Top 10 Recovery Foods for Endurance Sports

Recovery snacks for endurance athletes - yoghurt and berries

As a runner, cyclist or triathlete, do you know that physiological adaptations from endurance training happen during the recovery period rather than during the training itself? The purpose of training is to create the stimulus for those adaptations to occur, eg by stressing the aerobic system or muscles. Your body then makes the appropriate physiological and bio-chemical adaptations while at rest, eg increasing the number of mitochondria in muscle cells where energy is produced or synthesising proteins to create additional muscle tissue. Continue reading

Developing your Ironman race nutrition plan

Ironman nutrition plan

If you have already done an iron-distance triathlon, you will know the impact that getting your nutrition right or wrong can have on your race. It is thought that between 30-50% of long distance triathletes experience gastro-intestinal problems while racing. Issues can include diarrhoea, nausea, vomiting, bloating, flatulence and abdominal discomfort. That’s a lot of unpleasant race day experiences. So, if you are new to Iron-distance triathlon, it’s important to take the time to develop a nutritional plan well before race day and to use your long bike and run training to practise it.

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Racing in the Heat: Nutritional and Hydration Strategies for Endurance Athletes

racing in the heat - nutritional and hydration strategies for endurance athletes

Are you a triathlete, runner or cyclist who has chosen a race this year where you are likely to be competing in temperatures significantly higher than those you are used to and for at least three hours or considerably longer? Examples might include the Ironman™ World Championships in Kona, the Marathon Des Sables, or any half or full iron distance triathlon, marathon, ultramarathon or endurance cycle event that usually takes place in temperatures over 30⁰C. If so, this blog is for you. Continue reading

Planning your nutrition strategy for Olympic distance triathlon

Whether you are a seasoned competitor or undertaking your first Olympic Distance triathlon, you do need to plan your nutrition and hydration needs for this type of event. You might be able to get away without consuming energy drink or gels during a sprint distance triathlon, but it isn’t recommended for longer events. Continue reading

Male Endurance Athletes: Getting Older, Staying Healthy, Remaining Competitive

older male athletes - how to keep up your endurance

As a passionate endurance athlete, you’ll be looking to continue to participate in your chosen sport – be that triathlon, cycling, running or perhaps adventure racing – for many years to come and to remain as competitive as possible. It’s worth noting that in the past 30 years, increased participation in events lasting 6 hours or more by masters athletes (those over 40) has been accompanied by improvements in their performances at a much faster rate than their younger counterparts.¹ But decline in physical function to some extent is sadly inevitable as you increase in age, so putting in place strategies to minimise those declines before they take significant effect is fundamental to giving yourself every chance to continue doing the sport you love and performing to the best of your ability. 

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Some Breakfast Ideas for Endurance Athletes

Light breakfast with boiled eggs and cup of coffee, isolated on whiteSome people like to eat the same breakfast every day, some people like to try different foods. If you are training and competing in endurance sport, it’s a good idea to vary your breakfast according to the timing and type of training session you do. This helps you to consume carbohydrates, protein and fats in different amounts, and eating different foods over the course of a week also broadens your intake of vitamins, minerals and other beneficial nutrients which support good health. Continue reading

Vitamins & Minerals: A Guide for Endurance Athletes

what minerals and vitamins do endurance athletes needAn athlete who performs at their best is also a healthy athlete. Fundamental to good health is meeting your vitamin and mineral requirements. A healthy diet for an endurance athlete isn’t just about making sure you are eating enough calories to meet the energy requirements of your training and everyday life, and within that a suitable balance of carbohydrates, fats and protein. Continue reading

Female Endurance Athletes: Staying Healthy During Menopause and Beyond

It’s encouraging to see women’s experience of the menopause being discussed more openly than it used to be. In the UK currently, the topic seems to be a common one in the media, which can only be a good thing if it raises awareness of the issues that women experience, the impact it can have on their work and family life, and the options that are available to help reduce that impact by helping to reduce symptoms. These include making nutritional and lifestyle changes, and possibly hormone replacement therapy (HRT). Continue reading

Taking ‘Healthy Eating’ too far? A Risk for Endurance Athletes

healthy eating as an endurance athleteA common trait shared by most endurance athletes is a determination to succeed in the goals that we set ourselves. We are focused and committed in our approach to improving our performance in our chosen sport: undertaking a demanding training programme, paying attention to recovery and doing our best to make lifestyle decisions which support both our athletic goals and our health and wellbeing. Part of this approach, of course, involves following a healthy diet, one which provides sufficient energy for training and racing, is suitably balanced between carbohydrates, fats and protein, meets requirements for vitamins and minerals, and optimises body composition. Continue reading

Preventing Christmas weight gain for the endurance athlete

Christmas beer

You’ve trained hard all year, and I hope that over the next couple of weeks you might be taking it a bit easier and enjoying some much deserved downtime. OK, maybe you have a short festive race planned or a long ride, but the chances are that your training volume is going to decrease for at least a few days as you spend time over Christmas with family and friends. If you are putting in fewer training hours, you are going to be burning fewer calories, and all at a time when the temptation is to indulge in all that festive food – often packed with sugar and saturated fat. So there is certainly a risk that you might gain a few pounds, and that’s going to be in the form of fat, not muscle.

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