Optimal nutrition for endurance athletes: short and long-term regeneration

Endurance athletes place special demands on their bodies and therefore require a carefully planned nutritional strategy to support both short-term and long-term regeneration. Short-term regeneration and the question of long-term adaptation processes seem to branch out into different recommendations at one point or another. We will try to briefly address the different nutritional strategies below in the first step. We will address the differences in short-term recovery and long-term adaptation with regard to nutrient use in another article.

Carbohydrates: The fuel for endurance performance

DOS:

• Increase your carbohydrate intake to 55-60% of your daily energy intake.
• Choose complex carbohydrates such as whole grains, pasta, rice and potatoes as part of your overall balanced diet.
• Before training, only easily digestible carbohydrates are recommended. It is important to plan your diet correctly throughout the day. One or two slices of untoasted toast with jam or honey are also allowed.
• Fasting training should only be planned occasionally and should last a maximum of 40 minutes. It is better to provide fat metabolism training with slowly available carbohydrates.
• For exercise lasting over 40 minutes up to 2 hours at the lower end of the exercise range (<60% of VO2 Max), consume 30g of slow carbohydrates per hour during exercise.
• Higher and longer loads require at least 60g of medium to fast carbohydrates per hour and an adjusted sodium supply.

Don'ts:

• Avoid eating too few carbohydrates, as this can lead to a loss of performance. This is not the time for dieting.
• Do not consume difficult-to-digest carbohydrates immediately before training.
• Avoid excessive insulin spikes in everyday life. Simple sugars (sugary foods and drinks) manipulate fat metabolism.

Proteins: Essential for Muscle Regeneration

DOS:

• Aim for a protein intake of about 1.5g per kilogram of body weight per day (15% to 20% of macronutrient distribution).
• Distribute your protein intake evenly throughout the day, ideally 3-4 portions of 20-30g each.
• After training, consume a combination of carbohydrates and proteins. A protein:carbohydrate ratio of at least 1:3 is recommended. This is also important to stabilize the immune system as quickly as possible.
• Use a protein/carbohydrate mix with as complete an EAA profile as possible and sodium and potassium for the most complete recovery possible.

Don'ts:

• Do not underestimate the need for protein, even if the focus is on carbohydrates.
• Do not overdo your protein intake as your body can only use a limited amount.

Fats: Important, but in moderation

DOS:

• Keep fat intake at about 25% of total energy.
• Prefer healthy sources of fat such as omega-3 and omega-6 fatty acids.

Don'ts:

• Avoid a diet that is too high in fat, as this can be difficult to digest and inhibit performance, especially before or immediately after exercise.
• Do not underestimate the importance of fats for hormonal processes and the absorption of fat-soluble vitamins.

Vitamins and Minerals: The Silent Helpers

DOS:

• Eat at least 5 servings of fruits and vegetables daily (3 vegetables, 2 fruits).
• Pay particular attention to ensuring you get enough iron, magnesium and B vitamins in your balanced diet.
• Support yourself with vitamin C (250 mg per day) and vitamin E (30 mg per day), especially during intensive training periods. But make sure that adaptation processes are not torpedoed.

Don'ts:

• Don't neglect micronutrients in favor of macronutrients.
• Do not rely solely on supplements, but strive for a balanced diet.

Fluid and electrolytes: key to performance

DOS:

• Drink enough before, during and after training.
• During training it is important to drink about 500 - 750ml per hour.
• Sodium is important during training and you especially need potassium to replenish glycogen stores after training.

Don'ts:

• Do not underestimate the need for fluids, especially in warm temperatures.
• Do not replace water with caffeinated or alcoholic beverages.
• Avoid minerals or vitamins in your drinks during exercise to avoid unnecessary strain on your intestinal tract.

Dietary Supplements: Useful Support

DOS:

• Proteins, carbohydrates, sodium and potassium are important for recovery and magnesium for supporting muscle regeneration.
• Magnesium can also promote recovery as it can promote more restful sleep.
• Use an adapted supply strategy during exercise with the right amount and adjusted speed of carbohydrates and the necessary sodium.

Don'ts:

• Complex carbohydrates with a particularly rich mixture of different minerals are not helpful during exercise. The rule of thumb is not: more is better!
• Don't rely solely on nutritional supplements. A balanced diet also contains secondary plant substances that also promote regeneration and support the immune system.
• Make sure you do your research before you use any nutritional supplements. Also look for supplements that do not contain any ingredients that are on the WADA list of banned substances.

Long-term strategies

DOS:

• Plan your meals in advance and adapt them to your training phases.
• Implement an adapted "carboloading" before important competitions.
• Keep a food diary to optimize your nutrition strategy.

Don'ts:

• Don’t neglect the importance of a balanced diet on non-training days.
• Don't resort to extreme diets that could harm your long-term health and performance.

By taking these dos and don'ts into account, you can optimize your recovery after physical exertion and increase your endurance performance in the long term. Remember that every body is different and you may need to experiment a little to find your own optimal nutritional strategy. If you are unsure, it is best to consult a nutritionist who specializes in sports nutrition.

Sources:

German Journal of Sports Medicine https://www.zeitschrift-sportmedizin.de/aktuelle-ernaehrungsempfehlungen-fuer-ausdauersportler/
Pushing Limits Nutrition for endurance athletes: https://pushing-limits.de/blog/wheresthefood-blog/ausdauersportler-ernaehrung-basics-tipps/
DEBInet: https://www.ernaehrung.de/tipps/sport/sportarten-spezifik.php
DGE: https://www.dge.de/gesunde-ernaehrung/gezielte-ernaehrung/ernaehrung-und-sport/
MysportScience: https://www.mysportscience.com/post/2015/06/15/rapid-recovery-versus-long-term-adaptation