{"id":54668,"date":"2024-07-16T13:33:30","date_gmt":"2024-07-16T20:33:30","guid":{"rendered":"https:\/\/cronometer.com\/blog\/?p=45542"},"modified":"2025-02-07T13:41:12","modified_gmt":"2025-02-07T21:41:12","slug":"nutrition-for-endurance","status":"publish","type":"post","link":"https:\/\/cronometer.com\/blog\/nutrition-for-endurance\/","title":{"rendered":"How Nutrition Can Improve Endurance"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"54668\" class=\"elementor elementor-54668\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-cc6c4ea elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cc6c4ea\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a0ced0b\" data-id=\"a0ced0b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3bfb36a elementor-widget elementor-widget-text-editor\" data-id=\"3bfb36a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"6mqe4-0-0\"><div data-offset-key=\"6mqe4-0-0\"><p><span data-offset-key=\"6mqe4-2-0\">Do you find yourself struggling to find energy to complete longer hikes, bikes or climbs? We do too! We&#8217;ve compiled some general guidelines for optimizing nutrition for endurance.<\/span><\/p><p><span data-offset-key=\"6mqe4-2-0\">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.\u00a0<\/span><\/p><p>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.<\/p><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2b2f3e9 elementor-widget elementor-widget-spacer\" data-id=\"2b2f3e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2274575 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2274575\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-d7e962e\" data-id=\"d7e962e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-65ef542 elementor-widget elementor-widget-image\" data-id=\"65ef542\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"654\" height=\"477\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Bagel.png\" class=\"attachment-full size-full wp-image-45547\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Bagel.png 654w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Bagel-300x219.png 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2a94eeb elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a94eeb\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-80f5a67\" data-id=\"80f5a67\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c91348a elementor-widget elementor-widget-spacer\" data-id=\"c91348a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bf4edc0 elementor-blockquote--skin-boxed elementor-widget elementor-widget-blockquote\" data-id=\"bf4edc0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"blockquote.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<blockquote class=\"elementor-blockquote\">\n\t\t\t<p class=\"elementor-blockquote__content\">\n\t\t\t\t\"Foods with nitric oxide precursor compounds may improve athletic performance if consumed prior to exercise. Caffeine can also improve muscle strength short-term and improve mental focus, which can optimize athletic performance.\"\t\t\t<\/p>\n\t\t\t\t\t\t\t<div class=\"e-q-footer\">\n\t\t\t\t\t\t\t\t\t\t\t<cite class=\"elementor-blockquote__author\">DJ Mazzoni, Registered Dieitian and Medical Reviewer at <a href=\"https:\/\/illuminatelabs.org\/\">Illuminate Labs<\/a><\/cite>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/blockquote>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-affb9a3 elementor-widget elementor-widget-spacer\" data-id=\"affb9a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-79b0a95 elementor-widget elementor-widget-heading\" data-id=\"79b0a95\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Before Your Activity<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-240547a elementor-widget elementor-widget-text-editor\" data-id=\"240547a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"feuoo-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"feuoo-0-0\"><span data-offset-key=\"feuoo-0-0\">Make sure you have the energy you need to get you through the physical and mental work of a challenging day. <\/span><span class=\"veryhardreadability\"><span data-offset-key=\"feuoo-1-0\">Whether you\u2019re hiking to an alpine lake or setting out on a long distance ride\u00a0 \u2013 you\u2019re burning extra calories<\/span><\/span><span data-offset-key=\"feuoo-2-0\">. <\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"bekee-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"bekee-0-0\"><span data-offset-key=\"bekee-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"aoj1t-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"aoj1t-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"aoj1t-0-0\">Having energy available when you&#8217;re exercising will improve your coordination, endurance, concentration, and your recovery afterwards<\/span><\/span><span data-offset-key=\"aoj1t-1-0\">. <\/span><span class=\"hardreadability\"><span data-offset-key=\"aoj1t-2-0\">It also prevents irritability and helps you make good decisions when in the outdoors<\/span><\/span><span data-offset-key=\"aoj1t-3-0\">. <\/span><\/div><div data-offset-key=\"aoj1t-0-0\">\u00a0<\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"8vlf5-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8vlf5-0-0\"><span data-offset-key=\"8vlf5-0-0\"> If you\u2019re not sure how many calories you are eating, try tracking the foods you eat for a few days. You\u2019ll also need to track your activity to know how much energy you need for the activity. To optimize your nutrition for endurance,<a href=\"https:\/\/cronometer.com\/?utm_source=blog&amp;utm_medium=text%20link&amp;utm_campaign=nutrition_for_cyclists&amp;utm_content=blog_post&amp;tid=BlogCyclist01\">\u00a0log your food and exercise with Cronometer<\/a>.