Nutrition for endurance athletes
Fueling Your Endurance Journey
If you're into sports or regular exercise that lasts more than 30 minutes, you're already on the path of endurance training. It doesn't matter if you're a weekend warrior, a dedicated athlete, or someone in between – endurance matters. Whether running a marathon, cycling for hours, or swimming your heart out in a triathlon, your body demands the right fuel.
Endurance training isn't just about sweating it out; it’s a game of two types – muscular endurance and cardiorespiratory endurance. Muscular endurance keeps your muscles pumping without quitting. Cardiorespiratory endurance ensures your heart and lungs can deliver the oxygen and blood your muscles need for the long haul.
Here’s the kicker: Your body needs energy to sustain endurance activities. Think of it as your body’s fuel tank; you need the right "fuel" to keep going. This article dives into the nutritional "gasoline" you need for your endurance journey.
Energy Balance: Fuelling the Endurance Machine
Before talking about what to eat, let’s figure out how much you need to eat.
Imagine Catherine, a dedicated decathlon runner. She’s running, swimming, and cycling around 80–95 km weekly. We start with her Basal Metabolic Rate (BMR) – the energy she’d burn at rest.
For Catherine, her BMR is 6,550 kJ (1,400 kcal) (based on her weight of 64 kg × BMR multiplier of 22). But that’s not all – we must factor in her activity level. Since Catherine trains hard 6–7 days a week, we multiply her BMR by 1.725 to find her Total Daily Energy Expenditure (TDEE).
Catherine needs around 10,100 kJ (2,415 kcal) per day to keep her engine running.
On more intense training days, she might need up to 11,300 kJ (2,700 kcal). It’s all about matching energy in vs. energy out.
Carbohydrates: Your Endurance Rocket Fuel
Carbs are the primary fuel for endurance athletes, providing quick energy for long workouts.
Target: 50–65% of daily energy from carbohydrates
How much? It depends on your training volume:
5–7 g/kg body weight per day if training ~1 hour daily
8–10 g/kg per day if training 2–4 hours daily
10–12 g/kg per day if training 4–6+ hours daily
For Catherine (~64 kg), that means 320–640 g of carbs per day depending on training load.
Protein: Your Endurance Repair Crew
Protein supports recovery and muscle maintenance.
Target: 1.2–1.4 g/kg body weight per day
For Catherine, that’s about 75–90 g of protein daily.
Protein is important before and during exercise (not just after). Lean meats, dairy, and plant-based sources are all great options.
Fats: The Backup Generator
Fats should make up 20–30% of daily energy intake.
They provide essential fatty acids and help maintain energy balance, but avoid "fat-loading" as it can make you feel sluggish.
Micronutrients: The Little Giants
Key players include:
B vitamins for energy production
Vitamin C & E for recovery and immune support
Iron for oxygen transport
Calcium, sodium, potassium for muscle and fluid balance
Aim to cover these with whole foods first, supplements if needed.
Hydration: Your Endurance’s Best Friend
Hydration regulates body temperature and blood plasma volume.
Weigh yourself before and after training. Every 1 kg lost = ~1 litre of fluid to replace.
Sip water throughout the day, don’t just chug at once.
For long or hot sessions, add electrolytes.
Nutrient Timing: When to Refuel
Before training: focus on carbohydrates to top up glycogen stores.
During exercise: small amounts of easily digestible carbs for sessions longer than 60 minutes.
After training: carbs + protein within 30–60 minutes to speed recovery.
In Conclusion
Endurance training is a journey, and proper nutrition is your roadmap. Fuel your body with the right mix of carbs, protein, fats, and micronutrients. Stay hydrated and time your meals wisely. Supplements can support you, but food is the foundation.
You’ll go the distance with the right fuel. Lace up those shoes, hop on that bike, and dive into your adventure—well-fueled and ready for success.
Ready to Fuel Your Endurance Performance Like a Pro?
Book Your FREE Endurance Nutrition Assessment
Discover how to optimise your carb-protein-fat balance for sustained energy, faster recovery, and peak endurance performance with our sports nutrition specialist.
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Your Endurance Nutrition Journey:
→ Start Smart: Personalised fuelling strategy + endurance macro framework tailored to your training volume
→ Accelerated: 14-day endurance nutrition program with weekly performance tracking and hydration protocols
→ Complete: Endurance transformation package: nutrition coaching + endurance training optimisation
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