Endurance training isn’t just for marathon runners. Whether you’re prepping for a 10K or a charity bike race, you’re putting extra demands on your body.
PRIMED AND READY
To make the most of an hour or longer of training, you need the right fuel beforehand. Simple carbs are ideal because they provide an immediate energy source.
Aim for 50-75 grams of easily-digested carbs like bananas and oatmeal, along with moderate amounts of protein, two to four hours before exercise.
ON THE RUN
When you push your body, your skeletal muscles get tapped for energy. Consuming BCAAs (branched-chain amino acids) during and after strenuous exercise helps preserve muscle energy stores.
REPLENISH FOR RECOVERY
When you run, ride or swim for long periods of time, you sweat—a lot. Drinking water with electrolytes can replace the large amounts of minerals and fluids you lose as a result. It’s also crucial to consume protein throughout the day to support repairing and rebuilding of muscle.
PROTECT YOUR JOINTS
Pavement-pounding and rigorous exercise put pressure on your joints, which can potentially put the brakes on your training. If you’re worried, a daily glucosamine and chondroitin supplement and fish oil pill can help.