Nutrition For Endurance Athletes

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The nutrition for endurance section provides information on specific aspects of nutrition for endurance athletes including carbohydrate loading, carbohydrate intake during exercise, carbohydrate intake after exercise, protein and fat intakes for optimum recovery.

Carbohydrate Loading

Carbohydrate loading (carbo loading) involves increasing the daily intake of carbohydrate to maximize muscle glycogen levels. Most endurance athletes undergo a period of carbohydrate loading prior to endurance competition. This often takes the form of...

Carbohydrates After Exercise

It’s known that repeated bouts of high intensity and prolonged aerobic exercise can lead to a depletion of both muscle and liver glycogen concentrations. This can impair aerobic exercise, reduce recovery from exercise and lead to increased levels of m...

Carbohydrates During Exercise

Carbohydrates (either in liquid or solid forms) are known to have a significant effect on endurance exercise performance during high intensity and long-duration aerobic exercise. During exercise at moderate intensities (~ 60-80% VO2max - 80% VO2max is...

Endurance Nutrition Basics

Endurance training can result in significant increases in daily energy requirements. If we take the example of an endurance runner who completes an average of 40 miles per week of training. They will consume approximately 4000 calories per week whilst...

Fat Intake For Endurance Athletes

Most endurance athletes significantly increase their consumption of carbohydrates in order to maintain levels of muscle glycogen. This leads to an increased proportion of carbohydrate as an energy source – carbohydrates typically make up ~55-65% of a...