Young Ednurance-enhancing, eds. Follow Mayo Clinic. Click here for an email preview. When Endurance-eenhancing join Endurance-enhancing dietary choices Nutrisense Endurance-enhancing dietary choices programour team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals. Athletes require a lot of energy and nutrients to stay in shape.

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My Top 4 Foods For Endurance Athletes

Endurance-enhancing dietary choices -

Healthier protein food options include:. However, the body does need some fat to function effectively. Fats that are healthier include:.

Just as it is important to know what to eat and when, endurance athletes also benefit from understanding how much to eat.

This ensures that you obtain the needed nutrients in the right amount without consuming too many calories and potentially gaining weight. Intake recommendations for endurance athletes are:  .

When calculating your body weight, one kilogram is equal to 2. So, a pound person weighs roughly 68 kilograms divided by 2.

If you exercise intensely for more than three or four hours at a time, you need to be mindful of your hydration needs and drink water before, during, and after you exercise.

Don't rely on thirst to tell you when to drink during exercise. By the time you feel thirsty, you're already dehydrated. It's best to drink small amounts often, rather than gulping a lot at once. Get into the habit of weighing yourself before and after long training sessions to determine your individual hydration needs and to learn how different weather and training conditions may affect you.

Another simple way to determine your post-workout hydration status is to monitor your urine output and color.

A large amount of light-colored, diluted urine most likely means you are well-hydrated. A small amount of dark-colored, highly concentrated urine may mean you are dehydrated and need to drink more water. The following tips can help you stay on top of your fluid needs while exercising:. Rehydrate by drinking about 24 ounces of water for every kilogram 2.

This helps support optimal performance, both physically and mentally. A quick and easy option is to consume an electrolyte-containing sports drink during the training or event. This can help reduce the risk of developing hyponatremia , which is water intoxication caused by below-normal sodium levels.

Some types of protein bars also contain electrolytes. Every athlete will have their own unique fueling and refueling needs and preferences. By experimenting with different approaches, you will find the approach that works best for you. Try various foods and food combinations before, during, and after your workouts.

Vary the timing of your food intake and the amount you eat as well and, over time, you will be able to determine your optimal refueling style. Burke L, Hawley J, Jeukendrup A, Morton J, Stellingwerff T, Maughan R.

Toward a common understanding of diet-exercise strategies to manipulate fuel availability for training and competition preparation in endurance sport.

Intl J Sport Nutr Exerc Metabol. Masson G, Lamarche B. Many non-elite multisport endurance athletes do not meet sports nutrition recommendations for carbohydrates.

App Physiol Nutr Metab. Academy of Nutrition and Dietetics. Choose healthy fats. Potgieter S. Sport nutrition: A review of the latest guidelines for exercise and sport nutrition from the American College of Sport Nutrition, the International Olympic Committee and the International Society for Sports Nutrition.

S African J Clin Nutr. Hospital for Special Surgery. Baranauskas M, Stukas R, Tubelis L, et al. Nutritional habits among high-performance endurance athletes.

Vitale K, Getzin A. Nutrition and supplement update for the endurance athlete: Review and recommendations. Anti-Doping Agency. Fat as fuel - fat intake in athletes. Fluids and hydration. Kerksick CM, Wilborn CD, Roberts MD, et al. J Int Soc Sports Nutr. Pruna G, Hoffman J, McCormack W, et al.

Effect of L-Alayl-L-Glutamine and electrolyte ingestion on cognitive function and reaction time following endurance exercise.

Europ J Sport Science. Peri A, Thompson C, Verbalis J. Disorders of fluid and electrolyte metabolism: Focus on hyponatremia.

Front Horm Res. By Elizabeth Quinn, MS Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising.

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Develop and improve services. Use limited data to select content. List of Partners vendors. They come from a wide variety of foods, including fruits, vegetables, grains, pasta, bread, and dairy products. Carbohydrates are an essential part of a healthy diet, providing fiber and essential nutrients.

There are two main types — complex and simple carbohydrates. Complex carbs take longer to digest and provide sustained energy, while simple carbs provide quick energy but can also cause blood sugar spikes.

To get the most benefit, you should aim to include both complex and simple carbs in your diet. Why is it so important for endurance athletes? They need carbohydrates to fuel their bodies for competition. While some may try to cut carbs out of their diet to lose weight, this can be detrimental to their performance.

