FUELING ENDURANCE ATHLETES

WHY PROPER FUELING IS KEY TO SUCCESS

• Gives you energy throughout the day
• Helps maintain proper weight
• Enhances concentration and mood
• Boosts the immune system
• Improves sport performance

Nutrient Dense Foods

• High-quality carbohydrates: blueberries, kale, seaweed, quinoa..
• Healthy fats: avocado, almonds, olives, fatty fish, flaxseed..
• Lean proteins: salmon, chicken breast pr, beef gf- 1.7g/kg/d
• Hydration, herbs, dairy, nuts, seeds, beans, legumes
• Micronutrients: vitamins, minerals, electrolytes, calcium, & iron

Three Basic Keys

• Variety- lots of different nutrients to be had
• Moderation- all foods can fit into a well balanced diet
• Whole-fresh-complete foods- none processed as much as possible

Complete NuTRItion

• Pre-workout
• During workout
• Post-workout
• Daily needs

Pre Workout

• Eating balanced throughout the day is adequate
• 14 oz 2 hours prior 0.10oz/weight
• Train your body to be efficient and work off fat stores vs glycogen

During workout

• 200-300 cho/per hour for workouts over an hour
• 3-8 oz every 15 minutes
• Sodium- just enough to promote hydration strategies

POST Workout

• Replenish glycogen stores(readily mobilized storage from Glc)
• Consume adequate protein to repair muscle tissues
• Consume good fats.. Omega-3's
• Fluids- 24 oz for every pound lost
• Sodium- minimum of 500mg for every pound lost. All within 30-40 min post workout

Fluid Requirements for Performance

• Most critical function for athletes in regulating body temp
• Thirst is NOT an adequate guide for hydration
• Most athletes only replace 50% of fluids losses during exercise
• Regulate fluid intake by drinking according to schedule rather than perceived thirst
• Urine should be light in color and every 2-4 hours

DAILY NEEDS

• Water intake 2-3 Liters daily
• 3 balanced meals with 2 nutrient dense snacks
• Dinner should not have sugar in the meal at all
• Avoid high fructose corn syrup and refined sugar
• Keep body in homeostasis state

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