How Can Long-Duration Endurance Athletes Optimize Adaptation and Recovery?
The importance of nutrition before, during and after training for endurance athletes is a major factor that significantly influences adaptation and recovery between sessions. Although the role of protein remains debated, recent studies show that consuming high-quality protein is one of the essential components for endurance athletes.
Recent research has demonstrated the importance of an appropriate nutritional intervention before, during and immediately after training. In general:
Before and During Training
Drinks providing protein and carbohydrates have been recommended, with between 6 and 8% carbohydrates from different sources (maltodextrin, glucose and fructose) together with 100 mg/kg body weight of high-quality protein, such as Beef&Whey.
After Training
To accelerate and optimize recovery, young and older athletes, respectively, are strongly advised to consume a post-workout drink containing between 0.8 – 1.2 grams of carbohydrate per kilogram of body weight and between 0.25 and 0.40 g of high-quality protein per kilogram of body weight.
For example, a long-distance runner or triathlete weighing around 60 kg could be advised to consume a sports drink containing no more than 80 g of CHO and 6 g of high-quality protein per liter. Small amounts should be consumed from 10 to 20 min before and throughout training. This should be combined with a similar post-workout drink providing between 50 – 70 grams of carbohydrates plus 15 to 25 grams of high-quality protein, consumed immediately after training.
In general, regarding hydration, after training athletes should replace more fluid than the amount of body weight lost. For example, if an athlete began training or racing at 60 kg and finished at 59 kg, fluid intake—including the post-workout drink—should be close to 1.5 liters, preferably consumed within the 2 hours after training.
It is extremely important to note that consuming pre- and post-workout drinks will reduce fluid loss and maintain an appropriate supply of nutrient-rich blood to the muscles.
Dunia Pantoja
Degree in Physical Activity and Sport Sciences (UEM)
MSc in Sports Nutrition and Training
(Real Madrid University School – UEM)
