Nutrition for Endurance Athletes Everything You Need to Know

Carbohydrates are the body’s main source of fuel during exercise

Why Carbohydrates?High blood glucose levels prevent

nutrition- related fatigue

Before The Game3 -5 Hours

CarbohydrateProteinFibreFat

Goal: Ensure adequate liver glycogen and blood glucose levels

Before The Game30-60 Minutes Prior to Exercise

Goal: Maintain adequate blood glucose levels

Between Periods/During Exercise

Goal is to maintain energy, hydrate, and restore electrolytes from sweat

After The GameImmediately After

Within 30 minutes Soon After

Carbohydrate Protein

Goal: Restore and replenish muscle and liver glycogen stores

High GI CHO are most effective at restoring muscle glycogen

High GI Carbohydrates

Low GI Carbohydrates

Take Home Messages• The muscle cell’s preferred energy source is carbohydrate in the form of glycogen

• When glycogen stores are low, fatigue occurs

•What you eat before and after exercise highly impacts performance and recovery