Surrounding yourself with people who do cool activities usually inspires YOU to do those same hobbies. At Summit, there are a lot of people doing rad shi*t. Such as; People who travel to Spain, Italy, and Utah to climb big walls. Or individuals who Mountain Bike on daring terrain. We even have members who send their kids to surfing camps. IRONMEN. Ultra-runners. Backcountry skiers. Thru-hikers. Moral of it, there is no lack of inspiration at summit and no matte the activity you need to enhance and fuel those events with the proper nutrition.
You become pars of who you surround yourself with. That being said, it can make you want to tackle large events and al- day endeavors. They may guide you on how to succeed, but are they fully preparing you for the difficulty of these adventures? A huge component of long endurance events, or hard athletic feats, is nutrition. So, here’s a little basic guide to fueling.
1. Carbohydrates: Your Primary Fuel Source Carbohydrates are crucial for endurance athletes as they are the body’s preferred energy source during prolonged exercise. Focus on consuming complex carbohydrates, such as whole grains, fruits, and vegetables, to maintain steady energy levels. Aim to have a carbohydrate-rich meal 3-4 hours before your workout or event to maximize glycogen stores. During longer sessions (90 minutes or more), consider consuming simple carbs like sports drinks, gels, or fruits to keep your energy up to enhance and fuel your day.
2. Protein: Essential for Recovery Protein is vital for muscle repair and recovery. Incorporate lean sources of protein, such as chicken, fish, eggs, or plant-based options like beans and tofu, into your meals. Post-exercise, aim to consume 15-25 grams of protein within 30 minutes to an hour to kickstart the recovery process. You can do so with this Burger Bowl recipe.
3. Fats: Long-Term Energy Source Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, provide a longer-lasting energy source and support overall health. While fats are not the primary fuel during high-intensity exercise, they become more important during longer, lower-intensity activities. Balance your diet with moderate amounts of healthy fats to support endurance training.
4. Hydration: Key to Performance Staying hydrated is crucial for endurance athletes. Dehydration can impair performance, increase the risk of heat-related illnesses, and prolong recovery. Drink water regularly throughout the day and monitor your urine color as an indicator of hydration status. During long workouts, aim to consume 16-32 ounces of water per hour, supplemented with electrolytes if needed, especially in hot or humid conditions. If you want to make your own electrolyte drink, you can find a great Homemade Electrolyte drink recipe here.
5. Timing Matters: Pre- and Post-Workout Nutrition What you eat before and after exercise can significantly impact your performance and recovery. A balanced meal with carbs, protein, and fat 3-4 hours before training provides sustained energy. Afterward, refuel with a combination of carbs and protein to replenish glycogen stores and aid in muscle recovery. A ratio of 3:1 carbs to protein is often recommended.
6. Practice Your Nutrition Strategy Just as you train your body, you should also train your gut. Practice your race-day nutrition strategy during long training sessions to ensure your body can handle the types and amounts of food and drink you’ll consume during the event. This can help prevent gastrointestinal issues and optimize performance. Enhance and fuel is the name of the game.
By focusing on these fundamental aspects of endurance nutrition, you can enhance and fuel your performance, recovery, and overall well-being. So, just because Jimmy is running a sub-3hr marathon and living off of rice krispies doesn’t mean that his strategy is going to work for you. Every athlete is different, so it’s important to find a nutrition strategy that works best for you.