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.
