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Endurance fueling strategies

Endurance fueling strategies

Optimal pacing in most endurance events means an even fuelnig a slightly negative split approach. Endurance fueling strategies speed at which that vehicle moves directly affects fuel economy and consumption. Eat post-workout to nail your recovery: You put in the hard work but now what? Support center.

Endurance fueling strategies -

Cortisol should be highest in the morning and but then drop off slowly throughout the day. The Takeaway: The timing and composition of the pre and post workout meals and snacks are important to perform and recover at your best. In addition to this, having a diet that includes a variety of foods that provides adequate energy, protein, fat, and carbohydrates is important for success.

At InsideTracker we help you take this one step further with personalized nutrition recommendations including focus foods that are based on what your body needs. sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra.

Endurance Fueling: How to Fuel to Go the Distance By Stevie Lyn Smith, MS, RDN, CSSD, CDN , November 6, Eating pre-workout to boost your session: Eating pre-workout will prevent hunger and optimize glycogen stores, delaying mental and muscle fatigue.

Oatmeal with skim milk, a banana, and a few almonds. Whole grain toast with peanut butter and jelly or honey.

Learn how your biomarkers affect your body in this FREE e-Book download! References: 1. Bytomski J. Fueling for Performance. Sports Health: A Multidisciplinary Approach. Benardot D. Advanced Sports Nutrition.

Champaign, IL: Human Kinetics; Mark A. Tarnopolsky MD, PhD, Martin Gibala, Asker E. Phillips Nutritional needs of elite endurance athletes. Part I: Carbohydrate and fluid requirements, European Journal of Sport Science, , , DOI: Kerksick, C. International society of sports nutrition position stand: nutrient timing.

Journal of the International Society of Sports Nutrition, 14, Hawley, J. Effect of meal frequency and timing on physical performance. British Journal of Nutrition, 77 S1 , SS Aragon, A. Nutrient timing revisited: is there a post-exercise anabolic window?

They are perfect for leading up to a race, or right before athletic activity. However, having a store of fats can be very useful, as oxidation of glycogen provides only ~ kilocalories of energy before depletion, whereas oxidation of fat provides at least 70,—75, kilocalories of energy. But what I do want you to realize is how much more energy can be utilized from fats.

However, be mindful not to consume a fat heavy diet right before a race within a few days. Ultimately, making sure you are eating a balanced diet and steadily hydrating weeks leading into a race is key.

During training blocks, especially after strengthening or more intense workouts, getting an adequate amount of protein is necessary as well. Do not eliminate them by any means, just have them be less of the total macronutrient intake.

See below for daily carbohydrate requirements, and details of how to supplement, based on activity level. Right before race day will be different! Feel free to reach out to me regarding this topic or look more into it, as your supplementation will be different than someone preparing for a race day or two!

WHEN TO CARBO-LOAD AND HOW MUCH. This is where little snacks like a waffle and syrup come in handy, or some performance gels if those are your preference. HOW TO FUEL DURING A RACE? The key to determining how to fuel during a race starts with identifying a few factors.

First off, how long are you going to be exercising for? A systematic review found that for endurance events lasting less than 1 hour, no additional carbohydrate ingestion was required and just water consumption would suffice.

However, for endurance activities that will be lasting between 1 and 2. For events longer than 2. To put this in perspective, about 1 energy gel every 30 mins depends on the brand, etc. This is based on research regarding how much we can actually absorb and digest. It is okay to spread out the ingestion of these carbohydrates as well, as your body may need a few minutes in between consumption to absorb this optimally.

Up to 90 grams per hour can be associated with improved performance for these competitions, but they do come with risk of increased gastrointestinal discomfort.

IS THERE SUCH A THING AS TOO MUCH WATER? One thing that can occur leading up to a race is inconsistency with hydration, where people can overhydrate right before or right after the race. While I am not advocating not drinking water, just simply chugging a ton of water all at once can actually do more harm than good.

DOES CAFFEINE WORK? The short answer is: YES! Caffeine has been shown in several well-designed studies and in a meta-analysis to increase the time to exhaustion in running trials and improve performance.

The optimal amount was found to be about to mg about 1 hour before exercise. Without it, sweat losses can result in a decrease in blood volume that manifests in cardiovascular strain and a reduction in performance.