\u00a0<br \/><\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"18i2t-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"18i2t-0-0\"><span data-offset-key=\"18i2t-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"rt67-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"rt67-0-0\"><span data-offset-key=\"rt67-0-0\"><strong>Pre-exercise foods should be high in carbs, moderate to low in protein, and low in fat and fibre.<\/strong> <\/span><\/div><div data-offset-key=\"rt67-0-0\"><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"c56ef-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"c56ef-0-0\"><span data-offset-key=\"c56ef-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"5kni6-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5kni6-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"5kni6-0-0\">If you\u2019re going out for a longer run, hike or bike (1+ hours), <\/span><\/span><span class=\"veryhardreadability\"><span data-offset-key=\"5kni6-2-0\">have a larger snack or a meal no later than 2 hours before your workout, with a small snack (like a gel) 30 minutes before you begin<\/span><\/span><span data-offset-key=\"5kni6-3-0\">. <\/span><\/div><\/div><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"1ojt7-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1ojt7-0-0\"><span data-offset-key=\"1ojt7-0-0\">\u00a0<\/span><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b29c9dd elementor-widget elementor-widget-text-editor\" data-id=\"b29c9dd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"b40jb-0-0\"><h5 data-offset-key=\"b40jb-0-0\"><span data-offset-key=\"b40jb-0-0\"><span style=\"font-weight: bolder;\">Good food choices:<\/span><\/span><\/h5><\/div><div data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"41s5a-0-0\"><ul style=\"font-size: 18px;\"><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><span data-offset-key=\"41s5a-0-0\">Sweet potatoes<\/span><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><span data-offset-key=\"eu5d-0-0\">Bananas<\/span><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><span data-offset-key=\"8h601-0-0\">Gels\/chews<\/span><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><span data-offset-key=\"9ql85-0-0\">Granola bars<\/span><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><div data-offset-key=\"7bv78-0-0\"><span data-offset-key=\"9ql85-0-0\">Bagels &#8211; we\u00a0<\/span>really<span data-offset-key=\"7bv78-0-0\">\u00a0love bagels at Cronometer!<\/span><\/div><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><div data-offset-key=\"7bv78-0-0\"><span data-offset-key=\"7bv78-0-0\">Rice<\/span><\/div><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><div data-offset-key=\"7bv78-0-0\"><span data-offset-key=\"7bv78-0-0\">Foods rich in nitrates such as beets, beet powder, spinach &amp; kale.<\/span><\/div><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><div data-offset-key=\"7bv78-0-0\"><span data-offset-key=\"7bv78-0-0\">Foods rich in\u00a0<\/span><span style=\"background-color: transparent;\">l-citrulline such as watermelon<\/span><\/div><\/li><li style=\"font-size: 18px;\" data-offset-key=\"41s5a-0-0\"><div data-offset-key=\"7bv78-0-0\"><span style=\"background-color: transparent;\">Dark chocolate or coffee<\/span><\/div><\/li><\/ul><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ae62c09 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ae62c09\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e854956\" data-id=\"e854956\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b88d44d elementor-widget elementor-widget-spacer\" data-id=\"b88d44d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-186ca8e elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"186ca8e\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-098726c\" data-id=\"098726c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-b89a779 elementor-widget elementor-widget-image\" data-id=\"b89a779\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"654\" height=\"477\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Climbing.png\" class=\"attachment-full size-full wp-image-45546\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Climbing.png 654w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Climbing-300x219.png 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Optimize your nutrition for endurance when climbing<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-bbe0ac2 