sports nutrition for ENDURANCE AND LONG DISTANCE athletes

Distance athletes must have a higher intake of carbohydrates and fats as they turn into the body’s main fuel glycogen.  Glycogen is stored in the muscles and must be at a very high level to reach optimum performance. Sprinters must have high intakes of carbohydrates as well as higher levels of protein.  Protein is the bodies’ main fuel in building muscles and overall strength.  Sprinters must rely on power; which makes a high protein diet a must.  Sprinters must work out in the weight room many times during a week.  Protein not only helps build muscle mass, but also improves muscle recovery.

Many athletes do not understand how important it is to stay hydrated.  That doesn’t mean drinking a glass of water before a race.  Staying hydrated means having enough fluids in your system to get through your workouts and competition without losing too much body weight.  Hydration has an important role in regulating body temperature, energy metabolism, and cardiovascular stress. It therefore has a vital role in maintaining athletic performance levels.  During exercise the body's fluid loss increases to 1.5 liters per hour or more, primarily through sweating as the body tries to maintain constant temperature. This rate increases in high temperatures.