Nutrition tips for endurance athletes.
If you’re logging countless miles and hours endurance training, your body can’t perform on sub-par nutrition. Endurance athletes have unique nutritional needs, and the foods they eat should meet three main goals:
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Provide calories needed for exercise
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Restore glycogen, the storage form of glucose that allows you to exercise tomorrow
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Repair lean body mass to increase muscle size and strength
Below you will find recommendations for before, during and after your endurance exercise.
3-4 Hours Pre-Exercise
Meals three to four hours before exercise need to supply your body with energy from carbohydrates and also protein, which helps deliver slow and steady energy to the muscles.
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Recommended: Low glycemic index foods, low fat, low fiber, lean protein
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Not Recommended: New foods that you haven't eaten before
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Sample Menu: 1 egg burrito made with 1 egg + 2 egg whites, 1 ounce cheddar cheese, diced peppers, onions, tomatoes, tortilla, 1 medium banana, 1 cup orange juice, 1 cup water.
1 Hour Before Exercise
If there is an hour or less before you hop on a bike, solid foods may not work for you. If that’s the case, aim for beverages that provide carbohydrates. If you need something a little more substantial to keep you full, fruits work wonders.
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Recommended: High carbohydrate, moderate protein, low fat, low fiber
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Not Recommended: High fat, high fiber, carbonated drinks, sugary beverages
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Sample Menu (Choose 1): 1 small orange, peach, pear, banana, 1 cup watermelon, 1 cup cantaloupe, Gatorade Prime™ energy chews, Nature Valley™ granola bar
During Exercise
If you’re exercising for more than 45 minutes continuously (ahem, RAGBRAI riders), you need to maintain energy and fluid balance. Say “hello” to sports drinks.
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Recommended: Drink 7 to 10 ounces every 15 minutes for best results. The ideal fluid replacer during exercise should have 14–19 grams carbohydrate per 8 ounces 50–170 mg sodium per 8 ounces 30–50 mg potassium per 8 ounces.
Post Work-Out (within 30 minutes of exercise):
Exercise recovery has two main goals: restore glycogen and restore/build lean body mass (aka muscle).
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Sample Menu: Muscle Milk® Chocolate milk Gatorade™ Recover Protein Shake
