{"id":2690,"date":"2017-03-08T15:09:07","date_gmt":"2017-03-08T14:09:07","guid":{"rendered":"https:\/\/pjuractive.com\/mag\/?p=2690"},"modified":"2019-06-03T12:28:07","modified_gmt":"2019-06-03T10:28:07","slug":"eat-yourself-fit-fitness-nutrition-for-endurance-athletes","status":"publish","type":"post","link":"https:\/\/pjuractive.com\/en\/blog\/eat-yourself-fit-fitness-nutrition-for-endurance-athletes\/","title":{"rendered":"Eat Yourself Fit \u2013 Fitness Nutrition for Endurance Athletes"},"content":{"rendered":"

Getting the right nutrition for your fitness regime is crucial to the success of your training program \u2013 if you don\u2019t eat properly, you are denying your body the nutrients it needs. Your training program can also be held back by the wrong fitness nutrition. Eating the right food, on the other hand, can improve your performance. \u201cEat yourself fit\u201d is not just an empty phrase; quite the opposite! Sport and nutrition are inextricably linked. This article looks at what, when and how much you should eat if you are an endurance athlete. Your goals, and the kinds of exercise you do, are also crucial here.<\/p>\n

Eat yourself fit for your endurance training<\/strong><\/h2>\n

Endurance training involves exercising for a certain period of time. Depending on the objective of the exercise, this could be anywhere from an hour to several hours. Whether you are running, cycling or swimming \u2013 subjecting the body to several hours of exercise requires a certain amount of preparation in terms of nutrition. In order to cover long distances in endurance training, the body needs energy. With the right fitness nutrition, endurance athletes can even see improved performance.<\/p>\n

Fitness nutrition \u2013 Before your workout<\/strong><\/h2>\n

Carbohydrates are essential for the body to get the energy it needs. You should eat sufficient quantities of pasta, rice, potatoes, and vegetables around four to five hours before a training session. The carbohydrates should also be accompanied by a portion of meat or fish, to provide protein for the body, too. Since a meal like this can sit heavily on the stomach, it is important to leave enough time between eating and exercising. As well as making sure you get enough carbohydrates, protein is generally important, too. Other sources of protein besides meat and fish include nuts, soy products, and dairy.<\/p>\n

Any endurance athletes who have ever exercised without eating enough will know what it feels like to find your body doesn\u2019t have the energy it needs. It can therefore be worth having another light snack around half an hour before exercising. The food you choose for this is particularly important. It must not be anything difficult to digest and so should be low in protein and fat. Fruit is actually best in this case. Bananas are the most popular among endurance athletes, since they contain both short- and long-chain carbohydrates, delivering a quick boost of energy that lasts throughout the training session. Other fruits with a high water-content \u2013 such as pears, nectarines or peaches \u2013 are also an option if you want to give your body the energy it needs just before starting endurance training.<\/p>\n

Every athlete is different, however, and different foods work well for different athletes. All that matters is that it gives you the energy you need quickly, without any discomfort in your stomach.<\/p>\n

Fitness nutrition \u2013 After your workout<\/strong><\/h2>\n

Endurance training leaves your energy stores empty. That is why it is important to replenish them again after exercising. You should always eat a proper meal within 30 to 45 minutes of exercising. Ideally, this should include protein, complex, \u201cgood\u201d carbohydrates, and healthy fats. The right fitness nutrition<\/a> is also essential for regeneration because, if the body does not get the carbohydrates it needs to fill up its energy stores, it turns instead to the body\u2019s own muscle \u2013 which really isn\u2019t in an endurance athlete\u2019s interests.<\/p>\n

So don\u2019t forget to eat after endurance training!<\/p>\n

Endurance athletes should eat foods in the following ratios:<\/p>\n