Nutrition plays a vital role in reaching peak performance when training for or competing in endurance events. According to University of Utah Health, consuming adequate calories and selecting the correct fuel sources before, during, and after activity can help athletes perform at their best and reduce recovery time.
Before a ride, a pre-exercise meal should be eaten 2 to 4 hours prior to the start of training or competition. Because carbohydrates are the primary energy source for the brain and working muscles, these meals can help top off carbohydrate stores, maintain normal blood glucose levels, and delay fatigue.
Pre-exercise meals should focus on carbohydrates, containing 2 to 4 grams of carbohydrate per kilogram of bodyweight depending on individual tolerance. It is recommended to choose familiar foods that are high in carbohydrates but low to moderate in protein and low in fat. An example of a pre-exercise lunch includes a turkey sandwich, a piece of fruit, one serving of pretzels, and one cup of skim milk.
During the ride, consuming adequate carbohydrates helps maintain blood glucose levels and allows the body to continue using carbohydrate as its preferred fuel source.
For events lasting between 1 and 2.5 hours, athletes should consume 30-60 grams of carbohydrate every hour. For events lasting longer than 2.5 hours, up to 90 grams of carbohydrate can be consumed every hour. These carbohydrates may be taken in the form of sports gels, sports drinks, or solid foods.
Post-ride nutrition is essential for replenishing stores and preparing for future sessions. If another training event or competition occurs less than 8 hours after exercise, it is recommended to consume 1 gram of carbohydrate per kilogram of bodyweight every hour for the first 4 hours. If the next event is more than 8 hours away, athletes should simply follow daily carbohydrate recommendations.
For athletes in high-intensity endurance events, daily recommendations range from 6 to 12 grams of carbohydrate per kilogram of bodyweight depending on intensity and length of exercise. Protein is also important for muscle recovery; consuming approximately 20 to 30 grams of protein within one hour post-exercise is advised. Endurance athletes should aim for a daily protein intake of 1.2 to 1.6 grams per kilogram of bodyweight.
