Two to know are simple and complex carbs. Simple carbs , also known as simple sugars, have one to two sugar molecules. These include glucose, dextrose, or fructose. Simple carbs break down quickly in the body. Foods with simple sugars include fruits, milk, vegetables, table sugar, candy, and soft drinks.

They supply energy but lack fiber, vitamins, and other key nutrients. 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 study , vitamin 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. Current guidelines are 2. This includes water consumed both from beverages and food.

When your client is taking part in endurance activity, they need to up their intake. Here are some recommendations to follow:. After endurance exercise: 24 ounces for every pound of body weight lost.

In addition to water loss through sweating, we also lose electrolytes. When we sweat, we lose sodium, chloride potassium, magnesium, and calcium.

These electrolytes serve important roles in supporting bodily systems. Put simply, carbohydrates are sugars and starches that fuel our bodies much like gasoline fuels a race car. Each gram of carbohydrate contains ~4 calories worth of fuel. Just like a race car stores its fuel in a tank, the human body stores carbohydrates as glycogen in both our muscles and liver.

These glycogen reserves are relied upon to stabilize blood sugars and allow for optimal muscle function. A single-day or 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.

Sample easy-to-digest carbohydrate options include pretzels, plain bagels, bananas, white pasta, white rice, potato, rice-based cereals, sports drinks, and energy bars. Race Morning: Aim for grams of easy-to-digest low fiber carbohydrate in the hours leading up to race start.

Be sure to allow 1 hour digestion time for every calories consume. A sample pre-race meal to be consumed in the 2- 3 hours leading up to race start would be a plain bagel topped with a smear of peanut butter and honey plus ounces of sports drink.

For example, an lb runner should aim for ~ grams of carbohydrate each hour of training or racing. To maximize carbohydrate uptake into the muscles and extend endurance, choose products whose ingredient lists include multiple types of carbohydrate.

Common carbohydrate sources used in sports foods include maltodextrin, glucose or dextrose, sucrose, and fructose. Common products used on race day include sports drinks, energy gels, energy bars, and energy chews.

Post-Race: Aim for grams of carbohydrate, preferably in liquid form to promote rehydration as well as carbohydrate repletion, as soon as possible upon finishing a hard workout or race effort.

During digestion, protein is broken down into at least individual chemical building blocks known as amino acids that form a little pool within our liver and are used to build muscle, skin, hair, nails, eyes, hormones, enzymes, antibodies, and nerve chemicals.

Some research has found that inclusion of small amounts of protein during prolonged activity can help enhance performance by sparing muscle glycogen as well as aiding fluid uptake. Protein also can help mute hunger that arises during longer efforts. Athletes on restrictive energy intakes should aim for the high end of this recommendation.

Race Morning: Include grams of protein in the hour leading up to race start to help stabilize blood sugars. Common pre-race protein sources include peanut butter, non-fat milk or yogurt, eggs, and energy bars. During Race: If out on a training or race course longer than 4 hours, aim for up to 5 grams of protein hourly.

Common sources include sports drinks, energy bars, as well as whole food alternatives like turkey jerky and peanut butter sandwiches. Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event.

Common sources include milk, meal replacement shakes, and specialized recovery sports drinks. Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour, especially when training and racing in hot and humid conditions.

The principle electrolytes include sodium generally bound to chloride , potassium, magnesium, and calcium.

Consuming an electrolyte-rich sports drink is a quick and simple solution during a workout or competition. In addition, this can lessen the chance of developing hyponatremia, a condition in which low sodium levels lead to water intoxication.

Superfoods are an excellent supplement to any healthy diet. Eating particular foods during training, right after competing, or on race day can help you perform better during physical activity.

Nuts, flax, chia seeds, avocados, dates, coconut, bananas, sweet potatoes, quinoa, rolled oats, and dark leafy greens are excellent choices for athletes. All of these meals have a tremendous amount of nutrients and can give the body energy and vital vitamins and minerals.

Fats can also be an energy source, particularly during prolonged, low-intensity exercise. This makes this macronutrient crucial for sustaining workouts that emphasize endurance over speed. You might have to cut back on your workout if your immune system becomes weakened due to intense training.

Even though a healthy diet will support a robust immune system, it may not always be adequate. This is where taking supplements is essential. Everybody will have different preferences and demands for recharging and fuelling.

Finding the best strategy for you will require experimentation with various techniques. If you love designing these strategies to help people achieve their goals, certification is something that can help you achieve your goal.

Share Share Link. Here are a few tips that can help you build better endurance with the help of nutrition. Protein An endurance athlete would likely consume less than a bodybuilder competing in the Olympics, striving for specific muscle growth and physique.

Carbohydrates Carbohydrates are sugars and starches that power our bodies, similar to how gasoline fuels a race car. Water Inadequate hydration during a long run can significantly affect health and performance because water is the medium for all metabolic activity. Electrolytes You'll most likely need to consume more electrolytes sodium, potassium, and magnesium than you usually would during prolonged endurance training and events.

Superfoods Superfoods are an excellent supplement to any healthy diet. Fat Fats can also be an energy source, particularly during prolonged, low-intensity exercise. Immune System You might have to cut back on your workout if your immune system becomes weakened due to intense training.

