All articles tagged with #endurance athletes
A new review suggests that endurance athletes may require more protein than current guidelines recommend, potentially up to 1.8 g/kg of body weight daily, to support muscle repair, energy production, and recovery, especially on rest days, challenging the traditional focus on carbohydrates for performance.
Israeli Olympic long-distance runner Maor Tiyouri credits the Israeli salad as a staple in her diet, eating it twice a day. The salad, consisting of diced tomatoes, onions, and cucumbers topped with a light lemon-based vinaigrette, is not only a taste of home for Tiyouri but also provides important nutritional benefits for endurance athletes. The salad's high fiber content aids digestion and the cardiovascular system, while its colorful variety of vegetables offers vitamins, minerals, and antioxidants. However, athletes should avoid consuming salads close to training or competition due to the high fiber content that can cause gut discomfort. A recipe for an Israeli endurance salad is provided, featuring additional ingredients like red bell pepper, carrot, dates, cilantro, and Israeli feta cheese.
A new review in the Journal of the International Society of Sports Nutrition argues that it’s time for the endurance world to take another look at creatine. While creatine is better known to sprint and power athletes, it can help build strength and power for endurance athletes too. Creatine has a huge range of other possible benefits, including enhancing glycogen storage in the muscles, helping performance in heat, reducing neuromuscular fatigue, counteracting inflammation, and speeding up recovery.