As an experienced endurance athlete who has competed in running races, cycling centuries, triathlons, and multiple Ironman events, I know firsthand how crucial proper fueling is for health and performance.
Over the years, I’ve learned that tracking my calories, macronutrients like protein, and energy expenditure through training is essential for supporting my active life and avoiding injuries.
Here are my top tips for athletes looking to maximize their fueling for overall wellness and athletic success.
Track Calories and Macros
The reality is that the number on the scale or how lean you look in the mirror doesn’t tell the whole story about fueling your body correctly. That’s why I suggest tracking calorie and macronutrient intake, especially protein (especially for athletes over ~45).
As an athlete, my protein needs are higher than those of sedentary individuals to support muscle repair, recovery, and growth. I aim for 0.5-0.8 grams of protein per pound of body weight daily. You can find sources that will tell you to go even higher, but it might be too much. It’s recommended that you check with a nutritionist who works with athletes.
I use a calorie tracking app to log my daily food intake, which helps ensure I hit my targets for calories, protein, carbs, and fat based on my training volume. I’ll aim for the lower end of my calorie range on lower mileage days. But on heavy training days like a long bike ride or run, I’ll bump up my intake accordingly by adding in extra carb-dense snacks or recovery shakes. On hot days when you are sweating a lot, consider taking Magnesium after a prolonged activity. Usually, if it’s over 1.5 hours of running or 2.5 hours of biking – I’ll take it.
In a nutshell, the roles of Magnesium for Athletes:
- Muscle function – Helps muscles contract and relax properly to prevent cramping.
- Energy production – Required for breaking down glucose and fatty acids to produce ATP energy.
- Electrolyte balance – Helps regulate sodium, potassium, and calcium levels.
- Protein synthesis – Needed for building and repairing muscle tissue.
Don’t Ignore Carbs and Fat
While protein is crucial, endurance athletes must fuel themselves with plenty of healthy carbs and fats. Carbs are the muscle’s preferred energy source during intense or prolonged exercise. I focus on complex carb sources like oats, quinoa, brown rice, fruits, and veggies. These provide a steady stream of energy along with beneficial fiber and nutrients. That’s why all the pro-cycling love rice-cake on long rides… It’s easy to make at home and a good energy source after you have enough gels.
Healthy fats from foods like avocados, nuts, olive oil, and fatty fish help support nutrient absorption and brain and heart health and allow my body to effectively use fat during lower-intensity exercise.
Proper Nutrient Timing
Another critical aspect of performance nutrition is focusing on nutrient timing around my workouts. Before a long training session or race, I’ll have an easily digestible carb-rich meal or snack like a banana with peanut butter or granola with berries around 1-3 hours before starting. This helps top up glycogen stores to fuel those working muscles.
During extended endurance training or events lasting longer than 60-90 minutes, I’ll consume 30-60g of carbs per hour from sources like sports drinks, gels, chews, or natural foods like dates and honey. This carb intake helps delay fatigue and allows me to exert myself highly. Psst… I previously wrote a post about “What to Eat on a Long Ride/Run?”
Post-workout refueling is also critical, especially for challenging the body to build muscle and endurance. Within 30 minutes of completing a challenging workout, I have a recovery shake or snack containing a 3:1 ratio of carbs to protein. This helps replenish glycogen stores and start muscle repair and rebuilding.
Listen to Your Body
While hitting your numbers is essential, I also pay attention to hunger cues and energy levels. There are some days when I may need to adjust my targets up or down based on how I’m feeling at that moment. If I feel sluggish or depleted, I may need to add a snack or a few dates to get adequate fuel. Or, on lighter days, I may pull back on portions to avoid over-fueling.
Recovery and Rest
It’s important to note that optimal fueling goes far beyond just tracking macros religiously. Recovery in the form of quality sleep, active rest days , mobility work, and managing overall stress levels is just as vital. Be sure to prioritize regeneration and allow your body to absorb and utilize all those nutrients most effectively.
At the end of the day, fueling for athletic performance is a constant juggling act – part science, part art. With the right balance of nutrient-dense foods properly timed around training, accurate tracking, and dedicated recovery practices, athletes can unlock their full potential for health and success.
It takes consistency, listening to your body’s needs, and not underestimating the power of proper fueling.
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