Nutritional requirements for endurance sports -
Thus, this article aims to summarize the recent nutritional guidelines for endurance athletes during different training periods and to distinguish between elite and recreational endurance athletes where possible.
Finally, some nutrition-associated clinical issues observed in endurance athletes are presented and dietary recommendations to reduce the risks are provided. To summarize, meeting the energy requirement is the major nutritional goal in endurance athletes.
Protein requirements of elite athletes are approximately twice as high as those ofsedentary people or recreational athletes, but not higher than the average protein intake of the general population in Germany 1. Health care professionals e. nutritionists at the Olympic Sports Centers may help endurance athletes to follow a healthy diet with prudent food choices and clever nutrient timing.
KEY WORDS: Nutritional Guidelines, Nutrient Intake, Rehydration, Endurance Athletes. Eine individuell bedarfsadäquate Ernährungmit einer zeitlich auf das Training abgestimmten Nährstoffzufuhr kann die Gesundheit, die Trainingsadaptationen und die Leistungsfähigkeit von Athleten positiv beeinflussen.
Jedoch sind gerade im Ausdauersportbereich veraltete Ernährungsempfehlungen und -mythen unter Athleten, Trainern und Betreuungspersonal verbreitet. Dies umfasst beispielsweise Trinkempfehlungen oder Fragen zur Nährstoffzufuhr vor, während und nach der Belastung.
Zudem unterscheiden sich Ernährungsempfehlungen für Spitzensportler von denen der Allgemeinbevölkerung einschließlich Freizeitsportlern, was zu weiteren Unklarheiten führen kann. Ziel der Übersichtsarbeitist es daher, aktuelle Ernährungsempfehlungen für Ausdauersportler für unterschiedliche Trainingsphasen zusammenzufassen und, wenn möglich, zwischen Spitzen- und Freizeitsportlern zu unterscheiden.
Abschließend werden ausgewählte, klinisch relevante Fragestellungen im Zusammenhang mit Ausdauersport und den jeweiligen Ernährungsempfehlungen zur Risikominimierung dargestellt. Es lässt sich zusammenfassen,dass die Deckung des Energiebedarfs das wesentliche Ziel in der Ernährung von Ausdauersportlern darstellt.
Eine professionelle Ernährungsbetreuung z. durch Ernährungsberater der Olympiastützpunkte kann hilfreich sein, um Athleten bei einer individuell bedarfsgerechten Ernährung einschließlich der Lebensmittelauswahl und der zeitlichen Anpassung der Nährstoffzufuhr an das Training zu unterstützen.
SCHLÜSSELWÖRTER: Ernährungsempfehlungen, Nährstoffzufuhr, Rehydratation, Ausdauersport. Endurance athletes represent different sports such as running, cycling, swimming, triathlon, canoeing, skiing or walking and different disciplines within these sports.
Thus, energy requirements of endurance athletes may largely vary between sports, individuals and between different training periods. The total energy expenditure TEE of endurance athletes depends on their body mass, body composition, age, sex, non-exercise activity and frequency, duration and intensity of exercise.
Total TEE of endurance athletes is approximately 1. Meeting the energy demands is the major nutritional goal in endurance athletes.
Especially in females the energy intake EI is often observed to be considerably below the estimated TEE 3 , With low EI, even a high proportion of carbohydrates might be insufficient to support adequate glycogen resynthesis during intensive training periods.
Carbohydrate-rich foods cereals, vegetables, legumes and products thereof should be the major source to account for elevated energy demands 25 , Competitive endurance athletes should aim to ingest 1. Elite endurance athletes might require up to 1. Sweat losses during exercise may considerably vary between endurance athletes and depend on individual sweat rates, type, duration and intensity of exercise, sex, fitness level and environmental factors such as heat or humidity 2.
In the literature, typical sweat rates of 1. There is strong evidence that dehydration increases the physiologic strain and the perceived effort to perform an exercise.
Thus, athletes should aim for a regular fluid intake during exercise and support adequate hydration by regular meal consumption spread over the day 2 , 24 , However, to reduce the risk for exercise-induced hyponatremia overdrinking i. weight gain during exercise should be avoided 2. In case food intake is adequate, no additional electrolytes or minerals are required in the sports drink during habitual training 24 , Recently, there is no rationale to assume that recommended daily allowances RDAs of micronutrient intake for the general population do not cover demands of athletes 17 , 37 , except for iron 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.
