Fuelling For Endurance Athletes- Nutrition Strategies For Long- Distance Runners, Cyclists and Triathletes

Fuelling for an endurance athlete is crucial. Endurance athletes push their bodies to the limit, whether it's on the road, in the water, or across miles of rugged terrain. Proper nutrition is the foundation of peak performance, and fuelling your body with the right balance of macronutrients, hydration, and recovery strategies will allow you to achieve your performance goals. Here’s what every endurance athlete needs to know about nutrition and hydration

How do macronutrients help endurance athletes?

To perform at your best, your diet should be a balanced mix of carbohydrates, proteins, and fats which are the three essential macronutrients widely recognised for their role in fuelling the body.

Carbohydrates: The Main Energy Source (40-65%)

Carbs are vital when it comes to endurance! They provide the quickest and most efficient form of energy, which gets stored in the muscles and liver as glycogen.

Before training or competition, follow a structured intake:

• 3 hours before: A balanced meal with complex carbs and some protein and fiber (e.g., oats with fruit and yogurt, whole grain toast with eggs).

• 90 minutes before: A quick-release carb source such as a banana, white bread with honey, or a small energy bar would be ideal.

• 30 minutes before: An energy gel, sports drink, or a small piece of fruit will allow for easy and fast digestion in preperation for activity.

• During long sessions, consume 30-120g of carbs per hour, depending on duration and intensity. Options include bananas, energy gels, sports drinks, or carb-rich chews.

• After exercise, endurance athletes should aim to consume 1.0-1.2 grams of carbohydrates per kilogram of body weight within the first hour to optimise glycogen replenishment

  
  

Protein: Essential for Recovery (15-25%)

While endurance athletes don’t need as much protein as strength trainers, it’s still crucial for muscle repair and recovery.

• Aim for lean proteins like chicken, fish, eggs, beans, tofu, and some athletes even reach for protein powders.

• Consuming protein within 30-60 minutes post-exercise can help reduce muscle soreness and speed up recovery.

  
  

Fats: Important for Hormonal Health (20-30%)

Fats play a larger role in hormone regulation and overall health rather than directly influencing performance.

• Focus on healthy fats from avocados, nuts, seeds, olive oil, and fatty fish.

• Hormonal health: Fats are essential for the production of key hormones, including testosterone and oestrogen, which play a role in metabolism, muscle repair, and overall recovery.

• Cell function and inflammation: Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, support cellular function and reduce inflammation, which can help endurance athletes recover faster from intense training.

• Vitamin absorption: Many essential vitamins, such as A, D, E, and K, are fat-soluble, meaning they require dietary fat for absorption. These vitamins contribute to immune function, bone health, and muscle contraction, all crucial for athletic performance.

Nutrition Strategies for Different Endurance Sports

Each endurance sport places different demands on the body, so nutrition strategies should be tailored accordingly.

Long-Distance Running (Marathons & Ultra-Marathons)

• Pre-run: Eat a high-carb meal 2-3 hours before (e.g., oatmeal with banana or toast with peanut butter).

• During: For runs over 90 minutes, consume 30-60g of carbs per hour (sports drinks, energy gels, or dried fruit).

• Post-run: Refuel with a mix of carbs and protein (chocolate milk, protein smoothie, or eggs with whole-grain toast) to support muscle recovery.

Cycling (Road & Endurance Rides)

• Pre-ride: A balanced meal with carbs, protein, and fats (e.g., scrambled eggs with whole-grain toast and avocado).

• During: Cyclists burn calories quickly—aim for 60-90g of carbs per hour from energy bars, sports drinks, or homemade energy bites.

• Post-ride: A nutrient-rich meal with lean protein, healthy fats, and complex carbs supports recovery. Think grilled salmon with quinoa and vegetables as a perfect example!

Triathlons (Sprint to Ironman Distance)

• Pre-event: Carb-loading 1-2 days before boosts glycogen stores—focuses on pasta, rice, whole grains, and starchy vegetables.

• During: A mix of carbs with electrolytes for sustained energy. The use of sports drinks, gels, salt tablets, and small whole-food snacks for longer races are extremly beneficial.

• Post-event: Replenish with protein, carbs, and anti-inflammatory foods (e.g., a recovery shake, salmon with sweet potatoes, or a nutrient-dense smoothie).

Hydration Fuelling For Endurance Athletes

Proper hydration is just as important as food intake. Dehydration can lead to cramping, fatigue, and decreased performance.

• Hydrate before exercise – Athletes should start the day with at least 500ml of water and continue sipping throughout the morning.

• During exercise – For workouts over 60 minutes, athletes should be drinking 500-1000ml of fluid per hour. A mix of water and electrolyte drinks helps replace lost sodium and potassium.

• Post-exercise – Rehydrate with water and electrolyte-rich foods like coconut water, bananas, and leafy greens.

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The 4 R's of Recovery

Optimal recovery involves more than just food and hydration. Implement the 4 R's of recovery to maximise endurance performance:

1. Replenish – Restore glycogen levels with carbohydrate-rich foods like rice, pasta, potatoes, and fruits.

2. Repair – Consume 20-30g of protein post-exercise to aid muscle recovery (e.g., Greek yogurt, chicken, or a protein smoothie).

3. Rehydrate – Replace lost fluids with water and electrolytes.

4. Rest – Allow adequate sleep and rest days to support full-body recovery.

Endurance athletes need a solid nutrition plan tailored to their sport and individual needs. Focusing on a combination of proper fuelling, hydration, and electrolyte balance ensures sustained energy, peak performance, and faster recovery.

At Nutrition and Co we’re here to support your endurance journey with expert advice leading you to fuel smart, stay hydrated, and go the distance!

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