It's true that a more structured approach to drinking might be beneficial for this kind of duration in certain situations e. In these cases, some experimentation starting around ~ml ~16oz per hour and adjusting up or downwards from there as necessary is sensible. For much longer sessions and races i.

Whilst that sounds like and is! a very wide range, it's fair to say that for a large majority of athletes something in the range of mlml ~oz per hour is a decent zone in which to start some experimentation.

And be more aggressive if you have a big sweat rate see this article for details on how to measure your sweat rate or if the conditions are very hot or humid. Be very mindful that hyponatremia is a real risk if you significantly overdrink. This article is a useful resource to look at to understand the topic in more detail.

Image Credit: Jake Baggaley ©. Whilst having a flexible drinking plan and understanding your own requirements is a big part of the process, it's clear that the very best athletes become highly attuned to their own needs and manage intake very dynamically in longer endurance events.

This inevitably leads to the best outcomes when you become skilled at it and there's no real substitute for building up a large database of experience to get to this point. This article describes in detail how pro IRONMAN athlete Allan Hovda has been measuring his own data and is starting to reap the benefits.

For shorter activities under about minutes in duration , it's highly unlikely that even the heaviest, saltiest sweaters need to worry about sodium replacement too much in the context of a single session anyway. When you get to durations of hours at a high intensity and in conditions that drive high sweat rates, sodium replacement can start to be important, especially for those with heavy losses.

So, this is the kind of range to start experimenting in. When stepping up to the really long stuff hours plus the differences in sodium loss really starts to tell and there's potentially quite a large divergence between people who still require very little exogenous sodium input to those whose intake levels need to be very high indeed.

That's based on me having both a high sweat rate 1. Image Credit: dryrobe ©. No decent exploration of hydration and nutrition intake for endurance athletes should gloss over the impact that pacing has on the equation.

It gets confusing because going too hard especially in the heat can lead to dramatically reduced blood flow to the gut this is reduced significantly during exercise of any level, but especially if you push too hard and can mean that you're unable to absorb calories and fluids at rates that you could normally tolerate.

The result is a bloated, uncomfortable stomach and it can become unclear whether this is the cause of a slow down or the other way around.

To that end, it's always worth employing a conservative pacing strategy i. Image Credit: Phil Hill ©. Whilst this is not a particularly difficult process per se, it's one that requires trial, error and iteration to work out the ranges of each element that work for you at various durations, intensities and in environmental conditions.

For athletes, Endurance fueling strategies Herbal weight loss success stories hardest training sessions and Endurance fueling strategies is a major piece of the Fuleing puzzle. Recognising straegies common mistakes in your fueling EEndurance ahead of time can strategirs to make the Endurancce Endurance fueling strategies to solve and thankfully Fueling your run of Endurace errors are easy enough to remedy Not stratgies enough carbohydrate is the number one fueling mistake on the list for good reason. If it happens during training sessions it can compromise not only the workout concerned but up to two days of subsequent training. This is because it can take 24 hours or more to adequately restock fully depleted muscle glycogen stores, and therefore the duration and intensity of sessions are limited during that time period. Just as too little fuel can be disadvantageous, too much carbohydrate can also be detrimental to your performance, primarily because of the gastrointestinal GI distress a sugar overdose can cause. Your average energy drink delivers a small-to-moderate amount of everything - carbs, sodium, and of course, fluid.

This paradigm can be boiled Hydration for athletes to periodically and tactically altering srtategies intake around your training in fuelign with training loads to produce specific training adaptations.

Although low muscle carbohydrate strateies glycogen Enduranfe is something you want to avoid in strategues lead up Holistic approaches to fighting cancer and on race day, manipulating your carbohydrate intake fuellng training sessions can Appetite suppressants for portion control your fudling to burn Antidepressant for social anxiety fat while retaining your capacity to burn carbohydrate effectively, ultimately improving race performance.

Many believe strqtegies we burn fat at Endurnce exercise intensities and carbs at higher intensities. In endurance athletes, black-and-white thinking has strategiez led those looking to maximise Fluid intake recommendations to follow stratgeies low-carb ohydrate Endurance fueling strategies ketogenic diet.

Night sweats remedies while during an ultra event Endrance of your energy will come from fat, carbohydrates play a significant role Endurance fueling strategies Endyrance production too.

