Do you know what nutrition and supplements you need to exercise? Let us guide you with some advice
Due to the popularity of endurance and ultra-endurance events, there is a need to define the nutritional needs of the athletes.
Carbohydrates
The recommendations are that you have the following :
moderate exercise (1 h/day (h/day)) requires 5–7 g per kilogram of body weight per day (g/kg/day) of CHO,
while moderate to high-intensity exercise (1–3 h/day) mandates 6–10 g/kg/day.
Ultra-endurance athletes with extreme levels of commitment to daily activity (4–5 h of moderate to high-intensity exercise every day) may need up to 8–12 g/kg/day
Carbohydrates (as blood glucose and muscle glycogen) have the advantage of generating more ATP per volume of oxygen (O2) compared to fat
What should you consume prior to a race- event?
Prior to the race (if the event is to last <90 min), a simple “topping-off” of glycogen stores to replenish muscle and liver glycogen lost during the prior day has been recommended typically with a CHO-rich diet of at least 6 g/kg and up to 7–12 g/kg in the 24 h period before the event.
Protein
Traditionally, endurance athletes have placed less of a priority on protein in comparison to carbohydrates. However, adequate protein intake and timing of intake are critical to any athlete, whether endurance or resistance training.
Fat
In comparison to carbohydrates, proper fat intake gathers less consideration by endurance athletes but is a worthy fuel source (oxidation of glycogen provides only ~2500 kilocalories of energy before depletion, whereas oxidation of fat provides at least 70,000–75,000 kilocalories of energy, even in a lean adult
Nutrient | Daily Requirements | Pre-Exercise | During Exercise | Post-Exercise |
Carbohydrate | 5–7 g/kg/day (1 h/day) 6–10 g/kg/day (1–3 h/day) 8–12 g/kg/day (4≥ h/day) | 6 g/kg/day (<90 min) 10–12 g/kg/day (> 90 min) + 1–4 g/kg (1–4 h prior to event) | 30–60 g/h (<2.5 h) 60–70 g/h (>2.5 h) 90 g/h (>2.5 h, if tolerable) | 8–10 g/kg/day (first 24 h) 1.0–1.2 g/kg/h (first 3–5 h) or 0.8 g/kg/h + protein (0.3 mg/kg/h) or caffeine (3 mg/kg) |
Protein | 1.4 g/kg/day 0.3 g/kg every 3–5 h | 0.3 g/kg immediately prior (or post-exercise) | 0.25 g/kg/h (if high intensity/eccentric exercise) | 0.3 g/kg within 0–2 h (or pre-exercise) |
Fat | Do not restrict to <20% of total caloric energy Unclear role of CLA, omega-3, MCT supplements Consider limiting fat intake only during carbohydrate loading, or pre-race if GI comfort concerns | |||
Water | Try initial hydration plan at ~400–800 mL/h; Adjust according to individual athlete variations (sweat rates, sweat sodium content, exercise intensity, body temperature, ambient temperature, body weight, kidney function) Follow thirst mechanism, monitor parameters (bodyweight, urine colour) | Replace fluid with 150% of fluid lost | ||
Sodium | Try the initial sodium plan at 300–600 mg/h if a high sweat rate (>1.2 L/h), subjective “salty sweater,” or prolonged exercise >2 h Adjust intake according to individual athlete variations (sweat rates, sweat sodium content, exercise intensity, body temperature, ambient temperature, body weight, kidney function) | Improved water repletion observed with >60 mmol/L sodium content (~1380 mg/L) | ||
Nitrates | 300–600 mg of nitrate (up to 10 mg/kg or 0.1 mmol/kg) or 500 mL beetroot juice or 3–6 whole beets within 90 min of exercise onset Consider multi-day dosing e.g., 6 days of a high-nitrate diet before event | |||
Antioxidants | Avoid before exercise to maximize training adaptation Take before exercise only if recovery is needed within 24 h Many options: whole foods, dark berries, dark greens, green tea e.g., 8–12oz tart cherry juice twice a day (1oz if concentrate) 4–5 days prior and 2–3 days after the event e.g., green tea extract (270–1200 mg/day) | |||
Caffeine | 3–6 mg/kg taken 30–90 min prior to exercise Consider “topping up” every 1–2 h as needed ≥9 mg/kg does not further enhance performance, may have undesirable side effects, + drug test ≤3 mg/kg can also be ergogenic without side effects | 3 mg/kg with carbohydrate enhances glycogen repletion | ||
Probiotics | Lactobacillus and Bifidobacteria may help with upper respiratory and/or GI symptoms |
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Reference
Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019 Jun 7;11(6):1289. doi: 10.3390/nu11061289. PMID: 31181616; PMCID: PMC6628334.
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