A well-balanced diet containing the right amounts of macronutrients (protein, carbohydrates, and fat) and micronutrients (vitamins and minerals) is essential for child and adolescent athletes.
Athletes should consume fluids before, during, and after athletic events to help maintain hydration levels. Environmental temperature and humidity can affect how much an athlete sweats, and fluid intake is required to replace sweat losses.
Endurance athletes are a broad group of athletes who compete in long-distance sports, such as running, cycling, and triathlon. These athletes can require specific fueling strategies to help them achieve their goals and improve their performance.
Coach Levi has years of experience working with endurance athletes of all backgrounds and can create a personalized nutrition plan that will work for you. Whether you’re looking to run a faster marathon, complete an Ironman, or simply feel better during your training, Coach Levi can help!
Carbohydrate intake is critical to sustained energy production and performance for endurance athletes. The Academy of Nutrition and Dietetics, the Dietitians of Canada, and the American College of Sports Medicine recommend a minimum of 5-7 grams of carbohydrate per kilogram (g) of bodyweight (kg) for moderate intensity exercise or 6–10 g/kg for high-intensity exercise.
Protein is another important nutrient for endurance athletes, especially during prolonged exercise sessions. The scientific literature supports higher protein requirements for highly-trained and elite endurance athletes than the current recommended 0.8 g/kg/day [27, 28].
Weight loss athletes
Weight-loss athletes are typically lean and have a desire to lose body fat and weight to improve sports performance or achieve an aesthetically pleasing body shape. These individuals are particularly vulnerable to developing disordered eating behaviors when dieting, which can negatively impact sports performance (Sundgot-Borgen & Torstveit, 2010).
Athletes should aim for a diet that supports a negative energy balance, where there is more energy used than consumed. This is achieved through eating a low-energy density diet that limits carbohydrate, protein, and fat intakes to create a calorie deficit.
Carbohydrates are the primary fuel source for the body and can be consumed from a range of sources. Athletes need to ensure they consume sufficient carbohydrates post-exercise in order to refuel, but it is also important to eat the right type of carbohydrate.
The amount of carbohydrate an athlete needs will vary depending on their height, age, and activity level. A good rule of thumb is to consume 6 to 10 grams of carbohydrates per kilogram of body weight.
Young athletes need to eat healthy foods that fuel their bodies and brains for optimal performance. They also need to consume enough fluids to stay hydrated before, during, and after their training sessions.
Typically, young athletes should eat two to four hours before exercise and have a snack or drink one to two hours beforehand. These carbohydrates will top up muscle and liver glycogen levels, enhancing performance.
It is important for kids to eat a variety of whole grains, fruits, and vegetables to help keep them energized while they are practicing or competing. They should also eat plenty of iron-rich foods to improve oxygen transport, such as eggs, leafy greens, and lean meat.
If they eat a diet that is too low in carbohydrate, fat, and protein, it could lead to an unhealthy weight gain or poor athletic performance. Similarly, if they eat too little calcium or vitamin D, their bones may become weak and their muscles may be less strong.
RTS Nutrition Coaching
Athletes who want to maximize their performance and achieve optimal health benefits, including body composition and mental wellbeing, need an optimal nutrition plan. RTS Nutrition Coaching provides athletes with evidence-based advice on calories, macros, supplementation, hydration, meal planning, and timing to help them achieve their desired results.
Endurance athletes require specialized training and nutrition to maximize their performance, increase strength and muscle mass, reduce fatigue, and improve recovery. Coach Levi is an experienced sports nutritionist with a physical therapy background who knows how to meet the needs of this group of athletes.
The best nutrition plan for endurance athletes will take into account their current diet and exercise habits. It will also include suggestions on hydration and electrolyte intake to maximize performance and minimize injury risk. The most important aspect of any successful plan is maintaining a positive relationship with food. This will lead to a positive mindset, healthier eating habits, and greater self-confidence. The most effective way to do this is with optimal nutrition and lifestyle coaching.