How To Eat To Improve Your Endurance
Do you find yourself struggling to find energy to complete longer hikes, bikes or climbs? We do too! We’ve compiled some general guidelines for optimizing nutrition for endurance.
Eating a balanced diet that meets your needs can give you a leg up. Think of your nutrition as another part of training. Learning what works for you and what foods to eat and when to make you feel your best, takes planning and practice. And like training, getting your nutrition dialed will help you crush it.
Keep in mind that there are many things that make you unique: your goals, level of fitness, body size and composition, and diet. We recommend speaking with a licensed professional for the nuance you need to set yourself up for success.
Before Your Activity
Good food choices:
- Sweet potatoes
- Granola bars
- Bagels – we really love bagels at Cronometer!
- Foods rich in nitrates such as beets, beet powder, spinach & kale.
- Foods rich in l-citrulline such as watermelon
- Dark chocolate or coffee
During Your Activity
Foods to eat during activity:
- Rice cakes (we love the ones in the Feed Zone Portables cookbook by Skratch Labs)
- Potatoes (pre-boil and bring on your ride)
- Low-sugar cereal like Shreddies (you’ll get the iron from fortified cereals, important for endurance athletes!)
After Your Activity
Eat a diet that gives you all the essential vitamins and minerals you need:
- Whole grains
- Protein: legumes, eggs, tofu, fish and chicken.
While tracking all the micronutrients is what sets Cronometer apart, there are a few highlighted here for athletes: iron, calcium and vitamin D.
Helps supply your muscles with the oxygen they need to make energy. Regularly getting a lot of exercise can increase your need for iron, so consider boosting your daily intake above the recommended dietary allowance; 18 mg/day for most adult women and 8 mg/day for adult men and post-menopausal women. This is more important if you are doing long endurance activities, vegetarian or, a woman who menstruates.
Calcium & Vitamin D
Good sources of calcium include:
Drink (Less) Beer
For more of the details behind these recommendations and more information for competitive athletes check out the source: