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.

These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function.

Pre-Race: Athletes vulnerable to muscle cramping and fatigue as well as those competing in heat may benefit from increasing salt intake in the few days leading up to race day.

Many of the carbo-loading options, such as pretzels, sports drinks, breads, and cereals, accommodate this. Similarly, on race morning, choosing saltier carbohydrate sources, such as a salt bagel, and sipping on a sports drink rather than plain water may help.

Salt loading is not recommended for athletes on blood pressure medications. During Race: Aim for mg of sodium per standard bike bottle of water consumed ounces as well as smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort so be sure to account for all your sources, including sports drinks mg per 8 oz , energy gels mg per packet and chews mg per 3 pieces , salt packets ~ mg per packet , and electrolyte capsules ~ mg per capsule.

Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes.

Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.

Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day.

For example, a lb man requires approximately 75 ounces of fluid daily. Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow.

During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb.

Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout. 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.

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Develop and improve services. Use limited data to select content. List of Partners vendors. Sports Nutrition. By Elizabeth Quinn, MS Elizabeth Quinn, MS. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.

Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT.

Learn about our Medical Review Board. Table of Contents View All. Table of Contents. How Food Becomes Energy. When to Eat. Good Foods for Endurance. How Much to Eat. Sodium and Electrolytes. After exercise Rehydrate by drinking about 24 ounces of water for every kilogram 2.

Remember, by combining protein with our carbohydrates, we increase glycogen re-synthesis. The JISSN Journal of the International Society of Sports Nutrition recommends combining at least.

To give you an idea of what that might look like, check out the chart below. Muscle tissue can be thought of as a sponge following exhaustive exercise. It is ready to take in and absorb glucose and other nutrients. High-glycemic carbohydrates will ensure that you replenish glycogen as quickly as possible following a run.

Your body will immediately use these high glycemic carbohydrates for replenishment. Therefore, you do not have to worry about the negative health consequences of consuming high glycemic carbs at rest. The protein source you choose should have a complete amino acid profile.

Whey has a perfect score of 1. Single sourced plant proteins score lower due to their imbalanced amino acid profile. However, it is possible to create a plant protein with a perfect PDCAA score by combining proteins.

However, studies suggest that this unwavering loyalty to whey is unwarranted as plant proteins, such as pea, have been determined to be as effective as whey when it comes to post-exercise recovery Banaszek et al. So the takeaway? Make sure you are getting a high-quality complete protein, whether from whey, casein, or a plant-based blend.

Fat takes a back seat when it comes to immediate endurance recovery. Some fat will not hurt anything but focus on the carbs and protein for optimal results.

Those are the main points when it comes to macros. Remember, the sweet spot for post-endurance workout recovery lies around a to ratio. So aim for at least. Remember, we want to do this as soon as possible after an endurance workout!

Now on to the micros! Micros are a little more straightforward and not as time-sensitive as the macros. Generally, as long as you are consuming adequate amounts of vitamins and minerals over an entire day, you are going to be good to go!

Due to this depletion, it makes sense to increase the intake of certain vitamins and minerals. Although increased intake when already consuming sufficient amounts will likely have no ergogenic benefit to performance, becoming deficient will undoubtedly negatively impact endurance.

Therefore, additional intake for the sake of deficiency prevention is warranted, in my opinion. Remember, ultra-runners need to make sure they get enough of….

These nutrients should mainly come from a high-quality diet, but ultra-running is a demanding sport, and supplementation may be required for adequate intake. As a general rule, you should aim to replenish all of the weight in water lost during an exercise session.

This is easily determined by weighing yourself before and after a workout. Obviously, you should be hydrating with electrolytes DURING training runs and ultra-marathons as well. Leucine — Leucine is the most critical amino acid when it comes to recovery and stimulating muscle synthesis post-exercise.

Churchward-Venne et al. Leucine has been shown to optimally promote protein synthesis in amounts of about. In other words, a lb athlete would require a total of 3. So, unless leucine is ADDED on TOP of a typical protein formula, it is inadequate for optimal adaptation and recovery!

Glutamine — Additional glutamine decreases soreness and improves recovery times Legault et al. Additionally, evidence suggests that glutamine may directly improve endurance and power Piattoly et al.

Studies show that taking glutamine after exercise also boosts the immune system and lowers the chances of upper respiratory infection in the following days. L-Carnitine — L-carnitine decreases muscle soreness and improves recovery following exhaustive exercise Fielding et al.

It is also thought to increase fat oxidation and spare glycogen without catabolizing muscle. What about the hours following immediate post-workout recovery? That will be covered in Daily Nutrition For Ultra-Runners — Coming SOON!

Proper recovery is absolutely essential for optimal adaptation and preparation for the next workout. Ultra-runners should take a particularly aggressive approach to recovery due to the consistent and intense demand they place on both body and mind. Remember, you can only train hard consistently if you recover well consistently.

