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Endurance athletes, regardless of sport, rely heavily on their bodies' ability to sustain prolonged physical activity. To maximize performance and support overall health, a well-balanced and nutrient-rich diet is essential. Aside from training, nutrition makes up a large percentage of an athlete’s success followed by recovery and then supplementation to capitalize on all of the above.
Here’s a concise overview of what an endurance athlete needs from a nutrition stance.
Carbohydrates: The Energy Powerhouse
Carbohydrates are the primary fuel source for endurance activities. They are stored in muscles and the liver as glycogen, providing a quick and accessible energy reserve. Endurance athletes should focus on complex carbohydrates like whole grains, fruits, and vegetables to ensure a sustained release of energy during their workouts. Adequate carb intake before exercise helps top up glycogen stores, optimizing performance. While carbohydrates are the body’s go-to choice for energy, fat and protein are also important macronutrients for energy over the long haul.
Protein: Building and Repairing Muscles
Protein is crucial for muscle repair and growth, especially during intense training periods. Athletes should include lean protein sources like poultry, fish, beans, and tofu/tempeh in their diet. Consuming protein-rich meals post-workout aids in muscle recovery and minimizes the risk of injuries. Aim for a balance, with about 0.5-0.9 grams of protein per pound of body weight each day. Also, it’s a good idea to include some protein in your nutrition for longer (2 hours +) workouts - there’s some good evidence that a steady flow of amino acids (the breakdown products of protein) during prolonged training enhance energy and improve recovery times. You may want to include actual protein-rich foods (beef jerky, peanut butter, etc) on a long run or ride or an amino acid or protein supplement.
Fats: The Long-lasting Energy Reservoir
While carbohydrates are the immediate energy source, fats play a crucial role in providing sustained energy during prolonged activities. Focus on healthy fats like avocados, cheese, fatty fish, animal proteins, nuts and olive oil to support endurance training. Ensure that fats make up around 20-35% of your daily caloric intake. Don’t shy away from supposed “fatty foods” - as long as you’re eating real, whole, foods you’ll be consuming healthy fats.
Hydration: A Non-Negotiable Factor
Staying hydrated is paramount for endurance athletes. Dehydration can lead to fatigue, cramps, and impaired performance. Adequate fluid intake before, during, and after exercise is crucial. Water is essential, but for longer activities, consider sports drinks that provide electrolytes (and carbohydrates if you like) to maintain proper fluid balance. As little as 2% of total body weight due to fluid loss during exercise can negatively affect performance.
Vitamins and Minerals: The Support System
Research has shown that due to the demanding nature of endurance sports, athletes have a much higher physiologic demand for vitamins and minerals, even beyond what’s supplied in a healthy diet. Each nutrient plays an important role in helping to maintain overall health and performance. Iron, calcium, vitamin D, B-vitamins, creatine, antioxidants and omega-3 fats are particularly important. Remember, you can’t out-supplement a poor diet. Nutrition comes first and supplementation comes second but endurance athletes need to pay special attention to both.
Supplementation
After a good diet, supplements are key for enhancing the diet, improving energy, reducing fatigue and boosting recovery.
Performance Pre is The Natural Athlete Clinic’s exciting new formula based on the latest Nobel Prize-winning research on nitric oxide, a naturally occurring compound in the body. It works by allowing improved blood flow to working tissues as well as the nervous system. The result is a boost in naturally-created energy in your body to help propel your workouts.
Athletic Nutrients is our premiere multivitamin-mineral supplement for athletes, with additional supportive nutrients for the rigors of training. You can get these, along with other energy-boosting nutrients in our convenient Athletic Pure Pack that provides a daily supplement regimen in individualized packets.
Recovery Charge is a new formula representing a breakthrough in the use of amino acids for muscle protein synthesis enhancing recovery. This product contains the exact amino acids needed, in the correct ratios to help support muscle development after those long workouts.
Electrolyte Energy formula is a concentrated blend of simple and complex carbs for fueling, and key electrolytes/minerals to maximize muscle function. It has a mildly sweet flavor that won’t gross you out on a long hot ride or run.
The adrenal glands work overtime to keep your energy up when you’re beyond tired. Endurance exercise can lead to what’s known as HPA axis dysfunction (formerly known as adrenal fatigue). Adrenal B Complex and Rhodiola are our two main adrenal supportive supplements for supporting the HPA axis and preventing adrenal burnout.
Antioxidants are substances that are taken to help counteract the damaging effects of free radicals in the body. Endurance training leads to the increased production of free radicals- while fitness is a good thing, this is a negative aspect of endurance training. Antioxidant compounds can blunt the product of free radicals thereby protecting you from their negative effects.
Athletic Performance Bundle support your performance immediately before with nitric oxide boosters, during with adrenal energy support, and after with the perfect branched chain amino acids to rebuild muscle and restore energy.
In the world of endurance sports, nutrition is the linchpin that can either elevate or hinder performance. Athletes should view their bodies as high-performance machines, fueling them with the right nutrients to go the distance. By prioritizing a well-balanced diet rich in carbohydrates, proteins, fats, essential vitamins and minerals, and targeted supplementation, endurance athletes can not only optimize their performance but also promote long-term health and well-being.
Browse below and view our all-natural supplements for endurance athletes.