Endurance nutrition
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6th Jan '04, 2:05pm
I'm new to this forum but not new to running especially endurance running beyond the traditional 26.2. miles. While I use the word nutrition in the subject this is not an attempt to discuss weight loss programs be it Atlkins, Sears, Cabbage Soup, Newt tonsils, etc. but look at the latest studies/information concerning endurance activities in general and eating. To borrow the /carb/protein/fat notation from Sear's, what is/are the current suggested percentages of distribution for endurance. To keep it simple, let's assume the person does not have any diagnosed problems other than a few whacked synapses and prefers the long path to heaven.
Endurance nutrition
7th Jan '04, 9:18pm
carboydrates-60%
protein-15%
fat-25%
suppose it varies depending on what type of training you are doing.
for an endurance athlete you will need 60% carbs.
for an endurance athlete probably1.5g of protein per kg body weight.
the rest should be made up of fat.
pete
Endurance nutrition
8th Jan '04, 11:56am
The % breakdown of carbs, fats, proteins which are mentioned depend on how they're measured. The correct measure is the % calories from fat/pro/carb - fat is 9cals / gm, carbs 4cals/gm, protein 4cals /gm. So obviously aiming for a 20% fat, 60% carb, 20% protein every 100cal means 2.2gm fat, 5gm protein,15gm carb or in gram% 10% fat, 22.5%prot, 67.5% carb. I think American Heart Association recomments < 30% of calories comes from fats but we're talking about endurance athletics.
Also important is the type of fat or carb - ie good healthy monosaturates (olive oil,peanut oil)or bad saturates(cholestorol...). Some recommend high glycemic index fast-release carbs such as white bread for endurance training tho I personally prefer slow energy release wholegrain.