Introduction
Endurance entails the fundamental elements of physical fitness. Therefore, it is important for a majority of the athletes to have a certain level of cardio-respiratory as well as muscular endurance to enable them perform better in various sports. Nutritional assessment of the diets taken by endurance athletes reveals greater carbohydrate and energy intakes, in comparison with the rest of the population. Nutritionists recommend that endurance athletes should consume diets high in carbohydrates and energy (Christensen, 2007, p. 251). The reason behind this is that during training, glycogen reserves in the body of endurance athletes gets depleted, resulting in fatigue. Accordingly, a high energy and carbohydrate diet is vital in helping to replenish these glycogen reserves.
Why nutrition is essential for endurance athletes
There is a direct connection between an endurance athlete’s capabilities to uphold vigorous and lengthy exercise, and the amount of glycogen initially reserved in their muscles. Based on the continuous and long-duration nature of endurance athlete’s sports, they end up utilizing large amounts of calories during train, as well as while competing. As a result, their energy reserves are drained tremendously, and these need a replenishment following a training session (Christensen, 2007, p. 252).
Therefore, diet is significant for an endurance athlete’s overall health and success. When an endurance athlete fails to sustain sufficient dietary intake for the required nutrients, this leads to dehydration, chronic fatigue, muscle wasting and injuries. Even as high calorie intakes are a requirement for endurance athletes, nonetheless, athletes are caution to observe timing and dietary consumption. For an endurance athlete, striking a balance between on the one hand, their energy expenditure and on the other hand, their energy consumption is a fundamental concern.
What endurance athletes needs to eat for optimal performance
There is a variation in terms of the amount of calories an endurance athlete expends during participation in a particular sport. An individual’s energy requirement may be estimated depending on the duration and intensity of an activity, the nature of the sport as well as an athlete’s body weight. As a general guideline, endurance athletes are advised to consume between 200 and 300 calories upon the completion of a training session (Williams, 2004, p. 34). However, the athlete should ensure they consume a substantial 1 to 2 hours after a training session or competition. Such a meal is necessary to provide the necessary additional calories, fluids and nutrients (both macro and micro). The current range of daily dietary carbohydrates that endurance athletes are advised to consume is between 5 and 10 grams, for every single body weight of the athlete, in kilograms. Research studies carried out on endurance athletes during training sessions reveals that the consumption of carbohydrates a few hours prior to the start of a training session is crucial, if at all an athlete wishes to attain optimal performance. This is especially important for activities whose duration is more than 2 hours (Christensen, 2007, p. 252).The consumption of a meal rich in carbohydrates by an endurance athlete is debatable, but it shall be determined by the amount of consumed carbohydrates, in addition to the tolerance levels of an individual athlete.
How much of the important dietary requirements that an endurance athlete should consume
Another important nutrient for endurance athletes is protein, for purposes of maintaining nitrogen balance. Since endurance athletes have been shown to expend a lot of energy during training, proteins are often mobilized to supply energy, once carbohydrates have been depleted. The amount of proteins that endurance athletes should consume shall be determined by several factors, such as the number of hours that an athlete trains intensely, whether the desire is to gain or lose weight and if at all the athlete has over-trained. The amount of carbohydrates an athlete consumes is another factor. However, endurance athletes are advised to consume between 1.1 and 1.4 proteins (in grams) for every kilograms in body weight of an athlete (Christensen, 2007, p. 253). Fats are also important in the diet of an endurance athlete, to facilitate in the absorption of the fat-soluble vitamins, in addition to the provision of essential fatty acids. However, carbohydrates and proteins take precedence. Fluids are also a critical inclusion in the diet of an endurance athlete. For those sports activities lasting over 1hour, it is recommended that endurance athletes consume a sports beverage since it is a source of fluids, in addition to sodium, potassium, as well as carbohydrates. Fluids are especially essential to help an athlete recover those lost during the training session.
Reference List
Christensen, D. L. (2007). Diet intake and endurance performance in Kenyan runners. Equine and comparative exercise physiology, 1:249-253.
Williams, M, H. (2004). Nutrition for health, fitness, and sport. New York: McGraw-Hill