Tough Enough Nutrition and Fitness: Endurance Performance Nutrition Series

About The Endurance Performance Nutrition Series

Welcome to the Endurance Performance Nutrition Series – Week 1 : Pre Exercise Snacks. Nutrition prior to, during, and post exercise is pivotal for replenishing energy (glycogen) stores and repairing lean muscle mass. I am starting a four week series to give evidenced based background on each topic.

The word endurance is defined by the Merriam-Webster dictionary as “The ability or strength to continue or last, especially despite fatigue, stress, or other adverse conditions : The act or an instance of enduring or suffering.” So I am sure after reading this definition you are all looking forward to “endure or suffer” through your next event. With the proper nutrition you can be your body’s number one supporter and training companion.

As emphasized with this definition the purpose of an endurance event is to challenge your ability to continue and keep going for drawn out periods of time. The purpose of nutrition for an endurance athlete is to provide you with enough energy to complete your big event by giving you a starting boost, continuing your energy through the event, then to replenish and repair your body. The endurance athlete highly benefits from multiple small meals a day, for consistent, and continued nutrition to meet your continued and consistent training regimen with emphasis on a high carbohydrate intake. **An endurance versus an ultra-endurance athlete differs most commonly by event type. For example: running a half marathon versus taking part in an olympic triathlon. Your nutritional needs will vary based on your training schedule, intensity, age, and competition.**

Week 1: Pre-Exercise Eating

The following guidelines are recommendations provided by “Nutrition Therapy for Endurance Athletes” in the Academy of Nutrition and Dietetics Sports Nutrition Care Manual.

**These are recommendations for timing and composition. The pre exercise meal/snack emphasizes how to provide sustained energy without gastrointestinal discomfort.**

TIMING

Meal Timing – 3-4 hour prior to high activity

Snack Timing – 30 minutes – 1 hour prior to high activity

Timing can vary for different individuals based on gastrointestinal comfort, tolerance, and performance. It is wise to practice consuming meals at different times before your high intensity competitions. Some athletes prefer small snacks prior to an event while others prefer a meal. Many high endurance events are held early in the morning making consuming a large meal 3-4 hours before an event very challenging. Early morning event athletes may benefit from low fiber, low fat, moderate protein, high carbohydrate snacks or instead of solid snacks utilizing a liquid energy source such as sports drinks or meal replacements. The meal before a competition adds to muscle glycogen stores for the upcoming event and continues to assist with muscle restoration from any previous activity. Whether the consumed items are solids or liquids depends on the athlete’s preference and tolerance before an activity.

COMPOSITION

Meal Composition - High carbs, high lean protein, low fat, low fiber. **1 slice of bread = 15g** - Do you remember the big high school sporting event pasta parties?…this is your moment to consume that high carbohydrate glycogen storing meal in preparation for high activity (within planned caloric and portion needs).

Snack Composition - High carbs, low fat, low fiber, low-moderate lean protein.

-Low glycemic carbohydrates – are digested more slowly and cause a gentle and gradual change in blood sugar for sustained energy. EX: oats

-High glycemic carbohydrates – are more refined carbohydrates such as white bread that cause a more rapid spike in blood sugar for quick use and replenishment.

The glycemic index refers to measured blood glucose responses to carbohydrate containing foods. Studies do not currently indicate performance benefits by following a low or high glycemic index food regimen…and in all honesty these are very tedious measurements to REALLY follow. The overall belief is that a more gentle change in blood sugar is better for gradual and sustained energy throughout the activity versus quick activation and use. An easier focus is on high glycemic POST exercise and low to moderate at all other times (whole grains pre workout). **Check the week 3 post exercise snacks to see the potential benefit of consuming high glycemic index foods for quick replenishment post activity.**

HYDRATION

Meal Hydration – 4 hours prior to an event drink 2-3ml/lb of body weight or about 17-25oz.

Snack Hydration - 5-10oz water or sports drink 30 minutes or less to an event.

Hydration is a key component to performance and fluid needs can vary based on environment, activity, duration, and fluid losses. Once an athlete becomes dehydrated, performance decreases with increased fatigue, impaired muscle function, and impaired mental function. Interestingly enough a change in even <2% fluid body mass can drastically impair performance and with each % change performance continues to decrease (1% loss is roughly equal to a 2.2lb loss for someone around 110lb). Thirst is a recognizable physical indicator for hydration, however, the thirst sensation actually suppresses with prolonged exercise making this method less effective. Consuming 17-25oz (A little over 2-3 cups) of fluid prior to an activity starts you hydrated for your event. Be sure to keep stop at all available fluid stations. It is also not a bad idea to keep a water bottle in hand at all times. **water is great for short event hydration while sports drinks give fluid, carbohydrate, and electrolyte needs before longer events** If you chose a sports drink this can also be considered as your pre event liquid snack.

**Carbohydrates and fluids are the main contributors in endurance performance to keep adequate mental capacities – concentration/focus, aerobic abilities, muscle function, and reaction times**

EXAMPLES

Meal Examples:

Pasta with lean meat and low fat sauce
Stir fry – lean meat, vegetables, low fat sauce, rice/noodles
Sweet potato and lean meat with vegetables (high carbohydrate, high protein, low fat, low fiber)

Snack Examples:

Sports drink
Performance bar, cereal with low fat milk, granola bar
Juice
Fruit
Crackers and low fat cheese
Bread/bagel/muffin with jam high carbohydrate, low-moderate protein, low fat, low fiber)