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    January 19, 2023

    NUTRITION, SUPPLEMENTS, TRAINING   |     Affiliate Supplements    |     01/19/2023

    At a glance

    Every endurance athlete knows of nutrition’s vitality in optimizing performance. However, most of us get overwhelmed when it comes to picking the food and supplement to take and what time to take them.  


     When it comes to endurance training, nutritional support gets tricky. Whether you oversupply or undersupply your body, you'll likely end up with the same result: compromised performance and negative consequences. Simply put, a proper diet is not negligible if you’re aiming for optimal performance. 

     With over 3.5 million participants in endurance events worldwide, scientists have been able to identify the key nutritional recommendations for endurance athletes. In this article, we will look at the link between nutrition and performance for endurance athletes.


    IMPORTANCE OF NUTRITION IN ENDURANCE TRAINING

    Nutrition is a big part of an endurance athlete’s life. The timing and types of food and supplements we put in our bodies help fuel our muscles and keep us exercising for hours without feeling drained. However, knowing how to apply nutrition's powers to your benefit is the hard part-- sometimes seeming more complicated than the workouts themselves. Here are the basic components of food that are important for endurance training.


    CARBOHYDRATES

    Carbohydrates are to endurance athletes what gasoline is to race cars. Carbohydrates are the rock stars of endurance training. They are the primary nutrient that fuel high-intensity workouts. Carbs provide us with glucose, which can be stored as glycogen and later converted to energy. Just like a racing vehicle stores gasoline in a tank, the human body stores carbs as glycogen in our muscles and liver. These glycogen stores are essential for blood sugar stabilization and optimal muscular function. They support physical activity and bodily functions. The quality of carbohydrates, however, matters more than we think. Carbohydrates enable endurance athletes to keep on going without crashing, in which your blood sugar drops to the point where you can't continue. Research found, however, that many endurance athletes don't consume enough carbohydrates necessary to support their arduous training.


    PROTEINS

    Any athlete, whether they do resistance or endurance training, should consume enough protein at the proper time if they want to see improvements in performance. Proteins help repair and build muscles. Although protein isn't often considered a fuel source for endurance exercise, it can serve as one in times of a calorie deficit. Research has found that proteins are required in higher amounts for endurance athletes than the generally recommended amount. Consider protein as giving your muscles the power they need to continue. They also aid in muscle recovery following a demanding workout or competitive event. There are two different types of protein, animal-based and plant-based. Animal-based protein is the higher quality protein for building muscle mass.


    fats

    Many of us run at the mention of fats. Endurance athletes tend to prefer a carbohydrate-based diet due to the previously discussed advantages. Fats are the primary fuel source for low or moderate-intensity sports. It is a key metabolic fuel for muscles. The fat intake recommendations for athletes are equivalent to or somewhat higher than those for non-athletes. There are many different forms of fat; some are beneficial, and some aren’t. Monounsaturated fats are the healthiest. 


    Electrolytes

    You'll most likely need to consume more electrolytes (sodium, potassium, and magnesium) during prolonged endurance training than you normally would. Electrolytes support mental and physical performance. During the session, consuming an electrolyte-rich sports drink can be a quick and simple solution to replenish the ones lost.


    When Should You Eat 

    The type of food consumed and when it is eaten is of the highest importance when it comes to nutrition for endurance athletes. In addition, understanding how much to eat is as essential as knowing what and when to eat. Knowing how much to eat guarantees, you get the proper amount of nutrients without ingesting too many calories and putting on weight. Having nutrients accessible when needed is essential for preparing your body for top performance. The timing of meals may be broken down into pre-, during, and post-training recommendations.


    PRE-ENDURANCE TRAINING

    Eating three to four hours before participating in endurance events helps the body begin a workout with a full-functioning fuel tank. The most effective food sources before exercising are complex carbohydrates, which generally take the body longer to digest fully. 

     If you have an endurance event that will last less than 90 minutes, it has been suggested to "top-off" glycogen reserves to replace muscle and liver glycogen lost the day before. This is commonly done with a carb-rich diet of at least 6 g/kg and as much as 7–12 g/kg in the 24 hours prior to the event. 

     However, for events lasting more than 90 minutes, glycogen super-compensation, or "carbo-loading," is recommended. A single dosage of 1-4 g/kg carbohydrate is advised for a last top-off of liver glycogen reserves in the final 1-4 hours before the event. 

    Doses of 1-3mg per kilogram of body weight of caffeine have also been shown to boost performance. Caffeine usually reaches the summit of blood concentration at one hour and remains steady for about 3-4 hours. Therefore, the athlete should probably consume caffeine for around an hour before beginning a training session.


