NUTRITION

• Macronutrients for Endurance Athletes:

• Carbs: ~65-70% of total intake – unrefined vs. refined/processed

• Fat: ~10-15% of total intake

• Protein: ~25% of total intake 

                     -Grams/day = ½ x (body weight in pounds)

• Timing w/ Training/Competition:

• 2 hours before: ~ 300cal low-fat meal 

• 30 minutes before: ~50-100cal light snack 

• 30-45 minutes after: High protein/low-fat meal

• What to AVOID:

• Fried food

• Foods high in saturated fat

• Dairy or high-fat foods < 2 hours before activity

HYDRATION – *Drink Before Thirst*

• Timing:

• Day before: Minimum of ½ x body weight in ounces of water

• 2 hours before: Minimum 20oz water/low sugar sports drink

• 10-20minutes before: 10oz water/low sugar sports drink

• Recovery: within 2 hours, replace fluid loss (24oz/lb lost)

• What to AVOID: 

• Coffee/Tea

• Soft drinks

• Fruit juice 

*General nutritional information has been provided and foods listed are suggestions.