Sports Nutrition for Endurance Athletes

Endurance athletes — runners, cyclists, swimmers, triathletes — face unique nutritional demands. High training volumes deplete glycogen, break down muscle, and create significant fluid losses.

Carbohydrate Demands

Carbohydrates are the primary fuel for endurance performance. Training sessions over 60 minutes benefit from intra-workout carbohydrates. Daily intake should reflect training volume — 2.5–4.5g per lb bodyweight for heavy training blocks.

Electrolytes

Endurance athletes lose significant sodium through sweat. Electrolyte supplementation during long sessions prevents performance decline and supports nerve function.

Protein for Recovery

0.6–0.8g per lb bodyweight supports muscle repair. Post-workout protein is especially important after long sessions that cause significant tissue breakdown.

Situational Creatine Use

Creatine may benefit middle-distance runners and athletes who include strength training. For pure endurance events, the minor weight gain trade-off should be considered.