Training Fuel for Endurance

Any aerobic exercise that lasts an hour or more is considered an endurance activity, including cycling, swimming, and running. Consider a triathlon or a marathoner. But regardless of whether you're competing or not, if you're engaging in this kind of physical activity, it's crucial to understand how to feed yourself differently for it than for a sport that relies on strength and speed or stop-and-go movements.

Let's examine the variations and discuss some important suggestions for enhancing endurance fueling.

Exercise requires carbohydrates both before and after.

While more fat is consumed during endurance exercise compared to higher intensity, shorter duration exercise, carbohydrates continue to be the main fuel source for this kind of activity. Although the body uses the carbs we consume before exercise to sustain us, the longer and harder the workout, the more the body depends on glycogen.

Energy from carbohydrates is kept in the muscles and liver as glycogen. Perceived exhaustion levels rise as this energy is used up, until you reach a point where you are physically unable to continue. This is known as "bonking." You've run out of glucose and glycogen when you bonk.

How can I prevent bonking? Before and during endurance-based activity, consume adequate carbohydrates. Aim for 30-60g of carbohydrates 30–60 minutes before to activity for 1-2 hours of training, then aim for an extra 30g of carbohydrates every hour.

Concentrate on sources of simple carbohydrates with little fiber and fat. Here, foods that are liquid, semi-solid, or solid all work. You might choose from actual food alternatives, a specially developed endurance drink, a gel, chews, or an energy waffle. Find what works best for you without upsetting your stomach by experimenting with different possibilities both throughout training and outside of competition.

Aim for at least 60g of carbohydrates before exercise and then an extra 60g of carbohydrates every hour if exercising for 2-3 hours. 90g of carbohydrates per hour are ideal for endurance activity lasting more than three hours, and you should search for alternatives that have both glucose and fructose to enhance absorption.

It may take some practice to consume and tolerate that much carbohydrate while exercise. Step by step increase the intensity. If you're training for a race, start preparing for it many weeks or months in advance, and have your fuelling plan down pat.

What about gorging up on carbs?

It has been shown that carb loading may boost endurance and performance for endurance sports by as much as 20%. You are trying to supersaturate glycogen reserves through carb loading. Usually, it's only advised for activities that last for more than 90 minutes and that are conducted with moderate intensity or higher. So, whether you're walking or jogging at a lesser intensity or running a 5k, 10k, or half marathon, this is not essential and may even be harmful.

You store 2-3 grams of water for every 1 gram of glycogen. This might weigh you down and make exercise of shorter length or lower intensity more difficult.

Aim for 10–12 grams of carbs per kilogram of body weight if you are participating in or preparing for a longer event when carb loading may be appropriate. Consumption of this would occur 24–36 hours before the event. Once again, it takes time for the body to adjust so that it can handle and use this much glucose properly. Additionally, each person's body has a different capacity for storing glycogen. Your body can store more glucose the more muscle you have.

Let's finish by discussing some foods and supplements that may be beneficial for endurance training:

• When consumed 1-2 hours before to an endurance workout, beetroot juice might help athletes use less oxygen, which could increase their stamina and endurance. There are many supplementary beetroot varieties that could be worth trying.
• Inflammation and discomfort may be reduced and muscle recovery can be accelerated with tart cherry juice. The majority of research show that 8–12 oz or a 1-2 oz concentrate taken twice day is beneficial.
• Supplementing with caffeine may also be beneficial for maintaining endurance, but not everyone will react to it the same way, and large doses of caffeine may induce GI discomfort, so start with a modest dose and see how you react to it.
• Are you still unsure about your carb intake? To get started now, visit the BBcom Carb Calculator.