If you’ve started training for an endurance event, you’ve probably thought about what you should be eating.
We all know nutrition is important to get the most out of our training. But with busy lives, nutrition can easily get pushed to the side, and there’s also a lot of conflicting information on what to eat.
High carb verse low carb – what’s better?
Do I need gels, electrolytes, protein powder?
How much fluid to consume?
Whats the rules with meal timing?
Here are 5 mistakes I commonly see people make when it comes to fuelling for endurance:
1. NOT EATING ENOUGH FATS
With endurance, you want to be able to tap into your fat stores. You DO NOT need to go into ketosis to do this.
BUT you do need to make sure your body knows how to use fat as a fuel source. And to do that, you need to have fats in your diet.
2. OVER-EATING CARBOHYDRATES
Too much carbohydrates can leave you feeling heavy, sluggish, bloated. Yes, carbohydrates are important (especially if you are a menstruating female), but for most people the recommended intake of 7-10g/cho/body weight/day is ALOT, and unnecessary.
3. NOT EATING ENOUGH CALORIES
If your training has ramped up, you might find yourself craving extra sugar and salt (Resulting in the 4 pm snack attack, or the after-dinner munchies)
You also might find your energy is lacking.
Both of these are signs your not quite hitting your nutrient and calories requirements.
4. RELYING ON PACKAGED FOOD
Even with sports nutrition, I still advise clients to adopt a more whole food way of eating. Think of it this way, if you want your engine to run at it’s best, you only want to put in the best fuel.
I know packaged snacks are convenient, but with a little prep and the right knowledge, you can get all the fuel you need from REAL food. (And feel so much better for it!).
5. FOCUSING ON WEIGHT LOSS NOT FUELING
PLEASE IGNORE websites which tell you to be X weight for your sport.Your perfect weight for your sport is that weight you sit at where you can eat enough to fuel your training. If weight loss happens as a result of you exercising more, and eating better quality food, then fine. BUT exercising whilst restricting your food is going to send you into a downhill spiral of fatigue, getting sick, and feeling rubbish. Trust me, I’ve been there.
Remove the weight pressure, focus on eating to fuel your training, to keep you happy and satisfied, and your body will take you to where it needs to be.
As a sports nutritionist, I work with a range of athletes to optimise their diet so they can perform at their best, maximise recovery, prevent energy crashes, prevent the evening snack attacks and take out the confusion around what and when to eat.
If you would like to find out more about how we can work together, flick me a message via my contact page and we can go from there.