The Evolution of Nutrition Prescription in Endurance Sports
Published by September 24, 2024 · Reading time 3 minutes · Created by ·Kevin Yven· via ·Sport Science AI
The Evolution of Nutrition Prescription in Endurance Sports
Nutrition has always been central to enhancing endurance performance, but as scientific understanding grows, so too does the complexity of dietary recommendations for athletes. This article traces the evolution of nutrition strategies, focusing on energy availability, macronutrient intake, and supplementation in endurance sports.
Macronutrient Intake for Endurance Athletes
The role of macronutrients in supporting endurance athletes has evolved with a greater focus on individual needs. According to Casazza et al., optimal calorie, carbohydrate, and protein intake varies by sport, training block, and individual athlete characteristics. Specific recommendations are based on the energy systems and muscle fiber types used during competition, and the timing and dosage of macronutrients, such as carbohydrates and proteins, are critical for performance and recovery.
Source: Casazza GA, Tovar AP, Richardson CE, Cortez AN, Davis BA. (2018). Energy Availability, Macronutrient Intake, and Nutritional Supplementation for Improving Exercise Performance in Endurance Athletes. Journal of Sports Science and Research.
Individualized Nutrition Strategies
For endurance events such as marathons, triathlons, and road cycling, an individualized nutrition strategy is essential. Jeukendrup explains that endurance athletes should focus on minimizing dehydration and preventing carbohydrate depletion, which are primary causes of fatigue. Recent guidelines suggest that athletes adapt their carbohydrate intake based on exercise intensity and duration, while avoiding over-hydration to prevent hyponatremia. Tailored strategies are also needed to address gastrointestinal issues, which vary from athlete to athlete and can significantly affect performance.
Source: Jeukendrup AE. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of Sports Sciences.
Carbohydrate Intake and Muscle Damage
In ultra-endurance sports, high carbohydrate intake during exercise can reduce muscle damage and improve recovery. A study by Viribay et al. found that consuming 120 g/h of carbohydrates during a mountain marathon significantly reduced markers of exercise-induced muscle damage (EIMD) compared to lower carbohydrate intakes. This highlights the evolving understanding of how precise carbohydrate supplementation can protect muscles and enhance recovery in extreme endurance events.
Source: Viribay A, Arribalzaga S, Mielgo-Ayuso J, et al. (2020). Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients.
Evolving Supplementation Guidelines
In addition to macronutrients, supplements like beetroot and caffeine have gained attention for their potential to improve time trial performance in endurance athletes. Recent research suggests that caffeine supplementation, taken in precise doses and timings, can significantly enhance endurance performance. Beetroot, known for its nitrate content, is also being studied for its role in improving oxygen efficiency and endurance.
Source: Casazza GA, Tovar AP, Richardson CE, Cortez AN, Davis BA. (2018). Energy Availability, Macronutrient Intake, and Nutritional Supplementation for Improving Exercise Performance in Endurance Athletes. Journal of Sports Science and Research.
Conclusion
The science of nutrition in endurance sports continues to evolve, with an increasing emphasis on individualized strategies for macronutrient intake, hydration, and supplementation. Athletes can benefit from tailoring their nutrition plans to their specific training needs, competition demands, and physiological responses to maximize performance and recovery.