elementor-widget elementor-widget-spacer\" data-id=\"bbe0ac2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b083f0a elementor-widget elementor-widget-heading\" data-id=\"b083f0a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">During Your Activity<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cbc3789 elementor-widget elementor-widget-text-editor\" data-id=\"cbc3789\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"4sd6c-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4sd6c-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"4sd6c-1-0\">Having carbs in your system will help prevent fatigue and improve concentration<\/span><\/span><span data-offset-key=\"4sd6c-2-0\">. <\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"d55pe-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"d55pe-0-0\"><span data-offset-key=\"d55pe-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"8coa6-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8coa6-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"8coa6-0-0\"><strong>For light to moderate exercise (up to an hour per day):<\/strong> aim for 3-7 g of carbs per kilogram of body weight every day, to make sure you have enough energy for your activity and recovery<\/span><\/span><span data-offset-key=\"8coa6-1-0\">. <\/span><\/div><div data-offset-key=\"8coa6-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"8coa6-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"8coa6-2-0\"><strong>For harder, longer exercise over an hour:<\/strong> your carbohydrate needs will be more in the range of 6-10 g\/kg body weight\/day for a typical day<\/span><\/span><span data-offset-key=\"8coa6-3-0\">. <\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"4rk8c-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4rk8c-0-0\"><span data-offset-key=\"4rk8c-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"2ei7c-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2ei7c-0-0\"><span data-offset-key=\"2ei7c-0-0\"> Longer exertion and higher intensities are where you can <\/span><span class=\"complexword\"><span data-offset-key=\"2ei7c-1-0\">benefit from<\/span><\/span><span data-offset-key=\"2ei7c-2-0\"> eating more carbs. <\/span><span class=\"hardreadability\"><span data-offset-key=\"2ei7c-3-0\">Even putting carbs in your mouth during exercise sends a signal to your brain that keeps you feeling good and helps sustain your level of effort<\/span><\/span><span data-offset-key=\"2ei7c-4-0\">. <\/span><\/div><div data-offset-key=\"2ei7c-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"2ei7c-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"2ei7c-5-0\">So, if you find yourself getting tired or feeling fuzzy during your exercise, try eating or drinking something with carbs in it<\/span><\/span><span data-offset-key=\"2ei7c-6-0\">. Start with around 30 g of carbs and go up from there if you need it. <\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"1vgb3-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"1vgb3-0-0\"><span data-offset-key=\"1vgb3-0-0\">\u00a0<\/span><\/div><\/div><h5 data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"1486k-0-0\"><strong>Foods to eat during activity:<\/strong><\/h5><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"70tg7-0-0\"><ul><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"70tg7-0-0\"><span data-offset-key=\"70tg7-0-0\">Rice cakes (we love the ones in the Feed Zone Portables cookbook by Skratch Labs)<\/span><\/li><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"70tg7-0-0\"><span data-offset-key=\"25fum-0-0\">Potatoes (pre-boil and bring on your ride)<\/span><\/li><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"70tg7-0-0\"><span data-offset-key=\"70tg7-0-0\">G<\/span><span data-offset-key=\"a8kqm-0-0\">els\/chews<\/span><\/li><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"70tg7-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"s5d5-0-0\">Low-sugar cereal like Shreddies (you&#8217;ll get the iron from fortified cereals, important for endurance athletes<\/span><\/span><span data-offset-key=\"s5d5-1-0\">!) <\/span><\/li><\/ul><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"dmcfv-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"dmcfv-0-0\"><span data-offset-key=\"dmcfv-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"4qjjd-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4qjjd-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"4qjjd-0-0\">Whatever you bring, make sure you go for low acidity carbs so there\u2019s less of a chance of heartburn or an upset stomach<\/span><\/span><span data-offset-key=\"4qjjd-1-0\">. It might take a bit of trial and error to find the right carbs for you!