Eating for Endurance: Nutrition Strategies for Long-Distance Events

Endurance sports have surged in popularity over the past few decades. From marathons and ultra-marathons to triathlons and long-distance cycling events, more people are pushing their physical limits and seeking new challenges. However, completing these events requires more than just physical training; it demands a strategic approach to nutrition. Eating for endurance is crucial for maintaining energy levels, optimising performance, and ensuring efficient recovery.

The History of Nutrition Strategies for Endurance

The importance of nutrition in endurance sports has been recognized for centuries. Ancient Greek athletes consumed figs and wine for energy before competitions, while Native American runners ate a mixture of chia seeds and water for sustained energy during long hunts. However, scientific understanding and systematic approaches to nutrition for endurance sports began to develop in the 20th century.

In the 1960s, the concept of “carbohydrate loading” emerged, thanks to Swedish physiologist Dr. Gunvar Ahlborg. His research demonstrated that increasing carbohydrate intake before a race could significantly enhance endurance performance. This breakthrough laid the foundation for modern nutritional strategies, leading to an increased focus on macronutrient balance, hydration, and the timing of food intake.[1]

The Rise in Popularity of Endurance Events

The late 20th and early 21st centuries have seen an explosion in the popularity of endurance events. The first New York City Marathon in 1970 had just 127 participants; today, it attracts over 50,000 runners annually. Similarly, Ironman triathlons, once considered niche events, now boast numerous races worldwide, drawing thousands of competitors.

Several factors have contributed to this rise. Advances in sports science and technology have made training and competing safer and more accessible. Additionally, the rise of social media has fostered a sense of community and motivation among endurance athletes, inspiring more people to participate. Moreover, the growing emphasis on health and wellness has led individuals to seek out endurance sports as a means of achieving personal fitness goals.

Nutritional Considerations for Beginners

For those new to endurance sports, understanding and implementing proper nutrition can be daunting. Here are key considerations for beginners:

1. Balanced Diet: Focus on a diet rich in whole foods, including complex carbohydrates (e.g., whole grains, fruits, vegetables), lean proteins (e.g., chicken, fish, tofu), and healthy fats (e.g., avocados, nuts, olive oil). This ensures a steady supply of energy and essential nutrients.

2. Hydration: Staying hydrated is critical. Drink water regularly throughout the day, and consider electrolyte drinks during prolonged exercise to replenish lost minerals.

3. Carbohydrates are King: Carbs are the primary fuel source for endurance activities. Aim to consume 55-65% of your daily calories from carbohydrates, especially leading up to an event.[2]

4. Protein for Recovery: Protein aids muscle repair and recovery. Include moderate amounts of protein in your meals and snacks, particularly after training sessions.

5. Fats for Sustained Energy: Healthy fats provide a long-lasting energy source. Incorporate sources like nuts, seeds, and fatty fish into your diet.

Pre-Event Nutrition: Fueling Up

What you eat before an endurance event can make or break your performance. The goal is to maximise glycogen stores and ensure you’re well-hydrated.

The Day Before:

• Carbohydrate Loading: Increase your carbohydrate intake to about 70% of your total calories. Opt for easily digestible carbs like pasta, rice, and potatoes.
• Hydration: Drink plenty of water throughout the day. Avoid alcohol and excessive caffeine, as they can dehydrate you.

The Morning of the Event:

• Breakfast: Eat a high-carbohydrate, moderate-protein, and low-fat meal 2-3 hours before the event. Examples include oatmeal with banana and honey, a bagel with peanut butter, or a smoothie with yoghurt, fruit, and oats.
• Hydration: Drink 600ml – 1ltr of water or a sports drink 2-3 hours before the start. Have another 250ml about 30 minutes before.

During the Event: Maintaining Energy Levels

For events lasting more than 90 minutes, it’s essential to refuel during the activity. This helps maintain blood sugar levels and prevent fatigue.

• Carbohydrates: Aim to consume 30-60 grams of carbohydrates per hour. This can come from sports drinks, energy gels, chews, or easily digestible snacks like bananas or raisins.
• Hydration: Drink 200ml – 350ml of water or a sports drink every 15-20 minutes. In hot conditions, you may need more frequent hydration and additional electrolytes.

