Nutrition for Endurance Athletes

Adequate caloric intake is essential for endurance athletes before, during, and after intense physical activity. Some athletes may try to lose weight because they believe it will improve their performance; however, this can be harmful and lead to long-term complications such as disordered eating, injury, and fatigue syndromes. Losing weight should never be the primary goal; if it does occur, it should be a natural outcome of physical training. Athletes seeking nutrition advice should consult a registered dietician specializing in endurance sports. The problem with typical dieting methods is that they often involve restricting the intake of calories or certain macronutrients (such as carbohydrates). These methods can result in under-fueling and poor nutrition. Carbohydrates are crucial for athletes as they help replenish glycogen stores, stabilize blood glucose levels, and support muscle protein synthesis. Although most people are advised to limit their consumption of simple carbohydrates, athletes require them because they reap the benefits of carbohydrates without the digestive problems of consuming fiber in complex carbohydrates. Simple carbohydrates are frequently available in the form of pre-packaged gummies or gels. To discover the best fuel options that won’t cause digestive issues, it’s necessary to experiment and find what works best for you in terms of adequate intake and limited discomfort.

Endurance Sports

Endurance sports are not new, with the first marathon thought to have been in 490 BC. Their popularity has skyrocketed over the last decade. Many athletes have turned to increasingly extreme endurance sports. Some are organized events, while others are self-supported feats of stamina and navigation. These include ultramarathons up to hundreds of miles in length, multisport events such as triathlons, timed distance biking or running races that span multiple days, and attempts to achieve the “fastest known time” of a trail or a route to climb one or more mountains. Well-meaning loved ones and healthcare providers may be concerned about the apparent fanaticism of many of these endeavors, but athletes achieve mental and physical health benefits. These activities can often be relatively safe and “fun” with some thorough preparation.

In general, the essential aspects to consider are:

  1. Training
  2. Nutrition
  3. Gear

This is the first in a series of posts around this topic. Stay tuned to learn more about the healthiest approach to each of these from my perspective as a Nurse Practitioner and an endurance athlete.

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