high fat, low carbohydrate diet. This renewed interest is based on the higher oxidation of fat vs. carbohydrates.

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