To improve nutrition during training and events, male endurance athletes should focus on three main strategies:
Carbohydrate Loading: Before an event, it's important to eat more carbs. This helps fill up your body’s energy stores. Aim for about 7 to 12 grams of carbs for every kilogram you weigh in the days leading up to the event.
Hydration: Staying hydrated is key! Drink sports drinks that have electrolytes. A good goal is to drink about 500 to 700 mL of a sports drink every hour when exercising for a long time.
Post-Exercise Recovery: After training, try to eat something within 30 minutes. A mix of protein and carbs is best! Aim for 15 to 25 grams of protein and 1 to 1.5 grams of carbs for every kilogram you weigh. A smoothie with a banana and some protein powder is a great option!
Using these strategies can help athletes perform better and recover faster!
To improve nutrition during training and events, male endurance athletes should focus on three main strategies:
Carbohydrate Loading: Before an event, it's important to eat more carbs. This helps fill up your body’s energy stores. Aim for about 7 to 12 grams of carbs for every kilogram you weigh in the days leading up to the event.
Hydration: Staying hydrated is key! Drink sports drinks that have electrolytes. A good goal is to drink about 500 to 700 mL of a sports drink every hour when exercising for a long time.
Post-Exercise Recovery: After training, try to eat something within 30 minutes. A mix of protein and carbs is best! Aim for 15 to 25 grams of protein and 1 to 1.5 grams of carbs for every kilogram you weigh. A smoothie with a banana and some protein powder is a great option!
Using these strategies can help athletes perform better and recover faster!