Nutrition for Endurance Training

Summer equals beautiful weather and more time spent outdoors. For many of you, this also means long runs, longer bike rides, and lots of endurance training. This is a reminder of how to properly hydrate during your endurance training!

Many endurance athletes get their carbohydrate and/or electrolyte replenishment in the form of gels; either hydrogel or an isotonic gel. The gel is ingested as maltodextrin in the mouth and then broken down into glucose and absorbed in the small intestine.

Beware — hypertonic gels can lead to feeling bloated or full as they may draw in extra fluid in the gut. It can also slow the availability of the energy from the gel. Isotonic formulas are known to empty twice as fast as hypertonic formulas. The isotonic formula allows the gel to empty from the stomach quickly.

One may also consume carbohydrates/electrolytes in the form of fluids. This may be water with a mixture or sodium enriched drinks. The main key here is to drink before you are thirsty.

Every athlete is different, and I encourage you to try multiple different products to see what suits you best.

These are a few products that I recommend:

LMNT - electrolyte replenishment

Science in Sport Gels - Isotonic gels

Maurten gels - Hypertonic gels

When preparing for a race, it is important to remember the following;

• Hydration leading up to the event begins 72 hours prior

• Morning of the race

  • Food timing - 30-60 minute prior

  • Caffeine intake - 1 cup

• On course nutrition, handoffs, water stations, bananas, orange slices, sponges

• Gels, how many and how often

• Temperature/humidity - will change your dosage and frequency

• Don’t experiment with anything new the week of

Post training or race, make sure to consume at least 8oz of fluids with an electrolyte replenishment.

**Consider BCAAs (Branched Chain Amino Acids) - they help to maintain as much muscle as possible during the calorie deficit of training. The amino acids will provide you with extra energy to your muscle cells and helps to reduce fatigue. The amino acids may also stimulate muscle growth and recovery after training, which is why BCAA’s are also one of the best post-workout supplements for endurance athletes.

BCAA product I like - Promix Nutrition.