Nutrition for Endurance Training

marathon runner

Every successful person has something extra that sets them apart from the crowd. Endurance athletes are no different else they will not be able to go that extra mile. Apart from the timing of their meals, endurance athletes require nutrients that help them all through the process of preparing for races to the recovery period after competing at events. The nutrition basics include:

  1. Carbohydrates: The nutrition for endurance training begins with the intake of carbohydrates. Considering the high-energy requirements of endurance athletes, the dependence on lots of carbohydrates as a source of fuel does not come as a surprise. The need to replace muscle glycogen means that the right amount of carbohydrates has to be taken.

How much carbohydrate an endurance athlete takes depends on the intensity of training being undergone. As expected, more intake of carbohydrate is required when an endurance athlete is on heavy training compared to periods of low-intensity training.

  1. Fats: Another nutritional requirement that works just fine for endurance athletes are fats. They are a source of energy for periods when they are resting and do not train much. Fats are not only great as a source of energy during such periods, but they also offer proper immune function. Typically, they are taken in conjunction with carbohydrates.

To optimize fats, endurance athletes are expected to get between 25 to 30 percent of their daily calories from fats. This includes the options of vegetable oils, avocados, fatty fish, and so on. Taken in the right proportion, endurance athletes not only get the calories they need, but they also enjoy immune protection.

  1. Proteins: As with most athletes, the consumption of protein is necessary for the many benefits the nutrient offers. They are obviously not a primary source of energy for supporting long training sessions but their value cannot be overlooked.

Proteins are great because of the protection they offer to endurance athletes. They support the development of an athlete’s muscles as well as enhance the recovery process after races. It is important that the right quantity is taken daily in order to remain in top shape and be able to compete effectively.

Endurance athletes know that training alone cannot keep them at the top of their game. Taking the right nutrient in the right quantity daily also plays its role. The nutrients on this list ensure that the calories required are provided in addition to getting the right amount of proteins for muscle development and recovery.


Eating to Build Muscle 

Man lifting weights

There is more to building your muscles than simply working out at the gym. Eating to build muscle is an important aspect of the muscle building process. A proper diet helps you get closer to your desired goal. Keeping the more than 600 muscles of your body in good shape can be achieved by doing the following:

  1. A Healthy Intake of Calories: Your body burns lots of energy during workouts and they need to be replaced. To grow your muscles without stress, it is important that you eat more calories than your body is able to burn during workouts. This is to prevent your body from breaking down your muscles as a source of energy. Lots of people that set out to build their muscles have suffered the consequence of eating fewer calories than their body uses up during workouts.Taking advantage of an online calculator will help you determine how much calories your body requires daily based on your weight, metabolism as well as how intense your workout is.
  1. Do Not Forget Your Proteins: A healthy diet is not complete for a muscle builder without protein being a part of it. The fact that they are needed for the repair and building of muscle tissue makes protein an important part of your diet.Eating plant-based protein is recommended because of the fiber it contains. Other sources of protein include diary, eggs, chicken, beans and seafood. Hemp seeds are great too since they are minimally processed compared to processed sources of protein with sugars. Protein also helps to curb hunger cravings when spread throughout the day.
  1. Water is Essential: You need to be effective while at the gym and taking enough water guarantees this. It may come as a surprise to you that 79 percent of your muscle is water. With this detail in mind the need to take enough water is obvious.Dehydration results in fatigue, brain fog among others. For your body to function properly during the muscle building process, it is important to drink enough water in order to achieve the right balance of fluids and electrolytes. This is in addition to its ability to reduce the tendency to overeat which may result on your muscle being covered with fat.

Eating right goes with proper muscle building workouts. After all the effort put in towards the building of your muscle, it is important to make sure that the hard work put in pays by eating a healthy diet.