<br \/><\/span><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-27557d1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"27557d1\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1e2501e\" data-id=\"1e2501e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3cbb41b elementor-widget elementor-widget-spacer\" data-id=\"3cbb41b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-844fea4 elementor-widget elementor-widget-image\" data-id=\"844fea4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1913\" height=\"1913\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8.jpg\" class=\"attachment-full size-full wp-image-41041\" alt=\"Cronometer staff mountain biking in Revelstoke, BC\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8.jpg 1913w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8-300x300.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8-1024x1024.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8-150x150.jpg 150w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8-768x768.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/nutrition-cycling-cronometer-8-1536x1536.jpg 1536w\" sizes=\"(max-width: 1913px) 100vw, 1913px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Nutrition for endurance is crucial for long days on the bike<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0573987 elementor-widget elementor-widget-spacer\" data-id=\"0573987\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f2850a3 elementor-widget elementor-widget-heading\" data-id=\"f2850a3\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">After Your Activity<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32f50ea elementor-widget elementor-widget-text-editor\" data-id=\"32f50ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"7j5qo-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7j5qo-0-0\"><span data-offset-key=\"7j5qo-0-0\">Protein in your diet promotes muscle building after your activities \u2013 meaning you\u2019ll be stronger on the next! <\/span><\/div><div data-offset-key=\"7j5qo-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7j5qo-0-0\"><span data-offset-key=\"7j5qo-0-0\">To support your body, aim for 1.2-1.4 g of protein per kg of body weight each day.<\/span><\/div><div data-offset-key=\"7j5qo-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7j5qo-0-0\"><span data-offset-key=\"7j5qo-0-0\">Spread your protein intake between your meals and snacks throughout the day. This has better effects than having a lot of protein at once.\u00a0 <\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"5p4t5-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"5p4t5-0-0\"><span data-offset-key=\"5p4t5-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"49bn0-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"49bn0-0-0\"><span data-offset-key=\"49bn0-0-0\"><strong>Refuel with a 4:1 or 3:1 ratio of carbs to protein.<\/strong> <\/span><\/div><div data-offset-key=\"49bn0-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"49bn0-0-0\"><span data-offset-key=\"49bn0-0-0\">For example, if you\u2019re making a smoothie, you would want it to have 30 grams of carbs for every 10 grams of protein. This ratio becomes more important to consider the longer or harder your activity. You may not need to refuel as <\/span><span class=\"adverb\"><span data-offset-key=\"49bn0-1-0\">methodically<\/span><\/span><span data-offset-key=\"49bn0-2-0\"> after a shorter stint. <\/span><span class=\"hardreadability\"><span data-offset-key=\"49bn0-3-0\">But if you\u2019ve been out there for a while or working hard, this will help refill your carb stores, build strength, and repair muscle damage<\/span><\/span><span data-offset-key=\"49bn0-4-0\">.<\/span><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8bdac7d elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8bdac7d\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0f338f8\" data-id=\"0f338f8\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b16a23 elementor-widget elementor-widget-spacer\" data-id=\"1b16a23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-82d1630 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"82d1630\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b78e0e5\" data-id=\"b78e0e5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-68f3f61 elementor-widget elementor-widget-image\" data-id=\"68f3f61\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"654\" height=\"477\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Water.png\" class=\"attachment-full size-full wp-image-45548\" alt=\"\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Water.png 654w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2022\/07\/Blog-Water-300x219.png 300w\" sizes=\"(max-width: 654px) 100vw, 654px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Proper hydration is fundamental to athletic performance<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-93ecc5c elementor-widget elementor-widget-spacer\" data-id=\"93ecc5c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7cc6df9 elementor-widget elementor-widget-heading\" data-id=\"7cc6df9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Drink Water<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-dd3ef50 elementor-widget elementor-widget-text-editor\" data-id=\"dd3ef50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"en9na-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"en9na-0-0\"><strong>For peak performance, hydrate before, during and after exercise. A few hours before you head out, drink 5-10 ml\/per kg of body weight.