Endurance Training Nutrition

Running, cycling and swimming for prolonged periods creates post-workout nutrition demands similar to intense resistance training, according to the NSCA's Performance Training Journal. To maximize recovery and come back stronger for your next training session, they recommend that endurance athletes consume 1.2 grams of carbohydrates and 0.7 grams of protein per kilogram of body weight within 4 hours of completing your workout.

Using that formula, a 180 pound athlete would need 98 grams of carbohydrates and 57 grams of protein after training. A general daily carb to protein eating plan for this same individual would be about 1,260 grams of carbohydrates and 180 grams of protein. This takes into account all food and beverages consumed within a 24 hour period as well as nutritional supplements.

The Bigger Picture: Carbohydrates replenish the muscle glycogen your body uses to fuel intense strength and endurance training. The essential amino acids in protein work to negate the catabolic effects of muscle breakdown while encouraging anabolic muscle rebuilding. The amounts of carbs and proteins are generalized in this example and may need adjustment depending on the intensity of your training, but the post-workout timing is crucial to success.
Leave a Comment
Ahd Akhtar
Jun 10, 2008
Hey frenz i want to bring another point to ur notice, do intake th protein or carb within half an hour afta work out fr th best results else max within 2 hours. Ahd
Jun 20, 2008
I agreed with that, it is just like other work outs.