Eating for Endurance Activities..need advice :)

[Lynn M.]

Hi-

I am doing a mini triathalon in August w/ a women's group. I've been asked to help w/ a "fueling/nutrition" plan for the group so that our performance is as good as it can be.

My question to all of you experienced long distance runners/triathloners, etc.. how do you switch up your diet when you are getting ready for a race as opposed to when you are off season?

I don't have much experience in fueling for longer endurance activities.. most of my knowledge is in eating for maximum muscle gains and strength increases. However, what changes for you when training for races?

Thanks in advance for any advice and comments you can share!

Take care, Lynn M.

 

[Kathy G]

Lynn,
I don't make any major changes in my nutrition when I train for marathons. I eat approximately 40-50% carbs/30-35% protein/20-25% fat year round. I personally limit grains (except oatmeal) due to a sensitivity to wheat. I get the majority of my carbs from fruit and vegetables and protein from lean meats, dairy, and protein shakes.

I only have a couple of "carb up" meals the day before the race which consist of a bagel for breakfast and a burrito and corn chips for dinner. It's just a preference, I don't like feeling bloated on race day with pasta the night before, lol!

Kathy g

 

[kathryn]

For best endurance, increase carbs (about 55-60% of calories perhaps). Carbohydrates are your endurance fuel.

 

[sunnyside]

The book "Eat Smart Play Hard" by Liz Applegate gives a break down (Menus) of what to eat a week before, the day before, the day of, and the meal after a Marathon. It's a great book for other sport activities also. She recommends 60 to 70% carbs, 20 to 30% Fat, 10 to 20% protien, the week of the event.

 

[Lynn M.]

Thanks everybody for the info.. I really appreciate your input!!

Take care, Lynn M.