So in this sense, you will only be as good as you can recover. For a recovery formula that is unlike any other, check out Terminus. It literally checks every box. It was formulated by me to do just that. Dextrose is a super-fast absorbing sugar. We use a organic pea: organic brown rice blend, which creates an amino acid profile almost identical to whey while using only plants!

Better for you AND better for the planet. Yep, we do that too. By the way, we have added amounts of the other BCAAs as well….

Terminus includes 1. Terminus has a full electrolyte profile designed to replenish lost electrolytes FAST! Terminus includes additional zinc, b-vitamins, and other nutrients in their most optimal and bioavailable forms!

Pre-mix it, take it with you, and chug it immediately after your run. Banaszek, A. The Effects of Whey vs. Pea Protein on Physical Adaptations Following 8-Weeks of High-Intensity Functional Training HIFT : A Pilot Study.

Sports , 7 1. Churchward-Venne, T. Supplementation of a suboptimal protein dose with leucine or essential amino acids: Effects on myofibrillar protein synthesis at rest and following resistance exercise in men. The Journal of Physiology , 11 , — Fielding, R.

L-Carnitine Supplementation in Recovery after Exercise. Nutrients , 10 3. Hernández-Camacho, J. Zinc at the crossroads of exercise and proteostasis. Redox Biology , Ivy, J. Glycogen resynthesis after exercise: Effect of carbohydrate intake. International Journal of Sports Medicine , 19 Suppl 2 , S Early postexercise muscle glycogen recovery is enhanced with a carbohydrate-protein supplement.

Journal of Applied Physiology Bethesda, Md. Jäger, R. International Society of Sports Nutrition Position Stand: Protein and exercise.

Journal of the International Society of Sports Nutrition , Kerksick, C. International society of sports nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition , 14 1 , Legault, Z. The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise.

International Journal of Sport Nutrition and Exercise Metabolism , 25 5 , — Norton, L. Optimal protein intake to maximize muscle protein synthesis Examinations of optimal meal protein intake and frequency for athletes.

Agro Food Industry Hi-Tech , 20 , 54— Orer, G. The effects of acute L-carnitine supplementation on endurance performance of athletes. Journal of Strength and Conditioning Research , 28 2 , — Penry, J. Choline: An Important Micronutrient for Maximal Endurance-Exercise Performance?

International Journal of Sport Nutrition and Exercise Metabolism , 18 , — Piattoly, T. L-glutamine supplementation: Effects on endurance, power and recovery. Current Topics in Nutraceutical Research , 11 , 55— Spiering, B. Responses of criterion variables to different supplemental doses of L-carnitine L-tartrate.

Journal of Strength and Conditioning Research , 21 1 , — Woolf, K. B-Vitamins and Exercise: Does Exercise Alter Requirements? International Journal of Sport Nutrition and Exercise Metabolism , 16 , — Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise.

Chase is the founder and co-owner of Ultraverse Supplements. He is an ultra-marathoner — competing in races ranging from 50k to miles and is a UESCA Certified Ultra-running Coach. Chase earned his M. in Clinical Nutrition from the Maryland University of Integrative Health and has a Health and Human Performance degree from Fort Hays State University.

His passions include nutrition, ultra-marathons, backpacking, and researching any ultra-endurance related topic. what do you think about dextrose vs. maltodextrin in a post workout shake? As far as I know, maltodextrin tastes less sweet and binds less water, which might be beneficial during excercise, but might not matter that much post workout.

If you prefer to keep it simple, wrap a potato in foil and bake. These are easily prepped ahead of time to make your snack quick and easy. Grab a slice of whole wheat bread, skip the sugary jelly, and go straight for the PB. Omega-3 fatty acids have been shown to have antioxidant properties.

Plus, avocados also contain a solid dose of good-for-you fat, potassium, and vitamin C, which helps with immune functions.

Slice an avocado in half and scoop the soft fruit from the peel. Use a fork to gently smash it onto a toasted, whole-grain bread for the complex carbohydrates. Top with leafy greens like arugula for added vitamins and antioxidant goodness.

High in protein and Omega-3 fatty acids, salmon offers a healthy and delicious way to jumpstart your muscle recovery.

Salmon is also packed with the amino acid taurine, which provides additional antioxidant benefits. Stack sliced, smoked salmon with a thin layer of cream cheese on toasted whole-grain bread. Top with spinach or arugula leaves.

You can also add grilled salmon to your go-to salad for a nutrient- and protein-rich meal. Facebook Twitter WhatsApp. Eating Carbs Vs. Protein Post Workout So what should you eat after a long workout? Bananas The main electrolytes we lose through endurance exercise are sodium and potassium.

Eggs Packed with seven grams of protein, an egg is a compact, recovery hero. Sweet Potatoes Sweet Potatoes have complex carbs to help replenish those glycogen stores. Salmon High in protein and Omega-3 fatty acids, salmon offers a healthy and delicious way to jumpstart your muscle recovery.

