Endurance athletes are unique in their nutritional requirements, largely due to the fact that endurance exercise requires greater amounts of fuel. Preparation comes down to ensuring you get the right amounts of carbohydrates and other supplemental nutrients at the right time. Endurance athletes also need to get adequate protein to offset muscle protein breakdown and hasten recovery.
For endurance athletes, the pre-workout period is all about preparing the body for exercise and providing enough fuel to keep the muscles operating at a high level.
When an endurance athlete exercises intensely or for long periods of time, the supply of oxygen-rich blood may have difficulty keeping up with the demand. Ultimately, the lack of oxygen and a buildup of waste can result in fatigue, exhaustion, and subpar athletic performance (1). Vasodilation and the resulting increase in blood flow aids all athletes by increasing nutrient delivery, oxygen levels, and the removal of waste products.
Taking AMPED before exercise can support blood flow by providing vasodilation during training. It works by providing vegetable, critical for healthy blood flow. In addition, taking AMPED offers three main actives—creatine—to increase strength and power while offsetting fatigue.
The purpose of this period is to keep energy levels stable to prevent dips in performance. Endurance athletes heavily rely on carbohydrates to fuel their performance before, during, and after competition (10). When exercising for long periods, athletes burn quickly through glycogen (stored carbs in muscle) and the sugar in their bloodstreams. Eventually fuel stores run low and athletes hit a wall, exhausting themselves while hindering their performance. Since endurance-based activity burns through your body’s stored fuel source (glycogen), replenishment midway through your race, adventure, or ride is essential to maintaining stamina.
Another important part of your mid-workout nutrition plan is getting adequate fluids. Exercise performance is impaired when an individual is dehydrated by as little as two percent. Losses in excess of five percent of body weight can decrease the capacity for work by about 30 percent (18). There is little question that hydrating is one of the most important, yet overlooked, nutritional strategies for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature, and your body can lose several liters of sweat in an hour of vigorous exercise (19).
Intense endurance exercise affects muscles by depleting fuel stores like fat and carbohydrates. Waste products from metabolism increase and need to be removed. Muscle tissue needs rebuilding. The role of nutrients in the recovery process is clear. Consuming carbohydrates and healthy fats help restore fuel supplies for greater exercise potential while protein helps repair damaged tissue back to previous levels.
Summary: When and What to Take
Depending on digestion and comfort, consume a meal containing carbohydrates and moderate amounts of fat and protein no sooner than 90 minutes before training or competition along with at least 16 ounces of fluid. An example would be an IsaShake with a banana and a tablespoon of almond butter.
To replenish muscle and liver glycogen synthesis, consume roughly half your body weight in grams of carbohydrates (from foods like fruits, potatoes, or rice) over three to four hours post-exercise.
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