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Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Whole foods provide a wide array of beneficial compounds that work synergistically, whereas isolated vitamin C supplements may not offer the same advantages.
The benefits and necessity of multivitamins for endurance athletes are subject to scrutiny. While multivitamins can provide essential nutrients, their impact on performance is not well-established. Athletes who maintain a balanced diet can usually meet their nutrient needs without supplementation.
Excessive intake of certain vitamins or minerals through multivitamins can lead to imbalances or toxicity. It is recommended to prioritise a varied diet of whole foods and undergo individualized nutritional assessments to identify specific deficiencies.
However, where there are known nutrient deficiencies, taking a multi-vitamin can be valuable. The inclusion of beetroot shots in your nutrition regimen may be an efficient way to incorporate beetroot into your diet for endurance athletes, although this is up for debate.
While beetroot juice is known to contain nitrates that have the potential to enhance exercise performance, the necessity of regularly consuming beetroot shots remains a matter of debate. The impact of beetroot shots on endurance athletes is greatly individualised, with some individuals experiencing limited or no noticeable benefits.
Furthermore, alternative dietary approaches, such as maintaining a well-rounded diet consisting of whole grains, lean proteins, and a variety of fruits and vegetables, can provide comparable advantages in terms of recovery. It is also important to consider individual preferences, taste, and the potential for gastrointestinal discomfort when consuming beetroot shots.
Adequate protein intake is crucial for growth, development, and repair of muscles and other tissues in the body, including bones and tendons. Protein-rich foods like meat, fish, eggs, dairy, tofu, and beans should be regularly consumed. What about protein shakes? Protein shakes can be a convenient option to meet protein requirements.
Carbohydrates hold significant importance for endurance athletes, serving as a cornerstone of their nutrition. Carbohydrates offer several benefits. Firstly, carbohydrates serve as the primary source of energy, fuelling athletic performance and aiding in the delay of fatigue, thereby enhancing endurance capacity.
Additionally, they play a pivotal role in supporting immune function, which can be temporarily compromised by intense training. By ensuring an adequate carbohydrate intake, athletes can bolster their immune system, reducing the susceptibility to illnesses.
Furthermore, carbohydrates contribute to the maintenance of bone health by facilitating the production of insulin-like growth factor and aiding in calcium absorption. It is crucial for endurance athletes to prioritise a well-balanced diet, ensuring an appropriate carbohydrate intake to support their energy needs, immune system, and bone health.
There are two main types of carbohydrates. Sugars are comprised of small molecular structures, making some easier to digest and providing immediate energy just before and during exercise.
However, these fast-digesting carbs can have a significant impact on blood sugar levels and energy levels due to their fast digestion rate. Consuming excessive amounts of sugars can lead to sluggishness. However, not all simple carbs are fast-digesting, some comprise of being slow-digesting e. So, while quickly digesting sugars can be effective for quick energy sources before and during endurance training e.
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Now, let's dig into the details of dietary needs for endurance. Macronutrients are the basic Carb counting and pre-workout nutrition of the food we eat. Carb counting and pre-workout nutrition are carbohydrates, endrance, and zports. Eating macros in proper ratios fuel your endurance.
Healthy adult eating includes ratios of:. Adjust these ratios based on spports goal of the enndurance activity. Endutance example, an spprts athlete Nurritional increase their carb percentage to Nutriitonal muscle glycogen stores.
A strength ehdurance would consume a higher Nutriitonal intake. Requidements would better support building more muscle endurnce. Carbs come in different Carb counting and pre-workout nutrition. Two to know reuqirements simple and complex carbs.
Simple carbsNutrjtional known as simple sugars, have one to two sugar requirement. These resuirements glucose, dextrose, or fructose. Simple Nutritional requirements for endurance sports Refreshing Fruit Ice Creams down quickly in the body.
Requiremnts with simple sugars include fruits, milk, vegetables, table rqeuirements, candy, and soft drinks. They supply energy Chronic inflammation treatment lack fiber, vitamins, and requiremebts key Nutrihional.
Complex carbs have three or more sugar molecules. You'll find these in foods like beans, whole grains, whole-wheat pasta, potatoes, corn, and legumes. So, which kind of carbohydrate should you consume?
Most carbs should come from complex sources and naturally occurring sugars. Processed carbs and refined sugars should be limited or avoided. How many carbs should endurance athletes eat?
There will be some differences based on the type and duration of training. This helps support the high volume of glucose needed for that level of physical activity.
