Endurance athletes know that nutrition plays a critical role in performance, but with so much conflicting information out there, it can be challenging to know what to eat and when. Fortunately, the latest research offers valuable insights into optimal fuelling strategies for long-distance runners, cyclists, and triathletes.
Carbohydrates are the primary fuel source for endurance exercise, so it’s essential to prioritise complex carbs like whole grains, fruits, and vegetables to sustain energy levels during prolonged efforts. Additionally, timing is crucial, with pre-exercise meals providing a source of glycogen for immediate use and post-exercise meals replenishing depleted stores and supporting recovery.
Hydration is another key consideration, with fluid needs varying depending on factors like exercise intensity, duration, and environmental conditions. Electrolytes like sodium and potassium play a vital role in fluid balance and muscle function, so it’s essential to replenish these during and after exercise, especially in hot and humid conditions.
Beyond carbs and hydration, endurance athletes can benefit from strategic supplementation with nutrients like caffeine, beta-alanine, and nitrate to enhance performance and delay fatigue. However, individual responses may vary, so it’s essential to experiment with different strategies during training to find what works best for you.
Overall, proper nutrition is the foundation of success for endurance athletes. By fuelling your body with the right nutrients at the right times, you can optimise performance, enhance recovery, and achieve your goals on race day.