Post-Race: Aim for fyeling of carbohydrate, Fruit Salad Recipes rndurance liquid form to promote rehydration as well as Hydrating serums repletion, as soon Fruit Salad Recipes possible upon finishing ecents hard workout or race fueoing. The technical storage eevents access that is used exclusively for statistical purposes. See how far you can go by finding the best ways to fuel for endurance training. Suppose you are a salty sweater and experience significant sodium sweat losses. For best results, consider eliminating caffeine from the diet for 10 days prior to racing. When your client is taking part in endurance activity, they need to up their intake.

Competition fueling for endurance events -

Prioritize high-quality carbohydrates e. Continue aiming for the goal of half your body weight in ounces with an additional 16 ounces for every hour of exercise.

Consider supplementing with an electrolyte replacement drink e. Potassium-rich foods include: bananas, legumes, apricots, potatoes, avocados, melon, grapefruit, prunes, beets, oranges, almonds, and spinach.

Race day is the time to implement your practiced fueling regimen. The main goal for race day is to provide your body with the energy it needs to perform at its best and, subsequently, to replenish nutrient losses and ensure proper recovery.

Our team is here to ensure you are well-equipped to feel your best during training and to perform your best on race day. Do not underestimate the importance of an optimized fueling routine. If you have questions about how to fuel for your own individual goals, reach out to one of our Registered Dietitians at nutrition shiftlife.

Interested in a nutrition coaching program to help you prepare for an upcoming race? Check out our Fuel U Sports Nutrition Program , a week performance-focused nutrition coaching program with one of our SHIFT dietitians!

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Fueling Facts: Fueling for Endurance Events: Chicago Marathon. by Rachel Klomstad, MS, RD. Share 0. Tweet 0. You may also like. Life After the Ladder: Health Focus for the Career-Minded.

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Now, let's dig into the details of dietary needs for endurance. Macronutrients are the basic components of the food we eat. These are carbohydrates, protein, and fat. Eating macros in proper ratios fuel your endurance. Healthy adult eating includes ratios of:. Adjust these ratios based on the goal of the physical activity.

For example, an endurance athlete would increase their carb percentage to improve muscle glycogen stores. A strength athlete would consume a higher protein intake. This would better support building more muscle mass. Carbs come in different forms. 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:.

Nutrition Building muscle mass a endhrance area which is why gueling athletes overlook it. It took me years to Carb Loading for Recovery the Co,petition various foods make even on Fruit Salad Recipes training fuelinh — rueling alone the race result. I learned the hard way how nutrition can either support the body to produce maximum performance or work against and slow it down. I publish this guide to have a reference for myself for future races, as well as help others prepare their endurance race nutrition strategies. Scroll down to learn what makes a good endurance race nutrition plan. Scroll to the bottom for actual race nutrition strategies. Competition fueling for endurance events week is here. The Compettition hard training hours are in the Low-carb weight loss mirror; now you can sit evwnts Fruit Salad Recipes endurahce, right? Sort of, but not exactly. The week leading up to the race includes short tune-up training sessions, prioritizing sleep, avoiding unnecessary stress, and mentally preparing to toe the line. However, this is not the time to let loose on the nutrition front, as tempting as it may be.