Endurance athletes know this well, hydration and nutrition are two essential points in their practice. But often, the sports world is full of false beliefs about nutrition and athletes don't know how to tell the difference. In this article, we will review the nutritional needs of endurance athletes and especially how to provide them with these essential nutrients for the proper functioning of their body. 

Sports nutrition: endurance sports? 

Recall that endurance sports, of which running, swimming, walking, cycling and triathlon are a part, differ from strength sports in the energy pathway that is used.

In endurance sports, it is the aerobic pathway that is used. The energy production is done by the destruction of carbohydrates and lipids, in the presence of oxygen, which allows an effort of medium intensity for several hours.  

Sports Nutrition: everything, but not just any old time

We all know this, when we increase our energy expenditure, our bodies burn more calories. But it is utopian to believe that because you work out a lot, as is the case in endurance sports, you can eat what you want, when you want. 

It is important to start by distinguishing between daily nutrition during training periods and nutrition before, during and after exercise during a race or competition. 

On a daily basis, the key word remains, again and again, "Balance". Eat everything, but avoid excess. 

Sports nutrition: daily diet

We often underestimate the impact of daily nutrition, yet it is paramount. This is what will allow the body to optimize glycogen reserves, a source of fuel during exercise. It is also what will limit the risk of injury, reduce fatigue, and most importantly, ensure that your body is ready for the ordeal of the race. 

Let's take a look at the different nutrients that endurance athletes need on a daily basis. 

Carbohydrates

As the main source of fuel, carbohydrates play an important role in the endurance athlete's diet. It is the easiest way to provide energy to the body before, during and after exercise. As mentioned above, consuming them regularly allows you to optimize your glycogen reserves and provide your body with the energy it needs to perform your sporting activity. 

But how much to bring? And above all, how to choose them? Remember, "just because you play an endurance sport regularly doesn't mean you can eat all the sugar you want. 

To begin, it is necessary to understand the concept ofGlycemic Index (IG). The GI of a food is the speed with which your blood sugar level will increase after eating it. To learn more, please read our article on this subject.

• Focus onlow GI foods that are more easily assimilated and usable during endurance exercise, such as fruits, vegetables, nuts, dairy products, legumes and whole grains. 
• Limit high GI foods that cause insulin spikes, promote fat storage, and are difficult to use during athletic efforts. 
• Beware of preconceived ideas! Sugar does indeed give a boost but often the effect wears off very quickly...
• Consuming high GI foods just before exercise is counterproductive. The insulin spike it causes causes the body to store carbohydrates rather than use them, resulting in decreased energy and muscle weakness. This is the case of honey, sugar, refined starches (white pasta, white rice, ...). Cutting down on sugar does not diminish your performance, quite the contrary!
• Keep these high-glycemic foods (carbohydrate bars and sweetened beverages) to tide you over in case of a sudden drop in energy or a small hypoglycemia during exercise. 

The best way for endurance athletes is to train the body to use fat as an energy source once glycogen stores are depleted. This will not only help you avoid hypoglycemia, but will also keep your energy level constant duringeffort. 

Protein

Whether they are animal or plants, proteins must be part of the endurance athlete's diet. It is they who participate in the development of muscle mass, recovery and muscle reconstruction, the endurance athlete often suffering from muscle micro-injuries. 

These proteins should be provided on a daily basis (between 12 and 16% of the intake) and ideally distributed throughout the day. On the other hand, there is no point in over-consuming it, you will not be better prepared muscularly. 

Learn how to incorporate them into your breakfast to start your day. For example, make yourself some eggs, bacon and a slice of toast with lean ham or chicken. 

Lipids

Lipids serve as energy reserves once muscle glycogen is depleted. They should therefore be part of the daily diet of the endurance athlete but, as they are rather difficult to digest, it is not recommended to consume them just before or during the effort, at the risk of seeing your energy drop. Choose them of quality, by privileging the essential fatty acids of type omega 3. 

Sports nutrition: food before, during and after exercise

The week before exercise, decrease your starch intake to 25-30% of your daily intake and increase your vegetable and protein intake. Also avoid sugar. 

5 days before the race, favor whole grain sources (whole wheat, whole grain rice, quinoa, bulgur, spelt, ...). Have some carbohydrates for recovery after your workout, such as homemade cookies, fruit or an endurance recovery drink. 

Two to three days before the effort, increase your consumption of refined starches, with fiber to be avoided so as not to cause digestive problems during the race. Avoid consuming animal-based dairy products. 

The day before the race, eat quality protein such as white meat, fish or eggs, refined starches, fruits as well as vegetables.

On the big day, start with a good breakfast. Ideally, it should consist of tea, an egg with chicken, turkey or bacon and a piece of fruit, fruit juice or compote. If your race takes place in the afternoon, don't hesitate to have a complete meal at breakfast. However, be sure to choose foods that are easy to digest and chew properly. 

During the race, the most important thing is to make sure you stay well hydrated. You need to compensate 80% of the losses in order not to decrease your performance. In endurance efforts, water is not enough. Choose a drink rich in mineral salts, such as an isotonic drink, which helps to rebalance the sodium lost during sweating. Opt for a drink that also provides potassium, magnesium, vitamin B (energy vitamin) and BCAAs such as leucine, which protects muscle tissue and stabilizes serotonin (well-being hormone). If the effort lasts more than 1h30, you can consume an energy drink but be careful with the sugar. Choose a fruit paste, a ripe banana or an energy bar. The gels are to be taken only when you need a boost and maximum once every 1H30. 

After exercise, your goal will be to replenish your glycogen stores. To do this, choose a quality recovery drink or make a smoothie with fruit, dried fruit and a protein source. 

Remember that the main thing is to prepare your body for the type of effort that endurance represents by favouring low GI foods, thehydration and a good recovery.