Endurance athletes use a lot of energy in the form of calories while exercising or training. These need to be replenished on a regular basis so that the athlete remains healthy while maintaining his muscle mass. Those calories are the fuel that helps in enhancing the athlete’s performance. The carbohydrates an athlete needs to consume depend on the training volume and intensity which may vary all through the year due to the weather and other reasons like rest periods. Athletes also have to keep their weight in check because excessive weight hinders endurance activities especially where the athlete needs to propel his own body weight for an extra edge.
Though proteins provide only 5% of the energy needed during rest and exercise, they help athletes recover faster. Protein also helps athletes improve their performance. Therefore, serious endurance athletes need to ensure sufficient protein-rich foods in their regular diet. If an athlete has along and intensive training schedule, then the requirement of protein increases towards the end of the regimen. An athlete needs around 1.2-1.2/ kg/day as a rule unless the nutritionist recommends otherwise.
Athletes prefer a low fat diet specially those who want to reduce their body mass and for general health. However, endurance athletes need to consume enough fat so as to get at least 15% of their energy from it. Fat also helps in better absorption of nutrients like calcium, zinc and essential fatty acids.
The fad of “fat-loading” is a topic of debate among nutritionists and athletes where athletes consume a high-fat diet 2-4 weeks before a competition followed by a diet high in carbohydrates. Some say that this diet has the potential to enhance the athlete’s performance. But most nutritionists deny the benefits and do not recommend “fat-loading” because of long- term health risks.
Fat oxidation leads to decreased reliance on muscle glycogen in athletes who have gorged on fat which may lead to a better performance. But this may also lead to an unhealthy future. So, keep all pros and cons in mind and always take the advice of an expert.
I am Avni Kaul a Dietician in Delhi and Founder of Nutri Activania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition
Avni Kaul is Founder of Nutriactivania with Masters Degree in Food and Nutrition from University of Delhi and is also a Certified Diabetes Educator from Project Hope and International Diabetes Federation. She is a Leicester Mammas Ambassador trained in Lactation Counselling with NHS United Kingdom. Mammas support pregnant and new mothers and their families. Specializations of Avni Kaul Include Infant and Young Child Feeding Practises, Pre and Post natal diets, Fat loss, Muscle Gain and Holistic Health and Nutrition
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