<\/strong> <span class=\"hardreadability\"><span data-offset-key=\"en9na-1-0\"><br \/><\/span><\/span><\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"en9na-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"en9na-1-0\">\u00a0<\/span><\/span><\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"en9na-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"en9na-1-0\">You\u2019ll start off well hydrated with enough time to get rid of excess beforehand, saving you time looking for a rest stop on the trail<\/span><\/span><span data-offset-key=\"en9na-2-0\">. <\/span><\/div><div data-offset-key=\"en9na-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"en9na-0-0\"><span data-offset-key=\"en9na-2-0\">During and after activity, drink enough water to replace what you lost, without overdoing it. To estimate what you need, weigh yourself before and after a ride. Then, aim to drink fluid to replace what you lost. <\/span><\/div><div data-offset-key=\"en9na-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"en9na-0-0\"><span data-offset-key=\"en9na-2-0\">For example, if you weighed 1 kg less when you wrap up for the day, aim to drink 1 L of fluid during your workouts. Drink more afterwards, too \u2013 roughly 0.25-0.5 litres for each kg of weight lost. <\/span><\/div><div data-offset-key=\"en9na-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"en9na-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"en9na-3-0\">Up your fluid intake when you up the intensity or duration of your exercise and when it\u2019s hotter, more humid or higher altitude than usual<\/span><\/span><span data-offset-key=\"en9na-4-0\">. <\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"89vlh-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"89vlh-0-0\"><span data-offset-key=\"89vlh-0-0\">\u00a0<\/span><\/div><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"7h931-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7h931-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"7h931-1-0\">If it\u2019s a hot day, or if you would consider yourself a sweaty person, add electrolytes to your water before and during your workout<\/span><\/span><span data-offset-key=\"7h931-2-0\">. If you can tolerate it, Gatorade can be useful as both a carb and a source of electrolytes. <\/span><\/div><div data-offset-key=\"7h931-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7h931-0-0\"><span data-offset-key=\"7h931-2-0\">A word of caution though as some find that consuming that much sugar in liquid form upsets their stomach. If that\u2019s the case, look for a product like Nuun or Hammer Endurance Endurolytes. <\/span><span class=\"veryhardreadability\"><span data-offset-key=\"7h931-3-0\"><br \/><\/span><\/span><\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7h931-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7h931-3-0\">\u00a0<\/span><\/span><\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"7h931-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"7h931-3-0\">When it comes to electrolytes, you want something low\/no sugar, but also without artificial sweeteners like sugar alcohols, which may also cause stomach upset<\/span><\/span><span data-offset-key=\"7h931-4-0\">. <\/span><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-50b60d6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"50b60d6\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0b8460f\" data-id=\"0b8460f\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d480fae elementor-widget elementor-widget-spacer\" data-id=\"d480fae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b6ae23 elementor-widget elementor-widget-image\" data-id=\"6b6ae23\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2048\" height=\"1367\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3589-copy-scaled.jpg\" class=\"attachment-full size-full wp-image-40789\" alt=\"Cronometer staff mountain biking in Revelstoke, BC\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3589-copy-scaled.jpg 2048w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3589-copy-300x200.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3589-copy-1024x684.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3589-copy-768x513.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3589-copy-1536x1025.jpg 1536w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Vitamin SHRED.