By Suzanne Girard Eberle

Endurance activities Nutrition will consultant you in making a choice on the optimum meals, beverages, and supplementations so that you can teach longer, get well extra fast, steer clear of accidents, and accomplish your functionality pursuits in any patience exercise.

activities dietitian and previous elite runner Suzanne Girard Eberle provides a fueling software that addresses the original issues of persistence athletes:

• street and path operating, from 5K to a hundred+ miles
• biking and mountain cycling, from time trials to multiday rides
• Duathlon and triathlon, from dash to Ironman
• wintry weather activities, from Nordic ski races to mountain ascents
• Water activities, together with rowing and open-water swimming
• Environmental stipulations, together with severe temperatures and excessive altitude

The 3rd version contains meal making plans innovations for vegetarian athletes and people with foodstuff asthma and intolerances in addition to profiles, recommendation from elite persistence athletes, and methods for heading off the commonest pitfalls of teaching. Endurance activities Nutrition will gasoline your top functionality.

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Additional resources for Endurance Sports Nutrition (3rd Edition)

Sample text

Glucose can be used immediately as fuel, or can be sent to the liver and muscles and stored as glycogen. During exercise, muscle glycogen is converted back into glucose, which only the muscle fibers can use as fuel. The liver converts its glycogen back into glucose, too; however, it’s released directly into the bloodstream to maintain your blood sugar (blood glucose) level. 1 Estimated Energy Stores in Humans Energy source Storage site Approximate energy (kcal) ATP/CP* Various tissues 5 Carbohydrate Blood glucose 80 Liver glycogen 400 Muscle glycogen 1,500 Serum free fatty acids 7 Serum triglycerides 75 Muscle triglycerides 2,500 Adipose tissue 80,000+ Muscle protein 30,000 Fat Protein *ATP/CP = adenosine triphosphate/creatine phosphate 32 Meeting Energy Demands in addition to their own private glycogen stores.

The body constantly uses and replenishes its glycogen stores. The carbohydrate content of your diet and the type and amount of training that you undertake influence the size of your glycogen stores. The capacity of your body to store muscle and liver glycogen, however, is limited to approximately 1,800 to 2,000 calories worth of energy, or enough fuel for 90 to 120 minutes of continuous, vigorous activity. If you’ve ever hit the wall while exercising, you know what muscle glycogen depletion feels like.

Stay on top of your fluid needs by drinking a minimum of 8 cups (2 L) of fluid a day. Emphasize healthy beverages such as water, 100 percent fruit or vegetable juice, low-fat milk, herbal tea, and, when appropriate (such as before, during, and immediately after exercise), sports drinks. To prevent kidney stones and reduce your risk of colon and bladder cancer, aim to drink at least 4 cups, or half of your daily intake, as water. Alcohol, soda, and other highly caffeinated energy drinks aren’t the best hydrating 28 Eating Smart, Training Smart, Racing Smart choices.

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