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Training, nutrition, and mindset information based on science and experience to help support you in your cycling, triathlon, and running goals.
Sports Nutrition For Endurance Athletes
While there is not a single answer to sports nutrition that works for cyclist, triathlete, or runner, there are several elements that are important for everyone, and a few general guidelines can help you find a starting point for your sports nutrition plan. This article discusses key foods to include in your diet on a daily basis, foods to avoid for general health, how much carbohydrate, fat, and protein endurance athletes need, and high-level nutrition for training and racing.
Weight Loss for Endurance Athletes
Whether you are cycling, running, or swimming, It can be difficult to both lose weight and gain fitness at the same time. If your goal is to be faster, most athletes will benefit more from focusing on training over weight loss. However, if you are at a point in your season where it makes more sense to focus on weight loss, or if you need to lose weight due to health reasons, the following tips can help you lose weight without sacrificing performance.
How Much Protein Do Cyclists and Endurance Athletes Need?
Athletes need more protein than your average sedentary individual. Endurance athletes such as cyclists and triathletes should be consuming about 1.4 to 2.0 grams of protein per kilogram of body weight per day, spread out across the day in 20 to 40 gram servings.
How Much Carbohydrate Does an Endurance Athlete Need?
Carbohydrates are the main source of fuel for every cell in your body. Endurance athletes should aim for about 50 to 65% of their total daily calories to be from carbohydrates. The exact amount of carbohydrate that an athlete needs will depend on their frequency, duration, and intensity of training.
What Is the Effect of a Low-Carb Diet for Cyclists and Triathletes?
Fat-adapted diets and low-carb diets have been gaining popularity, but what does this mean for an endurance athlete? Is it worth for a cyclist or triathlete to try these diets? The short answer is no–for most cyclists in most situations, restricting carbohydrate intake is going to diminish performance potential.
What to Eat Before Training and Racing
Making sure you are fully fueled before a training session or a race is a key aspect to your performance. And the primary fuel you need to focus on is carbohydrates. Carbohydrates are the main source of fuel for every cell in your body–including your muscles and your brain.
Which is Better for your Workout? Water or Sports Drink?
The combination of carbohydrates and electrolytes in sports drinks makes it easier for your body to absorb the hydration, fuel your workout, and replace electrolytes lost from sweat so your cells can continue to function properly.
Fueling for Training and Racing
Whether you are a cyclist, triathlete, runner, or any endurance athlete, it's no secret that race day nutrition can make or break your event. Making sure you are eating enough of the right foods can benefit both racers and casual riders alike by improving performance, improving mental outlook and clarity, and just making your race or event more enjoyable overall.
Read More
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Sports Nutrition
- Jan 18, 2023 Sports Nutrition For Endurance Athletes
- Jan 5, 2023 Weight Loss for Endurance Athletes
- Oct 20, 2022 How Much Protein Do Cyclists and Endurance Athletes Need?
- Sep 28, 2022 How Much Carbohydrate Does an Endurance Athlete Need?
- Sep 6, 2022 What Is the Effect of a Low-Carb Diet for Cyclists and Triathletes?
- Aug 3, 2022 What to Eat Before Training and Racing
- Jul 28, 2022 Which is Better for your Workout? Water or Sports Drink?
- Jul 28, 2022 Fueling for Training and Racing
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Training
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- Nov 22, 2022 Cycling Training Zones for Power, Heart Rate, and Perceived Effort
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- Jul 28, 2022 5 Ways to Improve Cycling Performance
- Jul 28, 2022 How to Complete a Power Test
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Mindset and Wellness
- Nov 13, 2022 Mobility for Endurance Athletes
- Sep 12, 2022 Using Yoga to Reduce Chronic Stress and Improve Recovery for Athletes