30 Seconds Summary7 Endurance Nutrition Recommendations
- Endurance athletes require 60-90g of carbohydrates per hour during workouts lasting over 2.5 hours, regardless of body weight.
- A mix of glucose and fructose is crucial for optimal absorption when consuming over 60g of carbs per hour, ideally 2/3 glucose and 1/3 fructose for 90g/hr.
- Avoid fats and fibers during workouts as they slow down digestion and impair carbohydrate delivery.
- Hydration is vital, especially in workouts or races lasting more than 75 minutes, with recommendations to consume 500-1000 mL of water per hour.
- Match daily caloric intake with calories burned during exercise, ensuring adequate carb consumption throughout the day for energy and recovery.
- Endurance athletes should increase caffeine intake to between 3-6mg/kg body weight before exercise for enhanced focus, alertness, and energy.
- During a fat loss phase, cut fats first and minimize protein reduction before reducing carb intake to maintain training quality and muscle glycogen.
Renaissance Periodization
Alex Harrison