Post-Event Nutrition: Recovery and Replenishment

Recovery nutrition is crucial for repairing muscles, replenishing glycogen stores, and rehydrating.

• Within 30 Minutes: Consume a snack or meal with a 3:1 ratio of carbohydrates to protein. Examples include chocolate milk, a smoothie with protein powder and fruit, or a turkey sandwich with a piece of fruit.
• Hydration: Replenish fluids lost during the event. Aim to drink 600ml of water for every pound lost during exercise. Consider an electrolyte drink if you sweat heavily.

Examples of Snacks and Meals

Incorporating a variety of snacks and meals can help you stay energised and nourished throughout your training and events. Here are some ideas:

Pre-Event Snacks:

• Banana with almond butter
• Greek yoghurt with honey and berries
• Rice cakes with peanut butter and banana slices

During-Event Snacks:

• Energy gels or chews
• Dried fruit like raisins or apricots
• Pretzels or salted crackers

Post-Event Meals:

• Grilled chicken with quinoa and roasted vegetables
• Salmon with sweet potato and steamed broccoli
• Whole grain pasta with marinara sauce and a side salad

Pitfalls to Avoid

Even with the best intentions, it’s easy to make nutritional missteps. Here are common pitfalls and how to avoid them:

1. Skipping Breakfast: Not eating before an event can lead to low energy levels and poor performance. Ensure you have a balanced breakfast with sufficient carbs and protein.
2. Trying New Foods on Race Day: Stick to familiar foods on the day of the event to avoid gastrointestinal issues. Experiment with new foods during training.
3. Overeating: While carbohydrate loading is important, overeating can cause discomfort and sluggishness. Focus on moderate portions of easily digestible foods.
4. Ignoring Hydration: Dehydration can impair performance and lead to serious health issues. Pay attention to your fluid intake before, during, and after the event.
5. Neglecting Recovery Nutrition: Failing to refuel properly after an event can slow down recovery. Prioritise a balanced meal with carbs, protein, and fluids within 30 minutes post-event.

Using Gels: The Positives and the Negatives

Energy gels have become a staple in the world of endurance sports, providing a quick and convenient source of carbohydrates to sustain energy levels during prolonged activities. However, like any nutritional tool, they come with both advantages and disadvantages. Understanding these can help athletes make informed decisions about incorporating gels into their endurance nutrition strategy.[3]

The Positives of Using Gels

The Negatives of Using Gels

1. Gastrointestinal Issues: One of the most common complaints about energy gels is the potential for gastrointestinal (GI) distress. The concentrated sugars and artificial ingredients in some gels can cause stomach cramps, bloating, and diarrhoea, especially if consumed without adequate water.
2. Palatability Fatigue: During long events, consuming multiple gels can lead to taste fatigue. The sweetness and texture of gels may become unappealing, making it difficult to continue consuming them as needed. This can result in athletes not getting the necessary carbohydrates and energy.
3. Dependence on Water: Gels need to be consumed with water to aid digestion and absorption. Without sufficient water, gels can be difficult to digest and may cause GI issues. This dependency on water can be problematic in situations where water stations are infrequent or not easily accessible.
4. Cost: Energy gels can be expensive, especially when used regularly during training and events. The cost of gels can add up over time, making them a less economical option compared to other carbohydrate sources like bananas or homemade energy bars.
5. Artificial Ingredients: Many gels contain artificial flavours, colours, and preservatives. Athletes who prefer natural or whole-food options may find these ingredients undesirable. Additionally, the high sugar content in some gels can be a concern for those looking to minimise processed sugar intake.

Conclusion

Eating for endurance is a multifaceted approach that requires careful planning and execution. By focusing on a balanced diet, proper hydration, and strategic meal timing, both novice and seasoned athletes can optimise their performance and recovery. As the popularity of endurance events continues to rise, understanding and implementing these nutritional strategies will become increasingly essential for those looking to push their limits and achieve their goals. Whether you’re training for your first 10K or preparing for an ultra-marathon, the right nutrition can make all the difference in your endurance journey.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

REFERENCES

1. The History of Carbohydrate Loading
2. 3 things runners need to know about carbohydrates
3. Everything you need to know about energy gels

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.