sport specific

Nitrates alter the energy cost of exercise

Nitrates alter the energy cost of exercise

The dietary nitrates in beet root juice alter running economy and cycling efficiency to help improve performance.

DAILY PROTEIN NEEDS FOR ENDURANCE ATHLETES

DAILY PROTEIN NEEDS FOR ENDURANCE ATHLETES

A normal, healthy diet requires about 10-15% of the total energy requirement come from protein.

IMPORTANCE OF PRACTICING RACE DAY NUTRITION

IMPORTANCE OF PRACTICING RACE DAY NUTRITION

The most common nutrition mistake made by marathon runners is not practicing their race day nutrition plan during training.

CHOOSING THE PRE-MARATHON DINNER

CHOOSING THE PRE-MARATHON DINNER

The night before a marathon is the last chance to fill muscle glycogen stores, so runners should choose foods high in carbohydrate. Good options are rice, potatoes or pasta.

BREAKFAST CONSIDERATIONS FOR RACE MORNING

BREAKFAST CONSIDERATIONS FOR RACE MORNING

The choice of what to eat for breakfast before a marathon is highly individual. The most important consideration is to get enough carbohydrate, at least 100 g, to have enough fuel for the race.

Recovery Protein Needs for Endurance Athletes

Recovery Protein Needs for Endurance Athletes

Endurance-trained athletes, similar to resistance-trained athletes, should eat ~20-25 g high quality protein for recovery.

The Relationship of Protein and Muscle Mass in Endurance Athletes

The Relationship of Protein and Muscle Mass in Endurance Athletes

Due to the type of training stress and high energy expenditure, endurance athletes do not need to reduce protein intake to avoid gains in muscle mass. Dietary protein may help promote adaptations to endurance training.