Nutrition for endurance athletes is no longer a marginal subject – it is at the heart of maximum performance. However, despite the growing interest, disinformation remains unclear. From the confusion of carbohydrates to the erroneous fasting training, many athletes make critical errors that compromise their performance, their restoration and their long -term health.
In this article, we decompose Seven myths of common endurance nutrition– And explain the real science behind them. These ideas come directly from a certified sports dietitian experienced to support endurance athletes at all levels.
False nutritional ideas of endurance athlete
1. Myth: Eating more food will improve performance
Some athletes believe that “loading carbohydrates” or eating large meals before a race gives them an energy advantage. Unfortunately, the over -rusant, especially just before an event – can turn around. This often leads to Bloating, cramps and stomach painEspecially when unknown foods or excessive fibers and carbohydrates are consumed.
Why it happens:
During the exercise, blood circulation is directed far from the intestine and towards the working muscles (de Oliveira et al., 2014). This makes digestion less effective, increasing the risk of gastrointestinal distress.
Also, More carbohydrates do not always mean more fuel. A review of 2020 revealed that once pre-exercise carbohydrates, the metabolism rate of carbohydrates during the exercise does not necessarily increase with higher consumption (Rothschild et al., 2020). But completely jumping the carbohydrates also cause sub-performances. SO, Timing and moderation of meals are important.
Take to remember:
Eat food that your body tolerates well. Focus on easy-to-diger carbohydrates before running and test your supply strategy during training, not the day of the race.
2. Myth: Quick digestion carbohydrates are always better during the exercise
It is a popular belief that “rapid” carbohydrates like glucose are greater than energy during long events. But it is Too simplistic.
Here is the real story: your body cannot absorb 60 grams of a single type of sugar per hour (Gamekendrup, 2014). But the combination of different sugars – such as glucose and fructose – allows the use of the body up to 90 grams per hour Or more.
Example:
In a study, a mixture of glucose and fructose increased carbohydrate oxidation by 75% compared to glucose alone (Currell and Jeukendrup, 2008).
What it means for you:
- For short events (<2 hours), only one source of sugar is often enough.
- For longer events, use products with Multiple carbohydrates transportable (for example, glucose + fructose or maltodextrin + fructose) for better energy and digestion.
3. Myth: it doesn’t matter How You get your calories
Some athletes believe that as long as they reach their calorie or macronutrient goals, the form – solid food against liquid – does not matter. But this is not true, especially during endurance events.
Why is it important:
- Solid foods require more digestion, which can be problematic during high impact activities such as the race.
- Liquid nutrition (like gels or mixtures of drinks) is absorbed more quickly and causes less stomach problems, especially during long breeds.
Advice:
- Cyclists: You can tolerate solid options such as energy bars or rice cakes.
- Runners / triathletes: Get liquids or gels associated with water for easier digestion.
4. Myth: fats do not help with performance
Many endurance athletes completely avoid fat, thinking that they are slow to digest and do not support energy needs. But it is only partially true.
Here is the nuance:
Yes, Fats are slower to digestSo you shouldn’t eat a meal rich in fat just before a race. But during longer and low -intensity efforts, your body Based strongly on fat metabolism For fuel, especially if you are well trained.
Funny fact:
Elite endurance athletes often burn more fat and preserve glycogen during exercise. If your diet is too heavy in carbohydrates and low in fats, your performance can set.
Suggestions:
- Add healthy fats (such as nuts, seeds and fatty fish) to daily meals.
- Avoid meals rich in fat just before training or running.
5. Myth: If it works for them, it will work for me
Copying someone else’s nutritional plan – whether your training partner or a professional athlete – is risky.
For what?
Everyone has different energy needs, digestion speeds, perspiration rates and metabolic responses.
Example:
If an amateur cyclist tries to match the contribution of a pro – according to 100 g of carbohydrates / hour and 1 l of water – they may feel inflated or slow. The high contribution of carbohydrates without appropriate adaptation can overwhelm your intestine.
Best practices:
Start with general guidelines (for example, 30–60 g of carbohydrates / hour) and adjust according to your training data, your body weight and your personal tolerance.
6. Myth: I should constantly drink water during the exercise
Overhydration can be just as dangerous as dehydration.
During prolonged endurance events, Your body loses both Fluid and electrolytes (sodium, potassium, chloride). The replacement of water alone can lead to hyponatremiaA potentially fatal condition caused by low blood sodium.
What to do instead:
- To use Mixtures of electrolyte or sports drinksEspecially in long events or hot weather.
- Measure your perspiration rate to personalize your cash supply:
Formula::
(Pré -Excicece weight – Post -exercise weight + liquid consumed – Urine volume) ÷ Hours.
Additional tip:
Drink cold liquids In hot environments, can help reduce body temperature in the nucleus.
7. Myth: Basty training helps burn more fat
“LOW train” (with low availability in carbohydrates) is a trendy tactic, but it has risks, especially for endurance athletes.
Issue:
Endurance training is catabolic. If you do not consume adequate carbohydrates or proteins, your body can start to decompose muscle tissue for energy (Tarnopolsky, 2004).
Solution:
Provide your sessions with carbohydrates and a little protein to protect muscles and support recovery. For long training, intra-session proteins (such as BCAAs or small combos of protein-carb) can help reduce muscle degradation.
Caution:
Posting training can be effective when used selectively and in the right training phase, but should not be your default approach.
Conclusion: Personalization beats popularity
Understanding the truth about endurance nutrition requires more than the following trends. This means recognizing the unique needs of your body and adapt accordingly. The right strategy is personalized, based on evidence and tested in the training– Not the day of the race.
If you want help in optimizing your endurance nutrition, contact a personalized consultation with our sports dietitian. Whether online or in person, we can help you feed more intelligently and perform better.
References
- Tarnopolsky, M. (2004). Protein requirements for endurance athletes. Nutrition, 20 (7–8), 662–668. https://doi.org/10.1016/j.nut.2004.04.008
- Currell, K. and gamekendrup, AE (2008). Superior endurance performance with ingestion of multiple transportable carbohydrates. Medicine & Science In Sports & Exercise, 40 (2), 275–281. https://doi.org/10.1249/ms.0b013e31815adf19
- Gamekendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during the exercise. Sports medicine, 44 (Suppl 1), S25 – S33. https://doi.org/10.1007/S40279-014-0148-zz
- De Oliveira, EP, Burini, RC and gamekendrup, A. (2014). Gastrointestinal complaints during exercise: prevalence, etiology and nutritional recommendations. Sports medicine, 44 (Suppl 1), S79 – S85. https://doi.org/10.1007/S40279-014-0153-2
- Rothschild, JA, KILDING, AE and PLEWS, DJ (2020). What should I eat before exercise? Nutrients, 12 (11), 3473. Https://doi.org/10.3390/nu121134733