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b337180 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b337180\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-ecc3085\" data-id=\"ecc3085\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-791e626 elementor-widget elementor-widget-spacer\" data-id=\"791e626\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d1c8803 elementor-widget elementor-widget-heading\" data-id=\"d1c8803\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Essential Micronutrients<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-16d4e65 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"16d4e65\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-cf846e5\" data-id=\"cf846e5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c70e8ce elementor-widget elementor-widget-text-editor\" data-id=\"c70e8ce\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"ffuun-0-0\"><p><span class=\"veryhardreadability\"><span data-offset-key=\"ffuun-0-0\">Eat a diet that gives you all the essential vitamins and minerals you need:<\/span><\/span><\/p><ul><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ffuun-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"ffuun-0-0\">Vegetables<\/span><\/span><\/li><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ffuun-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"ffuun-0-0\">Fruits<\/span><\/span><\/li><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ffuun-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"ffuun-0-0\">Whole grains<\/span><\/span><\/li><li class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"ffuun-0-0\"><span class=\"veryhardreadability\"><span data-offset-key=\"ffuun-0-0\">Protein: legumes, eggs, tofu, fish and chicken<\/span><\/span><span data-offset-key=\"ffuun-1-0\"><span data-offset-key=\"ffuun-1-0\">.<\/span><\/span><\/li><\/ul><h5><span data-offset-key=\"ffuun-1-0\"><strong>Micronutrients<\/strong><br \/><\/span><\/h5><p><span class=\"veryhardreadability\"><span data-offset-key=\"ffuun-2-0\">While tracking all the micronutrients is what sets Cronometer apart, there are a few highlighted here for athletes: iron, calcium and vitamin D<\/span><\/span><span data-offset-key=\"ffuun-3-0\">. <\/span><\/p><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"4meht-0-0\"><p class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4meht-0-0\"><span data-offset-key=\"4meht-0-0\"><strong>Iron<\/strong> <\/span><\/p><p class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4meht-0-0\"><span data-offset-key=\"4meht-0-0\">Helps supply your muscles with the oxygen they need to make energy. R<\/span><span class=\"adverb\"><span data-offset-key=\"4meht-2-0\">egularly getting a lot of exercise<\/span><\/span><span class=\"veryhardreadability\"><span data-offset-key=\"4meht-3-0\"> can increase your need for iron, so consider boosting your daily intake above the <\/span><\/span><a href=\"https:\/\/medlineplus.gov\/ency\/article\/002422.htm\"><span data-offset-key=\"4meht-4-0\">recommended dietary allowance<\/span><\/a><span class=\"veryhardreadability\"><span data-offset-key=\"4meht-5-0\">; 18 mg\/day for most adult women and 8 mg\/day for adult men and post-menopausal women<\/span><\/span><span data-offset-key=\"4meht-6-0\">. This is more important if you are doing long endurance activities, vegetarian or, a woman who menstruates.\u00a0 <\/span><\/p><\/div><div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"4hvuq-0-0\"><p class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4hvuq-0-0\"><span data-offset-key=\"4hvuq-0-0\"><strong>Calcium &amp; Vitamin D<\/strong> <\/span><\/p><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4hvuq-0-0\"><span data-offset-key=\"4hvuq-0-0\">Calcium and vitamin D are also important nutrients for endurance athletes. They help with muscle function as well as reducing the risk of injury. <\/span><\/div><div data-offset-key=\"4hvuq-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4hvuq-0-0\"><p><strong>Good sources of calcium include:<\/strong><\/p><ul><li><span data-offset-key=\"4hvuq-0-0\">Spinach<\/span><\/li><li><span data-offset-key=\"4hvuq-0-0\">Tofu<\/span><\/li><li><span data-offset-key=\"4hvuq-0-0\">Yogurt<\/span><\/li><li><span data-offset-key=\"4hvuq-0-0\">Cheese<\/span><\/li><\/ul><\/div><div data-offset-key=\"4hvuq-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4hvuq-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"4hvuq-1-0\">Few foods contain vitamin D; sources include eggs and oily fish like salmon and sardines and milk often has vitamin D added<\/span><\/span><span data-offset-key=\"4hvuq-2-0\">. <\/span><\/div><div data-offset-key=\"4hvuq-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"4hvuq-0-0\"><span data-offset-key=\"4hvuq-2-0\">We can make vitamin D when our skin <\/span><span class=\"passivevoice\"><span data-offset-key=\"4hvuq-3-0\">is exposed<\/span><\/span><span data-offset-key=\"4hvuq-4-0\"> to sun. <\/span><span class=\"veryhardreadability\"><span data-offset-key=\"4hvuq-5-0\">Working out indoors, in the early morning or evening, wearing clothing or applying sunblock that covers your skin all limit your ability to make vitamin D this way<\/span><\/span><span data-offset-key=\"4hvuq-6-0\">. That might mean more reliance on dietary sources and supplements to meet your needs. <\/span><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2883257 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2883257\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-1780266\" data-id=\"1780266\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6ba63f1 elementor-widget