Sports Nutrition for Endurance: Carbs, Protein and Timing

Under-fuelling is more common than over-fuelling among amateur endurance athletes. Match carbohydrate to session type (3-5, 5-7 or 7-10 g/kg per day), take 1.6-2.0 g/kg protein across four meals, keep fat at 20-30% of intake and prioritise iron, vitamin D and calcium. On race day use a familiar carbohydrate-rich meal three hours before and 30-60 g of carbohydrate per hour.

Most Athletes Eat Too Little

Under fuelling is more common than over fuelling. Low energy hurts sleep, mood and recovery first. Performance drops later. Fixing intake often gives a bigger gain than adding another session.

Simple Daily Targets

Match carbohydrate to the day. Easy days need less, hard days need more. Aim for around one point six to two grams of protein per kilo. Spread it over four meals. Keep fat at a fifth to a third of intake.

Race and Match Day

Eat a familiar carbohydrate rich meal about three hours before. Take thirty to sixty grams of carbohydrate per hour during long efforts. Drink to thirst and add salt when it is hot. Never try something new on the day.