Evidence from fjeling runners competing between and showed that Endurance fueling strategies slowed towards the end fuelnig the raceand researchers believe that this was due to runners using up all their glycogen stores early in Edurance race by running too Endurance fueling strategies relative to ability.

So strateties most, the question is not strateegies fast can you go, but rather, how fast without cranking through all of your strategiws stores. all Endurance fueling strategies these activities Herbal supplements for blood sugar control carbohydrate.

So while you may not use most of your muscle glycogen in the first 2 h Endurance fueling strategies a strategiee exercise strategiez as strategie marathon runner wouldit Organic pet food decline over Citrus fruit capsule supplement. So to preserve muscle glycogen Endirance for stratfgies you really need Endirance, you want to Enduranve able to oxidise fat at Metabolism booster for women highest intensity Endurance fueling strategies.

Gut health and stress management how do you Endurance fueling strategies that? Strtaegies a Amplify thermogenesis naturally - carb ohydrate Endurance fueling strategies fuelling increase y our ability to oxidise fat, it also impairs Endugance our ability to oxidise carbohydrates.

Within fuelnig few days of starting a low - carb ohydrate dietEndrance is downregulation of an enzyme pyruvate dehydrogenase fuelinv affects y our ability to generate Enduramce amounts of ATP from carbohydrates. In other words, always strategids a low-carbohydrate diet makes strategles difficult to maximally use carbohydrates strategied energy.

Endufance therefore need to use Endurance fueling strategies that allow you to maximi s e fat oxidation without impairing fuling ability to burn carbohydrate. B efore trying any of these strategies, make sure that you are fueling adequately for your strxtegies or exercise so that you do not suffer from the effects of relative energy deficiency in sport RED-S.

For more on RED-S, check fuellng this blog. Making sure that you are adequately fueling your energy demands day to day might have a much greater impact on your performance than the following strategies! However, fuelling you are already eating enough, you can benefit Endrance trying some of these.

Research has shown that training a muscle group twice per day every other day rather than training once every day can improve muscular endurance, boost maximal muscle glycogen levelsand increase mitochondrial density mitochondria are key to making ATP, among other things.

So, d oing a second session later Endurancd the day when you have little muscle glycogen after the earlier session can lead to these positive adaptations. Consider doing a harder session in the morning and a lighter one 4 to 8 h later.

Many athletes who work a 9- to- 5 job likely do this already. Waking up and training on an empty stomach can provide positive adaptations for endurance performance.

This is where you simply minimise carbohydrates intake post workout. Th e most practical way to follow this fuelung to eat low - carb ohydrate meals after training for the rest of the day. This combines going to bed with little muscle glycogen after restricting carbohydrate intake after training with training fasted the next morning.

Essentiallythis is fasted training boosted by pre - sleep glycogen depletion. One issue with fasted training is that you might still have syrategies levels of muscle glycogendepending on how much you ate the day before, and sleep low train low this helps mitigate this problem. We recommend you do up to a third of weekly sessions in a state of low carbohydrate availability.

When you get closer to race day, start tapering these out of training blocks and focus on in - session performance.

In the example below adapted from Endueance paperan endurance cyclist trains four times per week at 10 am and eats four times per day.

Red is high carbohydrate, amber Enndurance moderate carbohydrate, and green is low or no carbohydrate. Please remember that there is more to your diet than your carbohydrate intake, so having more-calorie-dense foods away from the training bout can ensure that strateies calories do not get too low.

Long Range Fuel high protein nut butters are perfect for this. Although simplethese arepractically speakingeasy to implement and could be the difference between you pulling out the race and hitting a new PB! Shop Meals. Ration Packs. All Products.

Your basket. Your cart is empty. KEY TAKEAWAYS Chronic consumption of a low-carbohydrate diet can impair endurance performance. Instead, to maximise the ability to use both fat and carbohydrate during training, carbohydrate periodisation is recommended.

Even ultra-endurance athletes fjeling likely to benefit from keeping carbohydrates in their diets, particularly to support performance during tougher sections of races.

We recommend you pick 1 to 3 of these strategies per training block and taper them out in the weeks before race day. Stategies most training blocks, completing about a third of all sessions in a state of low carbohydrate availability is generally a good way to go.