Back to blog. RECENT BLOG POSTS. If muscles are inadequately fuelled, it leads to fatigue and poor running performance, which may even increase your risk of injury.

It takes around g of carbohydrate to fill your glycogen stores. The faster you run, the quicker your glycogen stores will deplete, so if you run on most days be mindful that your glycogen stores are always slightly depleted.

With this in mind, it's vital that you plan your carbohydrate intake around your running habits — the amount you need will depend on the frequency, duration and intensity of your training. Runners can encounter problems when they attempt hard sessions in a deliberately fasted or carbohydrate-depleted state, owing to poor fuelling in the hours or even day beforehand.

More issues arise when runners do not feel hungry immediately after a session, as they'll fail to refuel properly and, as a result, compromise their recovery and training adaptation. Both situations have negative effects on hormonal regulation in the body and, if continued, they can also have long-term consequences on not just your running performance but also your overall health.

These include a depressed immune system , a decrease in bone density and a much slower digestive system. Our levels of ghrelin rise after we exercise or several hours after we eat a meal, telling us we need to refuel.

When ghrelin is high, levels of leptin — another hormone — are low. Both hormones will return to normal levels when our energy demands are met. However, if a runner continually fails to fuel properly after a training session, intentionally or unintentionally, leptin levels stay low.

Chronically low levels of leptin encourage the body to preserve energy, meaning you burn fewer calories and store more fat. So — in simplified terms— while runners may think that running will enable them to lose weight , the reverse can happen.

This carbohydrate can be in the form of sports products such as energy drinks, gels or bars, or actual food items such as bananas, cereal bars or sweets. If you're running far and wide on varying terrain, you may prefer to snack on foods such as boiled, salted potatoes, noodle soup or even pizza.

Gastric distress — including runners' trots — is one of the most common issues faced by runners when they take on fuel mid-run. This problem means that some runners avoid fuelling altogether during long or intense runs, despite the need for them to keep their carbohydrate stores in check. This is one myth that needs to be busted.

For optimal performance and recovery, runners need to fuel before, during when going further and after their runs, as this actually helps with satiety and appetite.

Mid-run fuel should be in the form of glucose and fructose. While the body can absorb around 60g of glucose and 30g of fructose per hour, some studies suggest this 90g limit could be increased to g in some athletes who train their gut — although the sample sizes used have been small and only involved men running at altitude.

Whatever you choose as your mid-run fuel, practise running with this until you have nailed what works for you. Mistakes include:. Talking of dehydration, runners should be particularly aware of their fluid intake.

It is well documented that proper hydration is important during exercise and especially critical over longer training sessions and events. Along with maintaining good hydration levels, fluid intake during endurance running helps to regulate body temperature thermoregulation and ensure adequate plasma blood volume — both of which have a direct impact on running performance.

Dehydration causes your core body temperature to rise, which in turn decreases plasma volume, increases your heart rate and accelerates fatigue.

What's more, dehydration can markedly affect cognitive function, compromising your ability to think clearly and make good decisions. Most runners will produce between ml and 2,ml of sweat per hour of exercise. The average is around 1,ml per hour, although this varies depending on factors including your age, sex and weight, as well as the intensity of your training and the temperature.

While you lose mostly water through sweat, you also lose electrolytes — mainly sodium. The sodium content of sweat can be anything from mg per 1,ml to more than 2,mg. Most electrolyte tablets, salt capsules or sports drinks provide mg of sodium.

If you are diluting your electrolytes into ml of fluid, this will mean having to consume around 2,ml of fluid per hour to meet your sodium requirements in longer races, which is hard from a consumption and transportation point of view.

In fact, the biggest cause of mid-run stomach issues is related to sodium imbalance — not sports nutrition gels or bars. If you are dehydrated and consuming glucose, it becomes highly concentrated in the gut. This is because blood is being directed away from the stomach to the working muscles, so the gut cannot absorb the glucose quickly enough, resulting in stomach upsets.

I usually recommend that runners take on mg of sodium per hour during longer training runs and races. This can be a mix of salt tablets, electrolytes, energy drinks and even food if you can stomach it, like salted peanuts and cured meat.

Keeping your sodium levels in balance is important before big training sessions and races, too. I often suggest that runners start drinking electrolytes in the 24 hours before race day to help prevent the issues above.

Not all fat is bad for you. You need some fat in your diet to help absorb the fat-soluble vitamins A, D, E and K, and to provide essential fatty acids that the body can't produce itself.

These nutrients are important for recovery and immune health and to prevent inflammation and fatigue. So, fat should be an integral part of your runner's diet.

That said, not all fats are good, either. Eating too much saturated fat can raise levels of harmful cholesterol, which increases your risk of heart disease. Sources include pies, cakes and biscuits, and fatty cuts of meat like sausages and bacon. Saturated fat also encompasses trans fat, which is often found in processed foods.

To up your intake of the good stuff, aim to include the following in your diet:. I encourage runners to choose good fats over saturated varieties.

However, these fats still have a high energy value and should be eaten with that caveat in mind. It's also worth noting that high-fat foods slow digestion, so they should be avoided as an immediate pre-run fuel source.

Protein consists of combinations of structures called amino acids. There are 20 amino acids that together form the building blocks of the body, combining in various sequences to make muscles, bones, tendons , skin, hair and other tissues.