While skipping through cable channels searching for your favorite home renovation show, you catch a Triathlon on television. Several minutes into this marathon you think: “This looks interesting, not so hard… maybe even easy!” Because after all, you exercise regularly, take numerous Spinning classes weekly and you ran a 5 minute mile in Middle school! You start your training and guess what? It turns out not to be so easy and you become overwhelmed with the requirements of running, swimming and biking. At this point, and unknowingly, you have overlooked the need for strong nutrition and aren’t prepared to fuel your body. Here are some sports nutrition basics for beginner endurance athletes, suggested to catalyze your training and avoid physically bottoming out and “hitting the wall”
Hydration is by far the most important element of endurance athletic training. Water generally doesn’t provide our body any caloric energy but is necessary in large amounts in endurance training. Water is especially important in order to prevent core body temperatures from rising to dangerous levels. Perspiration causes water loss and potential dehydration. You must hydrate yourself consistently to avoid getting thirsty as by then you are usually dehydrated.
The “big gun” in the endurance athlete diet is carbohydrates (carbs) which are our body’s main source of energy for aerobic exercise. The body absorbs virtually 100% of all carbs consumed converting them into simple sugar known as glucose. Glucose is stored in muscles as glycogen and is used immediately by the body for energy. Endurance athletes usually need to eat carbs on a continual basis with fifty percent of your diet consisting of complex carbohydrates such as cereals, pasta, bread, rice, potatoes and vegetables. This will keep your muscles fueled.
Most people believe protein is the paramount nutrient in endurance training and eat three times their daily requirement. Protein is necessary for proper body function and to build muscle and tendons while repairing broken down muscles and regulating hormones. Athletes need only fifteen percent of their daily calories from protein .Lean meat, eggs, beans and nuts are common examples.
Recent studies have shown supplementing with antioxidants to be of added benefit. Most can be found in vitamins as well as via fruit juices or supplements. For sports nutrition insurance, daily multi-vitamins with minerals usually accomplishes the task of supplementing. Overall, eating a well balanced diet, including plenty of fruit and vegetables devoid of process food, is the best direction for endurance athletes of every level.