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Sports Nutrition For Endurance Athletes
Sports nutrition is a very well researched, yet very hotly debated topic. There are several sports, the needs for which can be varying and the nutrition required for each of the sports is different from the other. However, there are a few common principles of sports nutrition for endurance athletes. In order to be able to exercise continuously and then play endurance sports, it is important for the body to have adequate nutrition. When you are training for any athletic sport, your body requires extra energy.
Since glycogen is the primary fuel for the muscles, the diet for endurance athletes should be centered on consuming a lot of carbohydrates, which can be broken into glycogen in the body. Proteins and fats should also be consumed everyday. The meal should have generous portions of carbohydrates, proteins, and fats. A calorie count can also help you keep a tab on the amount of calories you are consuming and expending. Since for endurance sports, the amount of calories spent per day is more than those spent by a normal person with an average activity level, the amount of nutrition and calories consumed should be able to match it.
Diet, Drinks for Endurance Athletes
Before the workout, you should ideally have consumed 6 to 12 ounces of water. Proper hydration is very important before you begin to exercise. After the workout, wait for about 15 to 20 minutes before drinking water or a sport drink again. It is important for you to replenish the hydration lost due to sweat. The meal itself should only be consumed after at least two hours of the exercise. About 100 to 200 grams of carbohydrates is enough to replenish the energy stores for the training on the next day. The ideal nutrition combination requires you to have carbohydrates and proteins in the ratio of 4:1. The best foods for endurance athletes are those which are dense in energy. Besides this, hydration for endurance athletes is also important.
|Submitted on January 16, 2014|