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Effects of Nutrition on Endurance
Training

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Endurance Nutrition Overview: 

  • What is endurance training? 

    • “Also called aerobic exercise, endurance exercise includes activities that increase your breathing and heart rate such as walking, jogging, swimming, biking and jumping rope” (American Heart Association, 2022).

    • “Endurance activity keeps your heart, lungs and circulatory system healthy and improves your overall fitness. As a result, people who get the recommended regular physical activity can reduce the risk of many diseases such as diabetes, heart disease and stroke” (American Heart Association, 2022).

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Pre-Endurance Nutrition: 

  • When it comes to Endurance Nutrition try to avoid high fat, high fiber, and spicy foods. 

  • Remember to stay HYDRATED, you will be losing a lot of fluids so you need to make sure to replenish them.

  • Remember you don’t want to eat RIGHT before physical activity as this can cause abdominal pain & discomfort (gastrointestinal distress) which can affect your workout, but you shouldn’t go on an empty stomach. 

  • Times on when to eat before any endurance activity depends on personal experience but try to consume food no later than an hour before your workout to limit any gastrointestinal distress. 

  • Foods to Consume Before/ Ideas: 

    • Oatmeal with Berries 

    • Whole- Wheat Turkey Sandwich 

    • Energy Bar & Banana 

    • Pretzels with Peanut Butter

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During-Endurance Nutrition: 

  • If you want a snack during your run or bike ride try to stick to easy snacks. 

  • Foods to Consume/ Ideas:

    • Sports Drink 

    • Energy Bar 

    • Banana 

    • Grapes 

    • Gummy Bears (high glycemic index carbs) 

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Post-Endurance Nutrition: 

  • You need to replenish what was lost during your endurance training, try to eat as soon as possible after you have finished so you recover better.  

  • Foods to Consume/ Ideas:

    • Protein Shake 

    • Smoothie

    • Bagel with PB/ any nut butter 

    • Greek Yogurt & Berries 

    • Energy Bars 

    • Pasta 

    • Salmon with veggies & rice

    • Chicken fajitas 

    • Chicken Burrito

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References

American Heart Association , S. (2022, March 23). Endurance exercise (aerobic). www.heart.org. Retrieved May 1, 2023, from https://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic  

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Luff, C. (2022, September 16). What to eat before, during, and after you run. Verywell Fit. Retrieved May 1, 2023, from https://www.verywellfit.com/should-i-eat-before-a-run-2911547 

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