Joybynature.com Team

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The right kind of endurance athlete diet has been charted below for endurance athletes to have a healthy physique which is required along with the power to give the best performances.


The need for carbohydrates is the most. It is the fuel which burns to provide the body with strength. Carbohydrates in the right quantity in an athlete’s diet are a must. The carbohydrate diet depends on the kinds of exercises or activities the athlete is involved in. Those who exercise up to 5 hours a day need up to 12 grams of carbohydrates per kilogram of their body weight. A range of 200gm to 300 gm carbohydrate must be there in the body before you set your hand on exercises. When the athlete is involved in the exercise, intake of 30-90 grams of carbohydrate is required. Post exercise too carbohydrate needs to be supplied to the body so that the carbohydrate store is replenished. For post exercise, food rich in carbohydrates needs to be taken like fruit, milk, bread and oatmeal. For other times energy drinks or gels and even fruits can be consumed. Banana is a good source of carbohydrate in an athlete’s diet.


Second in the flowchart of an endurance athlete’s diet is protein. When concentrating on lengthy and time consuming exercises, protein is required. Protein aids in muscles building and recovery. During workout, muscles are lost. So there is a need to maintain the balance in build up and break down which is why proteins are very important. Proteins need to be eaten in the ratio of 1.2-1.8 g per kilogram of an athlete’s weight. Protein should be taken within an hour of exercise. Before and later intake of protein can be injurious to the health. Meat, milk and soya are good ways of including protein in the diet. Diary products are a must in an athlete’s diet. However, monounsaturated or polyunsaturated fat should be taken. Some suggestions are fatty fish, avocadoes, vegetable oil. Butter, margarine and bacon are also suggested.

Sample meal for an endurance athlete’s diet is –

  • Breakfast- peanut butter, whole wheat brown bread, fruit smoothie
  • Snack- Garnola Bar and fruits
  • Lunch- salad of fruits/vegetable/pasta along with meat sandwiches(chicken)
  • Snack- milk and cereal
  • Dinner- curry, rice, vegetables
  • Dessert- berries and yogurt

Along with this, water is must. Water re-hydrates the body. Energy drinks and fruits juices are also recommended.

Click here for healthy food supplements which are suggested for endurance athletes.


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