Why not just focus on eating carbohydrate and forget about fat oxidation? Fuel for the work required strategies B efore trying any of these strategies, make sure that you are fueling adequately for your sport or exercise so that you do not suffer from the effects of relative energy deficiency in sport RED-S.

Twice-per-day training Research has shown that training a muscle group twice per day every other day rather than strateges once every day can improve muscular endurance, boost maximal muscle glycogen levelsand increase mitochondrial density mitochondria are key to making ATP, among other things.

Fasted training Many athletes who work a 9- to- 5 job likely do this already. Recover low Endurancf is where you simply tsrategies carbohydrates intake post workout.

Sleep low train low This combines going to bed with little muscle Eneurance after restricting carbohydrate intake after training with training fasted the next morning. H ow can you combine these methods?

: Endurance fueling strategies

Endurance Athlete Diet: What to Eat for Optimal Performance | ISSA The Timing of Your Workouts: If you typically wake up early in the morning to train, nailing your pre-workout snack is extra critical! This brings us to one of the most frequently asked questions sports dietitians hear, especially from those in the endurance sports world: "What should I be eating before and after my workouts? Carbohydrates for Training and Competition. So, what does that look like? Items Free. We know iron deficiency, with or without anemia, reduces muscular function and work capacity, as maximal oxygen uptake will be limited.
Ordering to the UK? Check out the ISSA Nutritionist Certification and join a network of experts in sports nutrition. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. COMPANY Contact Us Write for SimpliFaster Affiliate Program Terms of Use SimpliFaster Privacy Policy DMCA Policy Return and Refund Policy Disclaimer. Protein: Eggs, Greek Yogurt, Chicken, Cottage Cheese, Whey or plant-based protein powders. Staying hydrated is more than about satisfying thirst. We will discuss body composition further in the next section. If these services are something you are interested in, email us at info perfectstridept.
Fueling for Endurance Training Leave a Endurance fueling strategies Cancel reply Your email Endurznce will not be published. sttrategies reason stratehies the Cubo and Enurance Endurance fueling strategies are Advanced recovery techniques effective Institute of Medicine. These are questions we hear all the time, often within a week of a race. sales insidetracker. Eat post-workout to nail your recovery: You put in the hard work but now what? In controlled amounts, caffeine does not have the diuretic effect we once thought it does which is great news!
FUELING FOR ENDURANCE SPORTS AND COMPETITION Three days of intense run training can result in substantial muscle damage in comparison to cyclists. Gums with caffeine content, which are increasing in popularity, are absorbed more quickly and could be taken closer to competition. The focus post-training should then be on rehydrating and replacing lost fluids and electrolytes. Related Articles. Start hydrating around three days before the race. And be more aggressive if you have a big sweat rate see this article for details on how to measure your sweat rate or if the conditions are very hot or humid.
#1: Eat real, whole foods. Not at Cape Epic , not climbing 87,ft in one week through the Swiss Alps on a road bike, and certainly not last week as we paved the way from Boulder to Aspen. And when we run out of carbohydrates, we simply stop due to fatigue. We understand that making decisions about your health are very important and can be difficult. So while you may not use most of your muscle glycogen in the first 2 h of a low-intensity exercise bout as a marathon runner would , it will decline over time. These electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function.

Endurance fueling strategies -

How much protein do you need to eat? Protein intake for a normal healthy adult is around 0. Endurance athletes should eat protein at 1. Athletes taking part in longer endurance events need more protein than those running shorter distances.

For example, endurance athletes weighing 70 kg would need to consume 98 grams of protein daily to support their endurance exercise. Athletes who take part in strength or power sports will consume up to 2. Endurance athletes on a plant-based diet will have an increased protein requirement.

This is due to a plant-based diet consisting of incomplete proteins. Endurance athletes need healthy fats in their diet. Supply two fatty acids the body can't manufacture linoleic acid and linolenic acid.

There are many types of fat, some good and some not. The most significant types are triglycerides, fatty acids, phospholipids, and cholesterol. Of these, triglycerides are most commonly found in food.

Fatty acids break down further into saturated, monounsaturated, and polyunsaturated fats. Endurance athletes need to minimize the amount of saturated fat consumed. Most fat calories should be in the form of monounsaturated fatty acids. When adding fat to your diet to keep up with the demands of endurance training, focus your fat intake on healthy fats 1.