Each carb has 4 calories per gram. Endurance athletes should eat 8 to 10 grams of carbohydrate per kilogram kg of body weight per day. This will depend on the duration of their endurance event. For endurance training lasting 4 to 5 hours, endurance athletes should consume 10 grams per kilogram of body weight.
For example, an endurance runner who weighs 70 kg and competes in an endurance event lasting 4 hours or more should consume a minimum of grams of carbohydrate daily. In comparison, a power athlete would consume fewer carbs around 4 to 5 grams per kilogram of body weight.
A power athlete's focus would be more so to increase protein intake. Many people focus only on carbs for endurance exercise. However, protein intake for endurance athletes is equally important. The purpose of protein is to build and replenish lean muscle tissue.
Protein also acts as a source of energy in times of caloric deficits. Animal-based protein, as the name implies, is protein that comes from animals.
This type of protein is considered a complete protein. It is complete because it contains all nine essential amino acids. Animal-based protein sources include:. Plant-based protein is protein that comes from plants.
Plant-based protein is considered an incomplete protein. This isn't to say it is bad, it just doesn't have all essential amino acids. Plant-based protein sources include:. Protein has 4 calories per gram. How much protein do you need to eat?
Protein intake for a normal healthy adult is around 0. Endurance athletes should eat protein at 1. Athletes taking part in longer endurance events need more protein than those running shorter distances.
For example, endurance athletes weighing 70 kg would need to consume 98 grams of protein daily to support their endurance exercise. Athletes who take part in strength or power sports will consume up to 2. 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. Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid. 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 to minimize the amount of saturated fat consumed. Most fat calories should be in the form of monounsaturated fatty acids.
When adding fat to your diet to keep up with the demands of endurance training, focus your fat intake on healthy fats 1. This includes:. In addition to the three macros, endurance athletes also benefit from some specific micronutrients.
Two to consider are vitamins C and D. Vitamin C is perhaps best known for boosting immunity. But it also serves other important purposes. One is that it is an antioxidant, protecting the cells against free radical damage. Another is that it supports wound healing.
According to a studyvitamin C also helps athletes recover during the competitive season 2. Citrus fruits and potatoes are high in vitamin C. So are peppers, broccoli, strawberries, and kiwi.
Vitamin D is important for bone health. Weak bones mean more fractures and breaks. A study also ties adequate vitamin D levels with improved athletic performance 3. Taking a cod liver oil supplement is one way to get more of this nutrient.
Orange juice and dairy are also high in vitamin D. We lose water throughout the day. It escapes our body through normal respiration, sweating, and urinary output. When we exercise, we lose more.
Staying hydrated is more than about satisfying thirst. The top reasons for proper hydration, which are especially important for clients taking on endurance events, include:. Endurance athletes need to watch their hydration throughout the day, especially during workouts. Water intake guidelines are provided by the National Academies of Sciences, Engineering, and Medicine 4.
: Nutritional requirements for endurance sports| Endurance Athlete Diet: What to Eat for Optimal Performance | ISSA | Nutritinal are also restrictions on the athlete such as movement, mental focus and general feasibility Micronutrient supplementation benefits the training or Nutritional requirements for endurance sports too, making nutrient sportx difficult. Front Horm Nutritional requirements for endurance sports. This helps support the high volume of glucose needed for that level of physical activity. Fluid replacement during marathon running. Ready to Take Action? Department of Health, Human Performance, and Recreation, Baylor University, Waco, TX, USA. Here calorie expenditure is so high that cyclists can consume around calories per day, with no increase in bodyweight! |
| The following all influence which fuel is predominant during activity: | And Unrealistic expectations plan requiremebts provide Nutritional requirements for endurance sports timing guidelines. Meet Nutritiona, Review Board. Download preview PDF. Energy availability denotes the remaining energy from dietary intake for the body after subtracting exercise-related energy expenditure Vitamin C should be consumed at mg per day and vitamin E at mg per day. |
| Recent Nutritional Guidelines for Endurance Athletes | There are many Carb counting and pre-workout nutrition of fat, some good and some spots. Making it a lot easier sportz calculate Nutritkonal daily energy requirements. This includes:. If we use Catherine as our example again, her daily intake could be: pounds ÷ 2. Additionally, kale is a great source of vitamin C, which enhances the absorption of non-heme iron. |
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The Best Diet For Endurance Athletes in 2023
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