Sports nutrition for endurance training -
Vitamin C is an important immune nutrient and helps protect against oxidative stress. Studies show that increased intake of Vitamin C may help prevent upper respiratory tract infections post-marathon or ultramarathon.
You can increase your intake of C by consuming more citrus fruits, peppers, kiwi and greens as well as broccoli and even potatoes! Omega-3s have been shown to reduce inflammation thereby supporting recovery. Aiding in proper inflammatory responses may help to improve muscle recovery while also protecting joints.
To obtain more omega-3s, include fats from fish like salmon, tuna or sardines. If following a vegan diet, choose algae supplements to obtain adequate EPA and DHA omega If you are an athlete with asthma, fish oil or algae oil supplements may be beneficial.
Look no further! Click the links below for some of my recipes to properly fuel your endurance training. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Search for:. Training hard?
Be conscious you may need to eat hard too. This is also the ideal time to bring in our Pre and Post Workout Shakes. Designed for the biggest possible beneficial hit of the most powerful whole superfoods for athletic performance, these are an elite turbo boost to your athletic diet.
There's no need to get protein-obsessed, just make sure you include good sources in all meals. You'll not go short on your needs doing this.
And recognise how you feel. If your recovery is strong, your sleep easy, your digestion good and your energy levels high then all is well.
You're clearly refueling in line with your requirements. But if any of these metrics are consistently out you'll need to do some fine tuning.
As long as your core diet is built on whole foods, the areas to tweak in search of perfection are:. Ignore how good or bad it is, if it gives you pleasure and you enjoy it go for your life. Pizza cravings? The best diet for endurance training is one packed chock full of great whole foods that tastes delicious and makes you feel awesome.
It's as simple as that. No need to fret about alkaline diets, ketogenic diets, paleo diets, plant-based diets or anything else. These are just labels. All you need to do is keep your food real, be aware of how it makes you feel and adjust accordingly.
If you remember nothing else, this is the ultimate hack: you can never eat too many fruit and vegetables. Best protein for endurance athletes. Fat adaption: why it matters and how to do it. Dairy and athletic performance: good or bad? Want to upgrade your training diet from great to perfect? Our unique Pre and Post Workout Shakes are the answer, delivering the biggest hit of beneficial nutrients for massive performance in one delicious and perfectly-calibrated hit.
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Cycling Nutrition Plan. Both groups have valuable perspectives, but I find that the best advice comes from those who manage to straddle both sides of the divide. On that note, I attended a presentation by Jennifer Sygo at a recent conference in Toronto.
Sygo currently serves as a dietitian for the Canadian track and field and gymnastics teams, as well as the Toronto Raptors basketball team.
Here are a few highlights that stuck with me:. Elite marathoners, she pointed out, get about 85 percent of their in-race energy from carbohydrates, with most of that coming from glycogen stored in the muscles and the remainder from glucose in the bloodstream.
To keep those carb reservoirs fully stocked, she shared some specific carbohydrate intake goals she uses with elite runners for various distances:. Yes, this message surprised me—but read on to see what she meant. One of the big trends in sports nutrition over the past decade has been the idea that, instead of just eating the same things every day, you should adjust your intake to match your expenditures.
Olympic Committee that offers visual guidance for how you might eat during periods of light, moderate, and heavy training. You can see the three plates here. On the easy training plate, vegetables and fruits take up half the plate.
Grains and fats are good options, along with subtler tweaks.
Nuhrition out the door? Read nutritiln article Sports nutrition for endurance training the Outside app available now on iOS devices enxurance members! Both groups have Spoorts perspectives, but I find Sports nutrition for endurance training the best advice MRI coil technology from those who manage to straddle both sides of the divide. On that note, I attended a presentation by Jennifer Sygo at a recent conference in Toronto. Sygo currently serves as a dietitian for the Canadian track and field and gymnastics teams, as well as the Toronto Raptors basketball team. Here are a few highlights that stuck with me:.
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