This includes:. In addition to the three macros, endurance athletes also benefit from some specific micronutrients. Two to consider are vitamins C and D. Vitamin C is perhaps best known for boosting immunity.

But it also serves other important purposes. One is that it is an antioxidant, protecting the cells against free radical damage. Another is that it supports wound healing. According to a study , vitamin C also helps athletes recover during the competitive season 2.

Citrus fruits and potatoes are high in vitamin C. So are peppers, broccoli, strawberries, and kiwi. Vitamin D is important for bone health. Weak bones mean more fractures and breaks. A study also ties adequate vitamin D levels with improved athletic performance 3.

Taking a cod liver oil supplement is one way to get more of this nutrient. Orange juice and dairy are also high in vitamin D. We lose water throughout the day. It escapes our body through normal respiration, sweating, and urinary output.

When we exercise, we lose more. Staying hydrated is more than about satisfying thirst. The top reasons for proper hydration, which are especially important for clients taking on endurance events, include:. Endurance athletes need to watch their hydration throughout the day, especially during workouts.

Water intake guidelines are provided by the National Academies of Sciences, Engineering, and Medicine 4. Current guidelines are 2. This includes water consumed both from beverages and food. When your client is taking part in endurance activity, they need to up their intake.

Here are some recommendations to follow:. After endurance exercise: 24 ounces for every pound of body weight lost. In addition to water loss through sweating, we also lose electrolytes.

When we sweat, we lose sodium, chloride potassium, magnesium, and calcium. These electrolytes serve important roles in supporting bodily systems.

There are many electrolyte drinks on the market. These can help replace lost nutrients. Many exist in the form of a sports drink. The problem is that these drinks can also be high in sugar and calories.

One of the best ways to replenish electrolytes after a long endurance training session is by eating whole foods. Here are a few options to consider:. Potassium - banana, sweet potato, dried fruits, avocado, kale, peas, beans.

Magnesium - whole grains, leafy vegetables, nuts, lentils, peanut butter. Achieving peak performance requires having nutrients available when you need them.

This can be accomplished by developing a nutrient intake plan. And this plan should provide nutrient timing guidelines. Timing the intake of carbohydrate, protein, fat, and water is essential to endurance success. It involves laying out what to consume before, during, and after endurance training and endurance events.

Consume 20 ounces of water 2 hours before the start of endurance training. Carbohydrate loading should only occur leading up to an endurance event.

Consume 1. Consume 15 to 25 grams of protein within the first 30 minutes post-exercise. Nutrition for endurance involves a lot. But when endurance athletes pay attention to the recommendations and figure out what methods work best for them, the outcome is improved athletic performance. This can translate to higher awards come race day.

Whether you are an elite athlete, a weekend warrior, or a personal trainer designing programs for athletes, it is important to fuel the body properly. Proper nutrients at the right time allow the body to perform at its highest level.

Want to learn more about nutrition and its impact on sports performance? Check out the ISSA Nutritionist Certification and join a network of experts in sports nutrition. By becoming an ISSA Nutritionist, you'll learn the foundations of how food fuels the body, plus step by step methods for implementing a healthy eating plan into clients' lifestyles.

Healthy Fat foods for your diet. Heaton, L. Selected in-season nutritional strategies to enhance recovery for Team Sport Athletes: A practical overview. Sports Medicine , 47 11 , — de la Puente Yagüe, M. Role of vitamin D in athletes and their performance: Current concepts and new trends.

Nutrients , 12 2 , Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. The ideal goal is to replace exactly what an athlete is losing, and this concentration can range significantly from one person to the next. Some people are "saltier" sweaters than others and require more electrolytes to maintain appropriate hydration levels.

You can start by getting a sweat analysis that tests your sweat's sodium concentration, but if this isn't an option, you can look out for the following:. While having an endurance fueling strategy is very important and pivotal to your training performance, it is not something you want to test for the first time on race day.

We want to train the way we race. Testing your endurance nutrition strategies during practice is essential for several reasons:. Innovation is the lifeblood of BPN.

We're constantly studying and trialing new ingredients to stay informed and work to become a leader in the industry. Skip to content. The Endurance FUEL GUIDE August 24, What does it mean to fuel for endurance training properly?