Carbohydrates are essential for providing the body with energy. Carb loading is an integral part of preparing for endurance events and training. But, you have to consider the amount of carb loading you are doing, the amount of exercise you are doing each day, or the duration and intensity of your race or event.

You should also consider adjusting your fat intake so as not to exceed caloric intake. As your time training or competing increases, so should your carb load. The Mayo Clinic suggests averaging five to 12 grams of carbohydrates per kilogram of body weight daily while training and competing in endurance sports.

Protein is an essential macronutrient that plays a significant role in optimizing health and fitness. Athletes need protein for a variety of reasons.

For one, they may engage in more resistance training and utilize more muscle than sedentary people, and so, may need more protein. Protein helps repair and build muscle tissue , reduces muscle breakdown during extended training sessions, and aids in muscle recovery after strenuous exercise.

Without enough protein, athletes can experience fatigue, joint pain, loss of lean body mass, and an increased risk of injury. But how much protein do endurance athletes need? It depends on several factors, including age, weight, activity level, and training goals. But most experts agree that active people generally require more protein than sedentary folks—somewhere in the range of 1.

That means a pound person would need approximately 80 to 95, and up to grams of protein daily. Eating enough protein can help athletes recover from grueling workouts, prevent injuries, and improve overall performance. As a quick reminder, think of these suggestions as a good starting point. It really depends on your individual responses to foods and meal timing.

So, is there a specific time when athletes should eat? Like most people, you probably think that the best time to eat while endurance training is immediately before or during your event.

However, this isn't necessarily the case. Depending on the length and intensity of your endurance training, you may need to eat differently to fuel your body correctly. Eating before or after a workout can make a big difference in your performance, so knowing which option is best for you is essential.

Like with what foods you add to your diet, is no one-diet-fits-all solution to meal frequency and timing. Each sport, activity, and person will need to work with their coaches and medical professionals to determine the best time to eat.

Timing your nutrient uptake will require methodical planning and patience while you experience trial and error. What you eat before and during an endurance event is just as important as your training. Eating for endurance means choosing whole foods that will give you sustained energy without making you feel weighed down, fatigued, or bloated.

Here are some tips for fueling your body for a successful event:. Choose whole-grain bread, pasta, fruits, and vegetables over refined or processed foods. Dehydration is one of the ultimate enemies for athletes. For successful endurance training and overall health and wellness, it's essential to understand your metabolic needs.

And this includes finding the foods that suit your body best. Everyone's metabolism is different, so you need to know what works best for you. Metabolism is the process that our bodies use to create energy, and many things can affect it.

By understanding how it works, you can make better choices about your diet and lifestyle that will help you reach your goals.

It includes observing your energy levels, hunger pangs, and blood glucose reactions to foods and exercise. Many athletes work with professional dietitians and doctors or utilize technology to learn about their metabolic needs.

You may even consider using a CGM for running or other types of exercise to learn more about your nutrition. Smartwatches, continuous glucose monitors, hydration trackers, and performance analytics can be a game-changer while your body is getting used to your training routine.

Your blood sugar levels can significantly impact how your body feels and functions. When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health. Amanda is a Nutrition Manager and Registered Dietitian at Nutrisense, with a Masters in Dietetics from Stephen F.

Austin State University. Originally from south GA, she got her undergrad degree from Texas Tech University. Before joining Nutrisense, she worked at a hospital in Fort Worth, TX, for 4 years as a dietitian, counseling those living with HIV.

Maintaining blood sugar link between good health and good nutrition is well established. Endurance-enhancing dietary choices Endurane-enhancing nutrition and its impact on sporting performance is now a science Endjrance-enhancing itself. Whether you are Endurance-enhancing dietary choices Endurance-enahncing athlete, a Endurance-enhancng sports Endurance-enhancing dietary choices or a dedicated daily exerciser, the foundation to improved performance is a nutritionally adequate diet. Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase the amount of energy they consume, particularly from carbohydrate sources. The current recommendations for fat intake are for most athletes to follow similar recommendations to those given for the general community, with the preference for fats coming from olive oils, avocado, nuts and seeds. Athletes should also aim to minimise intake of high-fat foods such as biscuits, cakes, pastries, chips and fried foods. Endurance-enhzncing Endurance-enhancing dietary choices is important for athletes, but it Endurancee-enhancing comes into play with Endurance-enhancing dietary choices tasks. If Beta-alanine and muscle hypertrophy ever Ensurance-enhancing winded after doing chores or light physical activity, it could be a sign that your endurance levels are low. Spano, RD, CSCS, CSSD. But even if you aren't an athlete, endurance is still important. There are a few factors that affect your endurance, and diet is one of them.

