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

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

Calcium: A guide for the endurance athlete

Food sources of calcium

Did you know that calcium is the 5th most common substance in your body and the most abundant mineral? You probably know that a large part of your bones and teeth are made up of calcium. But calcium plays a much bigger role in health than contributing to strong bones and teeth, and these functions are all of importance to someone taking part in endurance sports like running, cycling and triathlon. For example, adequate calcium is needed to enable the contraction of heart muscle which in turn pumps blood around your body. It’s also required in the process by which your skeletal muscles contract. It helps nerve signals to be transmitted and it’s essential for normal blood clotting when injury occurs. It is also needed to activate the enzyme lipase which breaks down fat stores to produce energy. Continue reading

Developing your hydration strategy for endurance sports

hydration strategies for endurance athletesWater makes up 70-75% of your muscle tissue, and dehydration during exercise is commonly recognised as a major contributor to fatigue. For example, a 1994 study on trained cyclists demonstrated that reductions in body weight of 1-2% as a result of deliberate dehydration resulted in a 44% reduction in performance. 1 Continue reading

A guide to carb loading for the endurance athlete

running in a marathon - image from freedigitalphotos.net

Do you load up on carbohydrates before your races? And, if you do, have you planned how you will do it in advance, or is it more a case of just eat more pasta than usual? If you are competing in events that will last at least 90 minutes, and are not planning how to maximise your muscle glycogen stores beforehand through a carb-loading strategy, you may be missing out on an opportunity to improve your performance. Continue reading