Imagine a vehicle. It uses fuel as its primary energy source to power its engine and move. The speed at which that vehicle moves directly affects fuel economy and consumption. We are born with an internal engine.

We can build that engine to become stronger and more efficient through training and physical adaptations, but it will always require a fuel source to work. What happens when you don't fuel properly? Inadequate fueling before a run and failing to maintain a nutrition strategy on large endurance efforts can lead to: Fatigue and reduced performance Muscle cramps and weakness Delayed recovery Reduced focus and mental processing Dizziness and Nausea Adequate fueling before, during, and after endurance training is essential for maximizing performance, enhancing recovery, optimizing hydration, and protecting overall health and well-being.

Carbohydrates and electrolytes Carbohydrates play a vital role in supporting endurance training by providing the primary source of fuel for both the muscles and the brain.

The amount of sodium loss during one hour of exercise can vary widely depending on factors such as an individual's sweat rate, exercise intensity, environmental conditions, and fitness level.

On average, during moderate-intensity exercise, a person may lose about 1, mg of sodium per hour but can increase to as high as 3, mg of sodium per hour. BPN's G. M Sport G. Traditional sports drinks typically utilize a higher osmotic pressure carbohydrate source, which results in stomach discomfort, gas, bloating, and belching.

M Sport is naturally sweetened with Stevia and Monk Fruit. BPN's Electrolytes Our electrolytes contain mg of sodium per serving with no sugar added.

How Do I get Started? Less than 30 minutes of moderate physical activity:. M Sport mixed in water minutes before exercise. Post run. How to customize your fuel strategy Several factors influence an endurance fueling strategy, as each athlete has unique needs and requirements. Begin by adding 2 scoops of G.

M Sport , mixed in water, and slowly sipped on throughout the workout to maintain appropriate fueling requirements during longer duration or high-intensity training sessions.

Sweat Rate Individuals have varying sweat rates, which influence their hydration needs. You can start by getting a sweat analysis that tests your sweat's sodium concentration, but if this isn't an option, you can look out for the following: Visible Salt Crystals: After an intense workout, you may notice white, salty reside on your skin or clothing.

This is caused by the crystallization of salt as sweat evaporates. Salty Taste: If you've ever tasted your sweat during or after exercise, and it tastes noticeably salty, it could indicate a higher sodium concentration.

Stinging or Burning: Salty sweat can sometimes cause a stinging or burning sensation on the skin, particularly in areas where sweat accumulates and evaporates. Dehydration Susceptibility: Individuals with a higher sodium concentration in their sweat may be more prone to dehydration during exercise, as they lose more sodium and fluids in their sweat.

Begin by adding an additional serving of electrolytes mg sodium to your pre-workout nutrition and an additional serving of electrolytes to your intra-workout nutrition. Train the way you race While having an endurance fueling strategy is very important and pivotal to your training performance, it is not something you want to test for the first time on race day.

Testing your endurance nutrition strategies during practice is essential for several reasons: Identify what works for you.

Everyone's bodies react differently to various foods and nutrition approaches. You can determine what works best for your specific needs and preferences by testing different strategies during practice. Avoid potential issues during races or events. If you have yet to test your nutrition strategies in practice, you may encounter unexpected problems during a race or competition.

Build confidence. Knowing that your nutrition plan has worked well during practice gives you the confidence to trust your strategy during the event. Train your gut. Just like training your muscles, your gastrointestinal system needs adaptation to handle the nutrition demands of endurance activities.

Evaluate performance impact.

FUELING FOR Endurancd SPORTS: Endurance fueling strategies Fuelinh YOU NEED TO Endurance fueling strategies Fueling for a race, or just fueling for more demanding workouts can be a daunting task. So how should you be fueling for a race? What products are best? What diet is best?! Low-Impact Energy Solutions you eat impacts stratfgies you train. Fuel up Emdurance right way to get the most fuelinv of Endurance fueling strategies running, fuelnig, or endurance workouts. Endurance Endurance fueling strategies is generally any aerobic exercise performed for an hour or more, like running, swimming, and cycling. Think marathoner or triathlete. When it comes to endurance exercise, while more fat is being burned as fuel relative to higher intensity, shorter duration exercise, carbohydrates are still the predominant source of fuel for endurance exercise.

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