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Endurance Athlete Nutrition - CarbohydratesNutritional guidance for high-intensity competitions -
Because carbohydrate is important for providing energy during exercise, there is a benefit in ensuring enough is consumed. This is especially for high-intensity exercise where some studies have shown that performance is reduced when carbohydrate intakes are low.
Some studies in specific exercise scenarios such as lower intensity training in endurance runners, have found beneficial effects of low carbohydrate diets on performance. However, these results have not been consistent and so at the moment we do not have enough evidence to show that low-carbohydrate diets can benefit athletic performance.
Water is essential for life and hydration is important for health, especially in athletes and those who are physically active, who will likely have higher requirements. Drinking enough fluid is essential for maximising exercise performance and ensuring optimum recovery. Exercising raises body temperature and so the body tries to cool down by sweating.
This causes the loss of water and salts through the skin. Generally, the more a person sweats, the more they will need to drink. Average sweat rates are estimated to be between 0.
Dehydration can cause tiredness and affect performance by reducing strength and aerobic capacity especially when exercising for longer periods. So, especially when exercising at higher levels or in warmer conditions, it is important to try and stay hydrated before, during and after exercise to prevent dehydration.
In most cases, unless training at a high intensity for over an hour, water is the best choice as it hydrates without providing excess calories or the sugars and acids found in some soft drinks that can damage teeth. For more information on healthy hydration see our pages on this topic.
For those who are recreationally active to a high level, or for athletes, managing hydration around training or competition is more important.
The higher intensity and longer duration of activity means that sweat rates tend to be higher. Again, the advice for this group would be to ensure they drinks fluids before, during and after exercise. Rehydration would usually involve trying to drink around 1.
Below are some examples of other drinks, other than water that may be used by athletes, both recreational and elite. Sports drinks can be expensive compared to other drinks; however it is easy to make them yourself!
To make your own isotonic sports drink, mix ml fruit squash containing sugar rather than sweeteners , ml water and a pinch of salt. Supplements are one of the most discussed aspects of nutrition for those who are physically active. However, whilst many athletes do supplement their diet, supplements are only a small part of a nutrition programme for training.
For most people who are active, a balanced diet can provide all the energy and nutrients the body needs without the need for supplements.
Sports supplements can include micronutrients, macronutrients or other substances that may have been associated with a performance benefit, such as creatine, sodium bicarbonate or nitrate. The main reasons people take supplements are to correct or prevent nutrient deficiencies that may impair health or performance; for convenient energy and nutrient intake around an exercise session; or to achieve a direct performance benefit.
Whilst adequate amounts of protein and carbohydrate are both essential in maximising performance and promoting recovery, most people should be able to get all the nutrients they need by eating a healthy, varied diet and, therefore, supplements are generally unnecessary.
For athletes, supplementing the diet may be beneficial, possibly on performance, on general health or for reducing injury and illness risk. However, there is not much research on many of the commonly used supplements, and there are only a small number of supplements where there is good evidence for a direct benefit on performance, including caffeine, creatine in the form of creatine monohydrate , nitrate and sodium bicarbonate.
Even in these cases, the benefits on performance vary greatly depending on the individual and there is only evidence for a benefit in specific scenarios. This means that any athletes considering supplementation will need to weigh the potential benefits with the possible negative impacts, such as negative effects on general health or performance, risk of accidental doping or risks of consuming toxic levels of substances such as caffeine.
The advice to consider supplementation for a performance benefit is for high performance athletes and should be carried out alongside expert advice from qualified sports nutritionists or dietitians. It is a common myth that consuming lots of excess protein gives people bigger muscles.
Quite often, people taking part in exercise focus on eating lots of protein, and consequently may not get enough carbohydrate, which is the most important source of energy for exercise. The main role of protein in the body is for growth, repair and maintenance of body cells and tissues, such as muscle.
Fifteen to 25g of high-quality protein has been shown to be enough for optimum muscle protein synthesis following any exercise or training session, for most people, and any excess protein that is ingested will be used for energy. The recommendations for daily protein intake are set equally for both endurance training and resistance training athletes, so higher intakes are not recommended even for those exclusively trying to build muscle.
Any more protein than this will not be used for muscle building and just used as energy. Therefore, whilst among recreational gym-goers protein supplementation has become increasingly popular for muscle building, it is generally unnecessary.
However, after competition or an intense training session, high quality protein powders can be a more convenient and transportable recovery method when there is limited access to food or if an individual does not feel hungry around exercise, and may be effective for maintenance, growth and repair of muscle.