elementor-widget-spacer\" data-id=\"6ba63f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fb3ccc7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fb3ccc7\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-a9ba41b\" data-id=\"a9ba41b\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-609dd2e elementor-widget elementor-widget-image\" data-id=\"609dd2e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"2048\" height=\"1367\" src=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3599-copy-scaled.jpg\" class=\"attachment-full size-full wp-image-40787\" alt=\"Cronometer staff mountain biking in Revelstoke, BC\" srcset=\"https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3599-copy-scaled.jpg 2048w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3599-copy-300x200.jpg 300w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3599-copy-1024x684.jpg 1024w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3599-copy-768x513.jpg 768w, https:\/\/cronometer.com\/blog\/wp-content\/uploads\/2021\/05\/DSC_3599-copy-1536x1025.jpg 1536w\" sizes=\"(max-width: 2048px) 100vw, 2048px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Hydration, as we mentioned, is crucial!<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-88f832d elementor-widget elementor-widget-spacer\" data-id=\"88f832d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b2ae623 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b2ae623\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-618c4aa\" data-id=\"618c4aa\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ef0e3f2 elementor-widget elementor-widget-heading\" data-id=\"ef0e3f2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Drink (Less) Beer<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2f14972 elementor-widget elementor-widget-text-editor\" data-id=\"2f14972\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"\" data-block=\"true\" data-editor=\"6961i\" data-offset-key=\"et0j3-0-0\"><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"et0j3-0-0\"><span data-offset-key=\"et0j3-0-0\">A celebratory brew after a long day, that fits within your energy needs, is part of a healthy diet. <\/span><span class=\"hardreadability\"><span data-offset-key=\"et0j3-1-0\">Drinking too much alcohol can impair your recovery, as well as your performance even after your hangover wears off<\/span><\/span><span data-offset-key=\"et0j3-2-0\">. <\/span><\/div><div data-offset-key=\"et0j3-0-0\">\u00a0<\/div><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"et0j3-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"et0j3-3-0\">If you feel like you\u2019re not performing at your best, save the suds for the shower and curb your alcohol intake in the day or two before you plan to exercise<\/span><\/span><span data-offset-key=\"et0j3-4-0\">. <\/span><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b2b3a32 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b2b3a32\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fbdc532\" data-id=\"fbdc532\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9227854 elementor-widget elementor-widget-spacer\" data-id=\"9227854\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-99749b2 elementor-widget elementor-widget-text-editor\" data-id=\"99749b2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span class=\"veryhardreadability\"><span data-offset-key=\"7nh1s-1-0\"><strong>For more of the details behind these recommendations and more information for competitive athletes check out the source:<\/strong> <\/span><\/span><\/p><div class=\"public-DraftStyleDefault-block public-DraftStyleDefault-ltr\" data-offset-key=\"784ko-0-0\"><span class=\"hardreadability\"><span data-offset-key=\"784ko-0-0\">Nutrition and Athletic Performance, Medicine &amp; Science in Sports &amp; Exercise: <em>March 2016 &#8211; Volume 48 &#8211; Issue 3 &#8211; p 543-568<\/em><\/span><\/span><span data-offset-key=\"784ko-1-0\"><em>. doi: 10.1249\/MSS.0000000000000852<\/em> <\/span><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Do you find yourself struggling to find energy to complete longer hikes, bikes or climbs? We do too! We&#8217;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 [&hellip;]<\/p>\n","protected":false},"author":42203,"featured_media":53474,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8,7],"tags":[],"class_list":["post-54668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition"],"_links":{"self":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/54668","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/users\/42203"}],"replies":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/comments?post=54668"}],"version-history":[{"count":0,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/posts\/54668\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media\/53474"}],"wp:attachment":[{"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/media?parent=54668"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/categories?post=54668"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/cronometer.com\/blog\/wp-json\/wp\/v2\/tags?post=54668"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}