GENERAL NUTRITION GUIDELINES Energy: Carbohydrate: Protein: Fat: This category of sports are associated with high energy–expenditure.


Recommended intake is between 5 and 7 g/kg/d when training is reduced and as high as 10 to 12 g/kg/d during heavy training and racing season. Carbohydrate-loading (glycogen supercompensation) for competition is common.


Recommended intake is between 1.2 and 1.7 g/kg/d, with higher levels consumed during prerace and racing seasons.


Recommended intake is between 0.8 and 2.0 g/kg/d to match energy expenditure, with emphasis on heart-healthy fats.


COMMON NUTRITIONAL CONCERNS


Energy and Macronutrient Intake Energy and macronutrient needs are high, and proper food intake must be an integral part of training. A structured eating plan must be developed to support training throughout the year.


Weight Gain Aſt er the racing season is over, energy intake must be adjusted to refl ect the decreased volume and intensi- ty of training to prevent unwanted weight gain.


Body Composition Leanness and low body weight is advantageous in sports in which the body must be moved. Excess body fat can be detrimental because, unlike muscle, it is non–force-producing mass. Rapid weight or fat loss can be detrimental to training and performance, so changes to body composition must be slow. Small reductions in daily energy intake and some increase in activities of daily living will promote slow weight loss. Weight loss is best attempted during the recovery period or early in the preparation period.


Fluid and Sodium Intake Fluids to an endurance athlete are like water to a car’s radiator—without it, both will overheat and stall. Fluid intake must be balanced to avoid dehydration and prevent hyponatremia. Sodium needs must be individ- ually established. T e inclusion of sodium in products taken during training and racing is recommended.


Lack of Variety Variety and balance can be diffi cult day aſt er day. Athletes must avoid getting in a rut. Focus on whole foods, especially on off days.


Food Intolerances Some foods are not tolerated well during competition. Practice using various race foods and beverages dur- ing training to prevent problems during competition.


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