Macronutrients for Endurance Athletes
As an endurance athlete, your diet is pivotal in supporting your training and recovery. The three main macronutrients—carbohydrates, proteins, and fats—are each essential in different ways to fuel your body during workouts and help repair it afterwards. Let’s break down how these macronutrients support your training and recovery.
Carbohydrates: The Primary Fuel Source
Carbohydrates are the most important fuel for endurance athletes, providing the energy required for short- and long-duration efforts. They are the primary energy source during the first 20 minutes of exercise and higher-intensity activities. Your body can store a limited amount of carbohydrates in the form of glycogen, which typically lasts for 90-120 minutes of intense exercise. After this, you need to supplement your carbohydrate stores.
- Energy per gram: 4 calories
- How much: Aim for up to 60 grams of carbohydrate per hour during workouts lasting 1-2 hours. For longer sessions, 60-90 grams per hour is recommended.
Protein: Vital for Recovery
Protein plays a crucial role in muscle recovery and repairing tissue damage caused by high-intensity and endurance workouts. It also supports your immune system and helps maintain lean muscle mass.
- Energy per gram: 4 calories
- How much: Consuming 20-25 grams of protein after high-intensity training aids recovery and adaptation.
Fats: An Important Energy Source for Endurance
Fats are stored in the body and provide a valuable energy source, especially during lower-intensity exercise. While not as efficient as carbohydrates, fats release more energy per gram, providing 9 calories per gram. Fats are essential for prolonged, steady-state endurance efforts.
- Energy per gram: 9 calories
Fueling Guidelines
For Workouts 1-2 Hours
- Carbohydrate intake: Up to 60 grams per hour
- Sources: Sports nutrition products (gels, chews, bars) or real foods low in fat, protein, and fiber.
- Refuel regularly: About every 20 minutes. Use your training sessions to experiment with different fueling options.
For Workouts Longer than 2 Hours
- Carbohydrate intake: 60-90 grams per hour
- Note: Athletes who don’t practice fueling during training are more likely to experience gastrointestinal distress on race day.
Post-Exercise Nutrition
Proper nutrition after exercise is essential for replenishing energy, repairing muscle, and rehydrating. To kickstart the recovery process, focus on a balanced recovery meal containing carbohydrates, protein, and fluids.
Training Times and Nutrition Timing
Morning Training
- Goal: Eat breakfast 1-3 hours before training. If this is not possible, have a small snack or sports nutrition product (about 30 grams of carbs) right before your workout.
Afternoon Training
- Goal: Eat a carbohydrate-rich meal (400-500 calories) about 2-3 hours before your workout.
Evening Training
- Goal: Consume a high-carbohydrate breakfast and lunch. Eat a light meal or snack 1-4 hours before your evening workout.
Daily Nutrition Based on Training Load
The table below shows daily intake values that consider your training load. Adjust your nutrition as training volumes change throughout the plan.
Example: A 70kg athlete on a moderate training day should aim for 350 - 490 grams of carbs and 84 - 98 grams of protein.
- Carbs: During workouts lasting more than 1 hour, aim for 60-70 grams of carbs/hr.
- Protein: 20-25 grams after high-intensity workouts.
- Hydration: Up to 1.2 liters per hour of fluid during exercise.
- Sodium: During exercise, 500-700 mg per liter, with adjustments for salty sweaters.
Nutrition Through the Phases
Prep/Base Phase
- Focus on variety: Aim for 6-8 servings of fruits and vegetables daily to ensure adequate vitamins and minerals.
- Experiment with fueling: Test different energy bars, gels, and sports drinks to find what works for you during training and racing.
- Match race-day nutrition: Identify the products available at your race and use them in training to minimize GI issues on race day.
Build Phase
- Stick with what works: Continue using the nutrition products that suited you in the Prep phase.
- Snack frequently: With higher training loads, eating often supports energy levels.
- Consider salt tablets: These may help during long sessions or hot conditions—test them during training.
- Fuel for performance: Ensure you eat enough to support training demands and optimize recovery.
Peak/Taper Phase
- Limit fiber: Reduce fiber intake to prevent GI distress, especially before longer races.
- Monitor hydration: Monitor fluid intake and consider adding extra salt two weeks before race day, particularly for events lasting 4+ hours or in hot, humid conditions.
- Stick to your plan: Don’t try new products or diets right before your race; rely on what’s worked during training.
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