SPORTS NUTRITION FOR ENDURANCE AND LONG DISTANCE ATHLETES

ABOUT CARBOHYDRATES AND BODY FUEL

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.

The main reason for an athlete’s performance decline is the body’s reduced oxygen carrying capacity, caused by reduced hydration levels. This reduces the energy that can be metabolized as shown in the table below on Physical Performance and Dehydration.

The following relationships are a good guide:

  • 2% reduction in body weight will lead to a 10% drop in physical capability
  • 4% reduction in body weight will lead to a 25% loss in performance
  • A loss of 9-12% of body weight by water loss could be fatal

Hydration is such an important performance factor. It is imperative that an athletes hydration levels are at the highest level before competition and at a very high level during practice.

Read more:

This article is in eight parts. This is part two.

Part one: There is no one “miracle food” or supplement that can supply all of your nutritional needs.

Part three: Anabolic steroids are drugs that resemble testosterone, a hormone that is produced in the testes of males and, to a much lesser extent, in the ovaries of females.

Part four: EPO stimulates the production of red blood cells in bone marrow and regulates the concentration of red blood cells.

Part five: Athletes use biomechanics as a way to improve their form. By improving their form they will better optimize their performance levels.

Part six: You should expect to be successful, not hope or wish to be successful. You must adopt a confident, winning attitude.

Part seven: When you are in control, you are in charge. You govern your own destiny.

Part eight: Actual running training and competition is the most important part of the sport.