A Meal Plan for Endurance Athletes

Endurance athletes rely on carbohydrates as their main fuel during exercise, requiring adequate stores and an external supply. Athletes exercising one to five hours per day require daily intakes of 6 to 12 grams per kilogram body weight, increasing with exercise duration. According to Clinical Sports Nutrition, before activity, endurance athletes should consume 200 to 300 grams of carbohydrates to replenish their stores and prevent hunger. During exercise, athletes should consume 30 to 90 grams of carbohydrates per hour. The American Dietetic Association suggests energy drinks, gels or bananas as good sources of carbohydrates. Post-exercise, carbohydrates should be consumed immediately to encourage recovery. Examples of carbohydrate-rich foods are bread, oatmeal, chocolate milk and fruit.

Protein only provides a tiny fraction of the energy needed for lengthy exercise, but it is critical in supporting muscle development and recovery. You need protein to maintain a balance between muscle breakdown and synthesis, to prevent injury and to encourage muscle repair. Endurance athletes should consume 1.2 to 1.8 grams of protein per kilogram body weight daily, with an emphasis on consuming protein within an hour of exercise. Consuming protein-rich foods immediately before and during exercise may contribute to gastrointestinal upset. Athletes should consume high quality proteins such as meat, milk and soy products.

美国饮食协会指出，在一般情况下，运动员需要的膳食脂肪摄入，使多达20到他们的每日热量的35％。运动员和非运动员应强调单不饱和与多不饱和脂肪，如植物油，富含脂肪的鱼类和鳄梨的来源，尽量减少饱和脂肪的来源，如黄油和腊肉的摄入，避免反式脂肪，在商业烘焙食品和人造黄油发现，共。运动赛事之前，防止肠胃不适，避免高脂肪的食物。

建议将根据运动员的性别，体重和活动有所不同，但对于一个高度活跃的耐力运动员，样品餐计划可能类似于以下内容：早餐开始，包括水果冰沙和花生酱的全麦吐司，随后燕麦棒和水果零食。午餐可以包括鸡肉三明治，水果和蔬菜沙拉或面食沙拉其次是谷物和牛奶的零食。晚餐可以由鸡肉，大米，红薯，绿色蔬菜和牛奶，其次是酸奶和浆果甜点。此外，运动员需要锻炼，它可以通过一个运动饮料，如巧克力牛奶提供，通过后锻炼小吃，接着在足够的水和碳水化合物。