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Nutrition for the Endurance Athlete Balanced nutrition is an absolute necessity for the endurance athlete. You must modify your total caloric intake to keep pace with your energy expenditure. Dietary needs for endurance training include the following special requirements: 1. Increased oxidative stress and mechanical stress on muscles and tendons require protein intake at the upper end of quoted ranges during training. Even so, there is no need to ingest more than 6-8 oz of protein per day during heavy training, and about one-half that total during rest and base training 2. Total carbohydrate intake should be about 60-65% of total calories, protein about 25-30% and the remainder should be fat (preferably mostly vegetable based unsaturated or mono-saturated fats such as olive oil.) 3. Training should be followed by ingestion of 200-300 complex carbohydrate calories within 20-30 minutes of the end of the training period. This takes advantage of the fact that muscle and liver uptake and regeneration of glycogen is maximal during this interval. 4. While training at 65% or more of your maximum heart rate, you will run out of glycogen after expending 1200 calories (small female) to about 2000 calories (medium sized male.) Thereafter, you probably can't generate more than 20-25% of your energy from internal fat stores. Taking in more than 300 Cal per hour almost invariably leads to an upset stomach, so the rest of your energy, up to 200-300 calories per hour, comes from protein breakdown. Thus, you must rest and recuperate. The longer and harder the workout, or race, the more essential rest and a balanced diet are to avoid injury and regenerate your muscles. In order to get an improvement in performance, rest must follow intense exercise. 5. Generally, you must ingest at least 85% of your daily caloric expenditure to avoid a breakdown. As you approach extremes, two days or more may be required for calorie replacement. For example, during a hard hilly bike ride, 4 hours in duration a 170 lb athlete will burn about 800 calories per hour, a 3200 calorie workout. During the workout he might consume 4 bottles of full strength sports nutrition drink (200 calories per bottle), 3 gels @100 calories per gel, one energy bar @ 100 calories, and if he had a 600 calorie breakfast, then he would need 1200-1400 additional calories to replace those spent working out, plus the calories needed for his basic metabolism and diet (2000 - 2500 calories total for the day.) So given the breakfast assumption, he needs to take in almost 3000 more calories to break even for the day. 6. Your diet must contain adequate minerals, vitamins, and all essential amino acids. If you are a strict vegan, this is quite difficult, and we believe you should seek professional help in planning your diet. Also, it is especially important that athletes ingest enough calcium and Vitamin D for bone health. In the US, milk is enriched with Vitamin D. Two 16 oz glasses of skim milk, when coupled with a balanced diet, will meet the needs of all but post menopausal women and women with post surgical menopause. It is recommended that these women take in at least 1500 mg of calcium with Vitamin D daily to prevent osteoporosis.
Nutrition during training phases.
The tables below give the contents of many sports drinks. Fluid Replacement Beverages
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