Endurance Athletes

Endurance athletes who are looking for an alternative to high-carbohydrate eating may wish to try eating a pre-training meal that consists of protein, carbohydrate and fats in an approximate 30:40:30 ratio about 90 min. prior to the event.

Eat monounsaturated rather than saturated fats. Saturated fats trigger insulin secretion, which will inhibit fat oxidation and actually decrease endurance. Keep the carbs as complex as possible (veggies, legumes such as beans or lentils, whole grains) for the same reason. Avoid fruits, juices and fructose-sweetened products, which will raise respiratory quotient (RQ) and increase lactate levels. Both of these factors are associated with reduced fat oxidation and, thus, decreased endurance.

If the workout is longer than 1-2 hours, you may need to eat as you train, depending on the activity itself and/or the intensity. Keep the protein and carbs in an approximate 3:4 ratio as before, but avoid fats at this time, since they delay gastric emptying and will make the carbs less accessible. As strange as it sounds, turkey sandwiches on whole wheat pita bread will be more beneficial in the long run than athletic bars, which will provide a temporary boost often followed by a slump.

Drink water rather than "body punches;" that's what your body needs. Flavored drinks will have to be processed by the digestive system as food.

Keep potassium levels high by eating potatoes or a couple of bananas daily. If you drink adequate water (approximately 1/2 cup every 15-20 min.), you shouldn't need to replenish electrolytes unless the event is ultra-endurance-type.

Note: These recommendations are geared to training situations. Competitive events or trainings at race pace may call for different guidelines due to higher intensity, psychological state and/or hormonal responses.

(c)Kathleen DesMaisons 2006. All rights reserved.