    During Endurance Training 

    After engaging in high-intensity workouts like CrossFit, the body's limited supply of glycogen quickly runs out, usually within 90 minutes to 2 hours. Fatigue sets in if not replenished. The athlete needs to slow down to avoid getting worn out. For this reason, it's crucial to eat carbs during prolonged training sessions. The best carbs for this are simple carbs that get digested quickly. 

    For endurance events lasting 1 to 2.5 h, it is recommended to consume 30–60 g of carbohydrates per hour. If the event is more than 2.5 hours, consume 60–70 g/h. The ISSN recommends 0.25 g/kg protein per hour during endurance exercise (if very intense or eccentric activity) when taken with carbohydrates, as it helps minimize possible muscle damage. Dehydration is also destructive to performance. If more than 2% of your body weight drops, dehydration will negatively impact your training. 


    POST-TRAINING SESSION

    After endurance training sessions, your body needs to refill the energy used. Carbs can help with this, but proteins are the nutrients we usually focus on. Protein provides your muscles with the nutrients required to recover sufficiently. Studies have shown that high carbohydrate (8–10 g/kg/day, or 1.0–1.2 g/kg/h in the first 3–5 h) refeeding can restore pre-exercise glycogen values within 24 h. However, athletes who can only consume 0.8 g/kg/h of carbohydrates can benefit from adding 0.2–0.4 g/kg/h of protein to their diets to increase glycogen replenishment. 

     Amino acids, omega-3 fatty acids, electrolytes, and antioxidants are also significant to your body post-workout. There are lots of supplements that can help boost post-workout recovery and help your next workout session.


    Where To Get the Nutrients From 

    You can get your nutrients from food and supplements. Some foods have higher nutritional values than others, making them better options for refueling and sustaining the body.


    CARBOHYDRATES

    Pre-training food involves consuming complex carbs. Healthy meals that fit into this category include: 

     · Beans

     · Brown rice 

     · Quinoa 

     · Sweet potatoes 

     · Whole wheat bread 

     To continue endurance training for long periods, athletes fuel their bodies during the training session with easily digestible carbs. Good options include: 

     · Energy bar 

     · Fresh fruit (apple or banana) 

     · Honey 

     · Sports drinks 

    Supplements like our RX3 [Restore, Recover, Revive] contain carbohydrates needed during prolonged training to spare glycogen stores while keeping blood glucose from falling. They also aid in replenishing glycogen levels before the next training day. RX3 contains dextrose and maltodextrin, two forms of carbohydrate.

    Pre-training food involves consuming complex carbs. Healthy meals that fit into this category include: 

     · Beans

     · Brown rice 

     · Quinoa 

     · Sweet potatoes 

     · Whole wheat bread 

    To continue endurance training for long periods, athletes fuel their bodies during the training session with easily digestible carbs. Good options include: 

     · Energy bar 

     · Fresh fruit (apple or banana) 

     · Honey 

     · Sports drinks 

    Supplements like RX3 [Restore, Recover, Revive] contain carbohydrates needed during prolonged training to spare glycogen stores while keeping blood glucose from falling. They also aid in replenishing glycogen levels before the next training day. RX3 contains dextrose and maltodextrin, two forms of carbohydrate.


    proteins

    Protein ingestion recommendations for athletes range from 1.2–2.0 g/kg/day. Healthy protein-rich foods include: 

     · Eggs 

     · Cottage cheese 

     · Hummus 

     · Lean meat 

     · Nuts and seeds 

    Proteins are essential pre, during, and post-workout. That's why several supplements like PRE, Perform, and RX3 are meant to provide you with amino acids, the molecules of proteins, no matter what point you are at during your workout. Per serving, PRE contains 6g of plant-based BCAAs and 2g of L-glutamine. Citrulline malate, betaine, and taurine are also found in this pre-workout. Perform contains 4g of BCAAs and 1g of L-Glutamine per serving. Finally, RX3 consists of an incredible 3g of L-glutamine per serving.


    fats

    Given that many endurance athletes ingest more fat than their bodies require, this category of macronutrients might be challenging. For it to work properly, the body does require some fat, though. Among the healthier fats include: 

     · Avocado 

     · Nuts 

     · Olive oil


    others

    Electrolytes are essential for maintaining water balance throughout the body, especially during activity, when electrolytes and water are lost through perspiration. You can get electrolytes from several products, including: 

     · Food 

     · Sports drink 

     · Pickle juice 

    Yes, you read the last item correctly. Pickle juice provides lots of electrolytes in the form of sodium, potassium, and magnesium. That is why it may be used as a natural electrolyte. In addition, it can aid in post-workout rehydration.

    Caffeine can improve both physical performances as well as cognitive function. Caffeine is present in several sources, including:

    · Coffee   

    · Energy drinks

    · Black tea 

    Our pre-workout supplement contains 100mg of naturally derived caffeine. 

    **These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Always consult a physician before starting a new diet regimen or new supplement product.


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