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Nutrition Tips for Boosting Your Endurance

03 Sep, 2019 • by Admin

Nutrition is a key factor in endurance sports and is just as important as a good training regimen

The number of calories you need for running depends on a number of factors: your body weight, how fast you run, how long you run, and your training frequency. A recreational runner will have very different calorie needs than a competitive runner who logs 100 miles per week while training.

Carbohydrate is the most important fuel for runners, so consuming adequate carbohydrate on a daily basis is necessary to replenish your energy stores. When you train, eat whole grains, fruits, and vegetables at every meal.

Healthy foods help to build up your stamina and increase your energy levels. As a sportsperson, you need foods that are designed to not only give you energy but also keep you feeling full all day long.

If you have a lot of stamina, you are basically an unstoppable mean machine which will keep on going no matter what. If you lack it, on the other hand, you’ll feel exhausted to the point of iserable death after a couple of minutes of exercising. Sounds awful, I know.

Choose your carbs wisely

What you may not know is that carbs aren’t all the same. The two groups that you must keep in mind are complex carbs, and simple carbs. Complex carbs are broken down in the body throughout a long period, helping to provide you with energy and endurance throughout the day, whereas simple carbs are absorbed straight away, helping to boost your glucose levels. If you want to increase your stamina straight away, simple carbs can be quite beneficial.

Limit your caffeine consumption

Caffeine is a stimulant. This means that it can increase a person's heart rate and give them temporary energy boosts. Caffeine is present in many coffees, teas, and soft drinks.

Caffeine can give people a boost when they are feeling fatigued. For maximum effect, a person should limit their caffeine consumption. The body can become tolerant of caffeine, requiring an increasing amount to achieve the same effect.

It is better to avoid drinks with lots of added sugars or fats, such as soft drinks and premade coffee drinks.

Cut back on refined sugar

Refined sugars, including white, brown, liquid cane sugar, and similar sweeteners, provide a shot of energy that ultimately comes crashing down later. Too much sugar can actually make you more tired, because the foods high in refined sugar lack the kind of calories that keep you going. Additionally, sugar feeds infections in the body, which keeps you sick longer than necessary and then your body uses up available energy by fighting illnesses.

So, if you’re feeling tired throughout the day, cut back on the amount of refined sugar you’re consuming. Try a sugar-free version of your favorite drink at Starbucks, or opt for fruit instead of a cookie.

If you find yourself craving sweets too often, get tested for nutritional deficiencies. Fatigue can be caused by lack of B vitamins or vitamins C or D, too.

Break up with fast food

You’ve heard this before, but no list of health hacks can exist without this one. Heavily salted food that’s high in simple carbs is a recipe for a disaster. Eating this way will kill your chances at increasing energy, stamina, and endurance.

Do your best to systematically replace fast food in your life with healthier choices. If you can’t completely cut out fast food, just switch one meal with a couple of protein packs that you can get at any grocery store for three bucks.

Don't skip breakfast

Make sure you start your day on a healthy note. Breakfast is the most essential meal of the day and in order to improve your body's metabolism, its best to not skip this meal. If possible, make oat meal or whole wheat bread and eggs part of your breakfast routine.

Occasionally, you can also treat yourself to some peanut butter as it helps increase the intake of 'good' calories and can significantly boost your energy.

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