Endurance sports require strategic nutrition to maintain energy and support recovery. At AthLife Performance in Manila, we emphasize science-backed fueling for long workouts and marathons. Here’s a guide on how to prepare your body for sustained activity.
Carbohydrates: Fueling Energy Reserves
Carbohydrates are crucial for endurance athletes, as they replenish glycogen stores that fuel extended workouts. The Journal of Sports Sciences recommends 7-10 grams of carbs per kilogram of body weight daily for those engaged in endurance sports. Foods like pasta, quinoa, and fruits provide easily digestible, long-lasting energy.
Electrolytes: Preventing Dehydration
Extended physical activity leads to electrolyte loss, increasing the risk of cramps and fatigue. Studies in Nutrients recommend electrolyte-rich drinks with sodium and potassium during long events. Coconut water and sports drinks are excellent options for replenishing electrolytes and maintaining hydration.
Recovery: Protein and Carbohydrate Ratios
Post-workout recovery for endurance athletes should focus on a 3:1 carbohydrate-to-protein ratio to restore glycogen and repair muscle. A smoothie with bananas, Greek yogurt, and a handful of oats can be a great post-event option.
At AthLife Performance, we provide nutrition plans that help members fuel long workouts safely and effectively.
