Nutrition strategies for endurance sports and recovery

Effective nutrition for endurance sports focuses on managing two primary energy reservoirs: carbohydrates and fats. Carbohydrates are converted into glucose and stored as glycogen in the liver and muscles, providing rapid energy for high-intensity efforts. While fat stores are much larger, they release energy more slowly and are better suited for low-intensity or resting states.

For activities exceeding 90 minutes, it is recommended to consume easily digestible carbohydrates that are low in fiber and fat to prevent gastrointestinal issues. Suggested foods include bananas, dates, raisins, honey, rice cakes, or white bread with jam. Aiming for approximately 30–60 grams of carbohydrates during such sessions can help maintain performance.

Pre-workout nutrition should ideally occur two to three hours before exercise, focusing on easily digestible meals like pasta or rice with vegetables and a small amount of oil. Post-workout, the priority is replenishing glycogen stores using foods with rapidly utilizable sugars, such as bananas or rusks. Maintaining hydration and consuming five portions of fresh, seasonal fruits and vegetables daily can help replenish essential minerals lost during physical activity.