A Nutrition Plan for Endurance Athletes

Endurance athletes need enough energy for training and competition that demand long-lasting physical effort. Sound nutrition is important for keeping energy levels up, supporting muscle repair and aiding recovery. Here is a general nutrition plan for endurance athletes. Please agree your own plan with a dietitian:

1. Look at Your Macronutrient Balance

As a general guide, the distribution of macronutrients for endurance athletes often looks like this:

• 50-60% carbohydrate: The main energy source
• 15-25% protein: Needed for muscle repair and development
• 20-30% healthy fats: Provide longer-lasting energy

2. A Daily Eating Plan

Breakfast (to Refill Energy Stores)

• Wholegrain bread or porridge oats
• Eggs or cheese
• Avocado or olive oil
• A portion of fruit (banana, strawberries, apple)
• Milk or plant-milk alternatives

Snack (for Energy Before Training)

• Banana and peanut butter
• Yoghurt and honey
• Nuts (almonds, walnuts, hazelnuts)
• A protein bar or smoothie

Lunch (for Muscle Repair and Energy)

• Wholewheat pasta, brown rice or quinoa
• Chicken, fish or red meat
• A vegetable salad (with olive oil)
• Yoghurt or ayran (a Turkish salted yoghurt drink)

Snack (Before or After Training)

• A protein shake
• Banana and almonds
• Goat's milk or lor cheese (a Turkish fresh curd cheese, similar to cottage cheese)

Dinner (to Support Muscle Repair and Sleep)

• Grilled salmon or chicken
• Sweet potato or bulgur (cracked wheat)
• Vegetables cooked in olive oil
• Kefir or yoghurt

Before Bed (to Support Overnight Muscle Repair)

• Lor cheese or almond milk
• Flaxseeds or chia seeds
• Dark chocolate (a small amount)

3. Eating Before and After Training

Before training:

• Easily digested carbohydrate and protein 30 to 60 minutes beforehand
• Do not neglect your water

After training:

• A meal containing protein and carbohydrate within the first 30 minutes or so
• Water and minerals to help restore electrolyte balance

4. Water and Electrolyte Balance

• Your daily fluid needs depend on your training, the weather and your sweat losses; a dietitian can help you work out a plan, and some athletes drink about 2.5 to 3.5 litres a day.
• For electrolytes lost through sweat, drinks containing sodium, potassium and magnesium can be used.

5. Supplements and Supportive Foods to Discuss

Some supplements are often discussed for endurance athletes. They are not essential, so please speak to your doctor or dietitian first:

• Caffeine: Studied in relation to exercise performance.
• Beta-alanine: Studied in relation to muscle endurance.
• BCAAs: Studied in relation to muscle recovery.
• Omega-3: Studied in relation to inflammation and muscle recovery.
• Iron: Supports oxygen transport. Take iron only if a blood test shows you need it.

Nutrition is important for endurance athletes in keeping up energy levels and supporting muscle repair. With a diet plan that eats carbohydrate, protein and healthy fats in a balanced way, regular drinking and good electrolyte balance, the body can be given what it needs at the right time. Results vary from person to person.

This article is for general information only; please consult your doctor and dietitian about your own situation.