If you do between at least one and several hours of intensive sports in succession, you are doing an endurance sport. In an endurance sport, your body will have different energy needs than during short-lived strength training, for example. If you do endurance sports, you should take this into account in your diet.
If you train intensively for an extended period, e.g. for between at least one and several hours in succession, you are doing an endurance sport. This is the case, for example, with cycling, long-distance skating or running a marathon. It won't surprise you to know that your body has different energy needs for endurance sports than if you alternate shorter periods of training with rest. In endurance sports, your body needs to use its energy in a much more balanced way. If you do endurance sports, you should take this into account in your diet.
What is a healthy diet if you do endurance sports?
Always have a high-carbohydrate base in your diet. For example, food with a base of wholegrain bread, potatoes, pasta, rice and/or legumes. In addition, watch out for fat and eat sufficient protein. Protein is often found in lean meat and fish, but also in quark and nuts, for example. Also, make sure you eat a varied diet. Because... as well as not being particularly healthy eating spaghetti bolognese every day is also very boring.
Before, during and after exercise
In particular, the times at which you eat are very important in endurance sports. By eating at the right time and in the right quantities, you prevent stomach and intestinal problems and energy deficits. Make sure you have a nutritious but low-fibre meal about two hours before exercising, but don't eat too much. You don't want your blood sugar level to rise too much, which will cause you to have an after-dinner dip and make you feel tired. Will you be exercising for more than 1.5 hours in a row? Then take on some extra carbohydrates while exercising. You can do this by eating a banana, but energy drinks and energy gels are also ideal. In any event, it is important to keep drinking sufficient quantities when you are exercising.
After doing an endurance sport, your body needs to recover. To do so, it is important to eat another high-carbohydrate and high-protein meal.
Tips about high-protein foods can be found in this blog post.
