Going the Distance: Top Nutrition Tips for Endurance
If you’re an endurance athlete, you know that you need to pay particular attention to what you eat. You want to power your body with the best-quality fuel it needs so you can run, bike, or swim those long distances.
Here are Sporter’s top nutrition tips for endurance:
A healthy, balanced diet
Top of the list is eating a healthy diet. This means complex carbohydrates, lean protein, vegetables, and fruit that come mainly from unprocessed, whole foods. And while it’s okay to have junk food now and then, you should always keep in mind the negative impact these fatty, processed foods will have on your body.
A well-balanced diet is going to provide you with the energy you need to keep up your endurance. The majority of your daily calories should come from complex carbs. The breakdown of the balance of daily calories should be 45-65% carbohydrates, 15-20% lean protein, and 20-35% healthy fat.
Never skip breakfast
A good breakfast is one thing you can’t ignore. Start your day with protein pancakes, eggs, protein cereal, whey oats, or a protein smoothie. Endurance sports require enough calories, carbs, and protein to get you through those high energy workouts and training.
You need to stay hydrated and how much you drink will vary from day to day depending on what type of workout you’re doing. The weather will also factor in. If you’re working out in hot weather, you’re going to be sweating a lot more than on cooler days. Be sure to hydrate your body with enough water. Try alternating water with sugar-free electrolyte drinks or coconut water to maintain mineral and salt levels in your body.
Modify your nutritional diet to your own needs, taking into consideration your body size and weight, as well as your own sports training program.