Get the Ultimate Nutrition Guide. Use our free guide to design your very own personalized nutrition plan. Download e-Book. start working on your unique diet plan. Download E-Book. Lesley George Send an email 4 minutes read.

Facebook Twitter LinkedIn Pinterest Reddit Pocket WhatsApp Telegram Share via Email Print. Lesley George Lesley is a content writer and community manager at Shape.

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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.

There are many electrolyte drinks on the market. These can help replace lost nutrients. Many exist in the form of a sports drink. The problem is that these drinks can also be high in sugar and calories.

One of the best ways to replenish electrolytes after a long endurance training session is by eating whole foods. Here are a few options to consider:. Potassium - banana, sweet potato, dried fruits, avocado, kale, peas, beans.

Magnesium - whole grains, leafy vegetables, nuts, lentils, peanut butter. Achieving peak performance requires having nutrients available when you need them. This can be accomplished by developing a nutrient intake plan. And this plan should provide nutrient timing guidelines.

Timing the intake of carbohydrate, protein, fat, and water is essential to endurance success. It involves laying out what to consume before, during, and after endurance training and endurance events. Consume 20 ounces of water 2 hours before the start of endurance training.

Carbohydrate loading should only occur leading up to an endurance event. This is because we burn a lot of nutrients during exercise—nutrients that we need to replenish in order to continue to build strength and fitness.

Post workout food replaces the carbohydrates that our muscles use during exercise and provides protein we need to repair muscle damage and help build muscle. The duration and intensity of your workout will determine your post-workout nutritional needs.

Because your muscles are thought to be most receptive to nutrients like carbohydrates and protein for about 30 minutes after a hard effort, you want to aim to begin recovery eating within this period. Depending on your training schedule, you may plan another snack or meal a couple hours after activity, but try to have an initial snack within 30 minutes.

In addition, disregarding your workout recovery can lead to overuse sports injuries which can occur when microtears caused by exercise are not given ample time or nutrition to repair and build muscle.

These unrepaired microtears can put your body at risk for further damage during your next workout. One serving size nutritional protein options include:.

The number of servings you need to consume to adequately recover will depend on workout intensity and body weight. Typically, athletes under pounds need 3 servings of protein and servings of carbohydrates after strenuous exercise.

Athletes over pounds may need up to 5 protein servings and servings of carbs to replenish and repair. Our goal at OSMI is to provide our patients quality, cutting-edge orthopedic treatments, both surgical and non-surgical. Refueling accurately and consistently after workouts will restore muscle and liver glycogen stores, replace fluid and electrolytes lost in sweat, promote muscle repair and bolster the immune system.

Athletes who optimize post-exercise nutrition will perform better in their next training session and accumulate more high quality sessions than athletes skipping post-exercise recovery fueling. There are two post-exercise recovery fueling windows. The first is within 30 minutes of a hard or long training session.

The second is in the two to three hours post-exercise. Short easy training sessions do not require special recovery nutrition.

Athletes are best sticking to their daily nutrition plan with a normal whole foods meal after easy training sessions.

Fluid, electrolytes, carbohydrates and protein are the foundation of proper recovery nutrition. Immediately after finishing a workout, start replacing fluid and electrolyte losses with a sodium containing drink or water plus sodium containing food.

Estimate fluid losses by weighing yourself before and after training and drinking 16 to 24 ounces of fluid for every one pound lost. To restore muscle glycogen and promote protein synthesis , consume 0. For a 70kg or lb athlete this would be 56g of carbohydrate and 14g of protein.

Fluid, electrolytes, carbohydrates, and protein can be replaced with a commercial recovery drink, a homemade smoothie or with real food plus water.

Additionally, antioxidants such as vitamin C and vitamin A, probiotics, medium chain triglycerides and L-Glutamine can shorten recovery duration and are good additions to a recovery drink or snack.

Continue your recovery nutrition two to three hours post-exercise by eating a whole foods meal. It is OK to eat earlier than this if you are hungry but do not delay this post-exercise meal more than three hours. This meal should contain a combination of carbohydrate, about 20g of protein and some fat.

Dividing daily protein intake into four or more 20g meals has been shown to have a greater stimulus on protein synthesis than two big meals with 40g protein per meal or 8 smaller meals with 10g per meal. A 20g feeding of protein is the sweet spot to maximally stimulate muscle protein synthesis.

After a training session on a hot day, immediately cool your body down if your core temp feels hot by drinking cool fluids, sitting in cool water or air conditioning and pouring iced water over your head.

Cooling off will halt continued dehydration and increase your appetite. Studies have shown increasing duration asleep leads to increased performance and mental well-being in athletes.

We also know chronic sleep debt impairs performance and reduces motivation to excel. Foundation sleep recommendations for adult athletes are 8 to 10 hours per night plus a 30 minute nap between 2 to 4 PM.