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 which help in enhancing the athlete’s performance also. The carbohydrates an athlete needs to consume depends 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 specially 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, it helps athletes in recovering 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 of enhancing 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.
About the author: Avni Kaul is India’s most trusted nutritionist and wellness coach. She is a specialized nutritionist as 
well as Diabetes Educator and specializes in weight management, child nutrition, skin and beauty health, thyroid disorder, cardiovascular health, diabetic management, wedding nutrition, sports nutrition, and corporate wellness.