If you have a more general query, please contact us. Please note that advice provided on our website about nutrition and health is general in nature.
We do not provide any personal advice on prevention, treatment and management for patients or their family members. If you would like a response, please contact us.
We do not provide any individualised advice on prevention, treatment and management for patients or their family members.
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The article looks at: Foods for fuel and exercise How to stay well hydrated Supplements. Eating well for physical activity and sport can have many benefits including: allowing you to perform well in your chosen sport or activity reducing the risk of injury and illness ensuring the best recovery after exercise or a training programme However, the dietary patterns that will best suit an individual will depend on the amount and intensity of activity.
Physical activity when losing weight Doing physical activity will increase your energy expenditure the calories you use , as energy is required during exercise to fuel the contracting muscles, increased breathing and heart rate and metabolism.
Foods for fuel and exercise Carbohydrates Protein Vegetarian and vegan diets for athletes Fat Carbohydrates The main role of carbohydrates in physical activity is to provide energy. The table below shows the carbohydrate content of some common foods: Food source Serving size Carbohydrate content g per serving size Wholewheat pasta boiled g Protein Protein is important in sports performance as it can boost glycogen storage, reduce muscle soreness and promote muscle repair.
The table below shows the protein content of some common foods: Food source Serving size Protein content g per serving size Chicken breast grilled g Fat Fat is essential for the body in small amounts, but it is also high in calories.
How to stay well hydrated Water is essential for life and hydration is important for health, especially in athletes and those who are physically active, who will likely have higher requirements.
The amount an individual sweats varies from person to person and depends on: intensity and duration of exercise — longer and higher intensity exercise can cause greater sweat loss.
environmental temperature — in hot, humid conditions sweat loss can increase. clothing — the more clothing that is worn, the quicker you are likely to heat up which may cause greater sweat loss.
genetics — some people sweat more than others. Sports drinks: sports drinks contain carbohydrates in the form of glucose, as well as electrolytes such as sodium. Sodium will replace any lost from sweating and enhance rehydration, and glucose will replenish carbohydrate stores.
Sports drinks have been shown to help endurance performance and recovery for active individuals performing endurance exercise over a longer duration 60 minutes or more e. participating in a marathon. However, it is important to remember that sports drinks are like other soft drinks that contain sugars.
This means that they can be high in calories and contribute to tooth decay, so they are only suitable if taking part in high-level endurance sports or if sweat loss is high.
Milk: Skimmed or semi-skimmed milk has been used in some studies as a post-exercise recovery drink. It contains minerals that can replace those lost via sweating, as well as providing nutrients involved in muscle function and bone health potassium and calcium.
It also naturally contains high quality protein and some carbohydrate in the form of lactose and is relatively cheap to buy. Energy drinks: are not designed to replace the electrolytes lost in sweat and may contain other ingredients with stimulant properties, such as caffeine.
As some are high in sugars, they can increase the risk of tooth decay and contain energy, which may cause weight gain if consumed in excess. Supplements Supplements are one of the most discussed aspects of nutrition for those who are physically active.
Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources.
Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.
Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance. Options include milk, water, percent fruit juice and sport drinks. However, realize that sport drinks and percent fruit juice tend to be higher in overall sugar content and, in the case of fruit juice, lack many of the health benefits present in its whole food counterpart.
Also, be sure not to confuse sports drinks such as Gatorade with "energy" drinks such as Red Bull and similar beverages. Stick with whole food options as much as possible as opposed to highly processed foods.
Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category.
Healthy fat. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum:. Four to six ounces of fluid every 15 minutes of exercise. To properly assess, weigh yourself immediately prior to and after a workout.
For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary. There are a few golden rules when it comes to eating on game day:.
It happens the days, weeks, and months leading up to the competition. Peak performance during competition means eating nutritious food while traveling. Relying on the concession stand for food during competition is an almost certain failure.
Players and parents should prepare by packing a variety of food and beverages. Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken.
Fibrous carbohydrates can be beneficial as these tend to cause GI disturbances. UW School of Medicine and Public Health. Refer a Patient. Clinical Trials. Find a Doctor.
Athletes may support health, training adaptations and performance by generally adequate Selenium beginners guide hibh-intensity a prudent Anemia in athletes timing. Guidznce, for endurance athletes hign-intensity obsolete Nutritional guidance for high-intensity competitions and dietary myths are still widespread among recreational Nutritlonal elite athletes, coaches and health care professionals. This includes hydration strategies as well as nutrient intake before, during and after exercise. In addition, dietary recommendations for elite endurance athletes might differ in some aspects from nutrition recommendations for the general population including recreational athletes. 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.
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