In endurance sports, proper nutrition is key to unlocking peak performance and ensuring faster recovery. What you consume before, during, and after training or competition directly impacts your energy levels, stamina, and recovery ability. Research shows that strategic carbohydrate intake enhances glycogen stores, the primary fuel for endurance activities, while balanced protein and hydration support muscle repair and prevent fatigue. 

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By optimizing your nutrition to meet the demands of endurance activities, you can fuel your body for sustained performance and long-term resilience

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6 Nutrition Strategies to Maximize Your Performance Before, During, and After Endurance Events

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1. Pre-Event Nutrition: Maximizing Glycogen Stores

• Importance: Glycogen, the form of glucose stored primarily in the liver and muscles, is critical for endurance activities as it provides a rapid and efficient energy source, allowing athletes to sustain prolonged physical effort. Without adequate glycogen, performance declines sharply. 

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• Timing: Aim to eat your pre-event meal 3-4 hours before the event. This allows for adequate digestion, ensuring the gut is nearly empty to prevent distress during the event, and it ensures that glycogen stores are fully replenished.

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• Composition: A combination of complex carbohydrates, moderate protein, and low fat is ideal. Research suggests that a diet rich in carbohydrates (approximately 60-70% of total caloric intake) enhances glycogen stores, the primary fuel for endurance activities.
  • Examples: Oatmeal with fruit and honey, whole wheat pasta with lean chicken, or a quinoa salad with roasted vegetables.

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2. During the Event: Keeping Energy Levels Steady

• Carbohydrate Intake: For events lasting longer than 90 minutes, consuming 30-60 grams of carbohydrates per hour is recommended to maintain blood glucose levels and delay fatigue​. This can be spread out over 2-3 feedings every hour. For example - 3 feedings of 10-20 grams every 20 minutes or 15-30 grams every 30 minutes.‍
  • Building Tolerance - You need to build your body’s tolerance for consuming food while performing. A simple way of practicing this is by starting with a small amount (10-20 grams) of carbohydrates in the form of a gel or easy to digest puree like baby food (here is a great resource). Consume this 20-30 minutes into a 45-60 minute training session. If you complete the session without a need to go to the bathroom, aim to increase the dose by another 10-20 grams during your next 60 minute session. Spread out the 2 doses by 30 minutes and again assess how your body handles it. 

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• Best Option Examples:
  • Sports drinks containing electrolytes and carbohydrates, which provide quick, easy-to-digest energy. Here’s a great option - Body Armor
  • Energy gels or bars that contain fast-digesting carbohydrates like maltodextrin or glucose. Here’s a great option - Gu Energy 
  • Natural options such as bananas, raisins, or dates.

• Hydration: Consistent hydration is essential, but balance is key. Overconsumption of water without replenishing electrolytes can lead to hyponatremia (low sodium levels). Hyponatremia is dangerous for endurance performance because it disrupts sodium balance, leading to fluid overload in cells, impaired muscle function, reduced endurance, and in severe cases, life-threatening brain swelling. Aim for a sports drink that provides electrolytes to maintain fluid balance​​. I also recommend using electrolyte powders or tablets with your water. Here are 2 great electrolyte powders to use: LMNT Bare Performance

3. Post-Event Nutrition: Recovery and Replenishment

• The Recovery Window: Research suggests that consuming carbohydrates and protein within 30-60 minutes post-exercise helps repair muscle tissue, allowing for quicker and more effective increases in strength and capacity.some text
  • Protein Recommendations: Aim for 20-30 grams of high-quality protein to kickstart muscle repair. Whey protein has been shown to be particularly effective due to its rapid digestion and high amino acid content​.
  • Carbohydrate Recommendations: Pair protein with 1-1.5 grams of carbohydrates per kilogram of body weight. This combination speeds up glycogen replenishment.some text
    • Examples: Chocolate milk (a favorite of many athletes, here’s my personal favorite), a smoothie with protein powder (my preferred whey protein source), banana, and almond butter, or a turkey sandwich on whole-grain bread with a side of fruit.

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4. Daily Nutrition: Building Long-Term Resilience

• Carbohydrate Loading for Big Events: If you’re preparing for a major endurance event like a marathon, research supports a strategy called carbohydrate loading. This involves increasing carbohydrate intake to about 5-10 grams per kilogram of body weight in the 2-3 days leading up to the event​​. For example, if you are a 180 pound (82 kilograms) male, you would want to be taking in between 400-800 grams of carbohydrate.
• Anti-Inflammatory Foods: Incorporating foods like fatty fish (rich in omega-3s, for example - Salmon, Sardines, Albacore Tuna, Halibut, Seabass, Mahi Mahi), berries (Blueberries, Raspberries, Strawberries, Blackberries, Goji Berries) and leafy greens (Spinach, Kale, Swiss Chard, Bok Choy, Arugula, Cabbage, Romaine Lettuce, Endive) into your regular diet helps combat inflammation caused by long, grueling training sessions. These foods can enhance recovery and reduce muscle soreness​.some text
  • Examples: Salmon with a side of spinach and quinoa, or a smoothie with blueberries, spinach, and chia seeds.

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5. Micronutrients for Endurance Performance

• Iron: Essential for getting more oxygen to your working muscles so you can work faster for longer, making it critical for endurance athletes. Low iron can result in fatigue and reduced performance. Consider iron-rich foods like lean meats, legumes (Lentils, chickpeas, all types of beans, green peas, snow peas, sugar snap peas, edamame), and spinach​.
• Magnesium and Potassium: Key electrolytes involved in more effective and sustained muscle contractions and preventing cramps. Sources include bananas, nuts (Magnesium rich nuts - almonds, cashews, brazil nuts) (Potassium rich nuts - almonds, pistachios, hazelnuts), seeds (Magnesium & Potassium rich seeds - pumpkin seeds, sunflower seeds, flaxseeds, chia seeds, sesame seeds), and leafy greens (Spinach, Kale, Swiss Chard, Bok Choy, Arugula, Cabbage, Romaine Lettuce, Endive)

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6. Caffeine as a Performance Enhancer

• Research supports the use of caffeine to enhance endurance performance by improving alertness, reducing perceived effort, and mobilizing fat stores for energy​. The recommended dose is about 3-6 mg/kg of body weight taken 30-60 minutes before an event.some text
  • Example: A small cup of black coffee or a caffeine-based gel (these are my favorite to use) can serve as a pre-race boost.

Sample Pre- and Post-Event Meals:

• Pre-Event Meal (3-4 hours before):
  • Whole wheat bagel with almond butter, banana, and honey
  • Greek yogurt with oats, blueberries, and chia seeds
• Post-Event Meal (within 60 minutes):
  • Grilled chicken breast with sweet potatoes and a mixed green salad
  • Smoothie with protein powder, spinach, berries, and a handful of nuts

Conclusion:

For endurance athletes, nutrition is a game-changer. Whether it’s maximizing glycogen stores before a race, keeping energy levels up during long events, or optimizing recovery post-exercise, tailoring your nutrition strategy can significantly impact performance. Integrating these research-backed approaches into your routine ensures you’re not just training harder but also training smarter.

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