Endurance Nutrition for Women
More and more women are participating in endurance sports, such as running marathons. As an endurance athlete, make sure you eat a diet that is geared towards improving your performance. This means a diet that is high in carbohydrates, moderate in protein, and low in fat. You also need to drink enough water to stay hydrated.
Carbs to get you through your workout
Carbs are the best choice for energy as your body uses them more efficiently than protein or fat. Your carbohydrate intake should make up to 60-70% of your daily calories. Good carb choices include the following:
- Whole grains – brown rice, pasta, bread
- Low-fat dairy
Protein for proper recovery
Protein is important if you want to finish that marathon. Your body needs protein to sustain your muscles while doing any endurance sport. Protein also helps you recover faster after your workout and prevent injury while you work out. Your protein intake should make up to 12-15% of your daily calories.
Protein options include
- Lean meats
Supplements for endurance sports
Endurance supplements are a good way to increase your energy. Look for supplements that contain the following:
- Creatine - known to increase muscle strength and improve your energy. Creatine will also help to decrease your recovery time.
- Beta-Alanine - can slow down the onset of fatigue and boost your performance, helping you run that much longer. It can also help you train for extended periods of time.
- Glutamine (amino acid) - yet another supplement used by endurance athletes. High-intensity sports activities, such as long-distance cycling, can quickly deplete glutamine levels in your body, leading to muscle breakdown. Supplementing with glutamine ensures that these levels are quickly replenished.
Focusing on endurance nutrition and supplements is one way to help you finish the race that much quicker.