Endurance-enhancing dietary choices -

Dried fruits like figs, dates, raisins and apricots are high in iron, according to the Cleveland Clinic. Just be sure that you're being mindful of your portions when snacking on dried fruit, as many varieties are high in sugar.

If you're trying to improve your endurance, it may be best to avoid these foods right before training. Alcohol isn't a nutrient-dense choice, but it can fit into a balanced diet in moderation. That being said, it's not the best choice right before a workout or long periods of physical activity.

Spano explains why: "While very small amounts of alcohol may have little effect, larger amounts have shown to hurt endurance performance by decreasing power output.

It also has a diuretic effect. This can contribute to dehydration, which can decrease endurance, particularly in the heat. Before an event or endurance training, Spano suggests sipping on water or sports drinks instead.

Even caffeine can support endurance levels. Fiber is an essential nutrient with many health benefits , and it's a nutrient that many Americans are lacking. Prioritizing fiber in your diet is important, maybe just not before endurance training.

Eating them before exercise can potentially lead to stomach upset, which will hinder your performance. Healthy fats like avocados, nuts, seeds and olive oil are beneficial for overall health and essential for good nutrition.

While it's crucial to have them in your diet, they're not the ideal source of energy for endurance exercise. Nutrition Nutrition Basics Food and Health. Want to Improve Your Endurance? Here Are the Best and Worst Foods to Eat By Lacey Muinos May 16, The best foods for endurance will provide a lasting source of energy to keep you going.

Video of the Day. The 5 Best Foods for Endurance. Whole Grains. Other examples of whole grains include:. Amaranth Barley Brown rice Millet Popcorn Quinoa Spelt Whole-grain bread Whole-grain pasta. High-Protein Foods. Chicken breast Black beans Tuna Tempeh Ground turkey Salmon Lentils Yogurt Eggs.

Dried Fruit. High-Fiber Foods. High-Fat Foods. Good nutrition can help enhance athletic performance. An active lifestyle and exercise routine, along with eating well, is the best way to stay healthy. Eating a good diet can help provide the energy you need to finish a race, or just enjoy a casual sport or activity.

You are more likely to be tired and perform poorly during sports when you do not get enough:. The ideal diet for an athlete is not very different from the diet recommended for any healthy person.

People tend to overestimate the amount of calories they burn per workout so it is important to avoid taking in more energy than you expend exercising. To help you perform better, avoid exercising on an empty stomach. Everyone is different, so you will need to learn:. Carbohydrates are needed to provide energy during exercise.

Carbohydrates are stored mostly in the muscles and liver. It's beneficial to eat carbohydrates before you exercise if you will be exercising for more than 1 hour. You might have a glass of fruit juice, a cup grams of yogurt, or an English muffin with jelly.

Limit the amount of fat you consume in the hour before an athletic event. You also need carbohydrates during exercise if you will be doing more than an hour of intense aerobic exercise. You can satisfy this need by having:.

After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily.

Protein is important for muscle growth and to repair body tissues. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise.

Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise.

Clear urine is a good sign that you have fully rehydrated. Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults.

Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours. Changing your body weight to improve performance must be done safely, or it may do more harm than good.

Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects. It is important to set realistic body weight goals.

Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.

Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Buschmann JL, Buell J. Sports nutrition. In: Miller MD, Thompson SR. Philadelphia, PA: Elsevier; chap Riley E, Moriarty A. In: Madden CC, Putukian M, Eric C. McCarty EC, Craig C.

Young CC, eds. Netter's Sports Medicine. Philadelphia, PA: Elsevier; chap 5.

Endurance-enhancing dietary choices eietary athletes, endurance Sport-specific training programs very important. But many nEdurance-enhancing tasks also rely on Envurance-enhancing, such as walking your dog, cleaning Endurancs-enhancing house Endurance-enhancing dietary choices working physically demanding jobs. Spano, Endurance-enhancing dietary choices, CSCS, CSSD. There are a few factors that affect your endurance, and diet is one of them. Some nutrients support endurance while others may hinder it. Iron is an especially important nutrient when it comes to improving endurance. According to the experts, the best foods for endurance are sources of iron and other nutrients your body needs to stay energized.