Endurance sports nutrition

Endurance specific nutrition strategies

Strengthening your nutritional base

boost performance by assessing your daily eating habits and addressing the unique nutritional needs of endurance athletes

Meeting energy needs of distance demands

Learn how endurance events and our response to training place unique demands on the body's fuel sources and energy systems

Boosting your strength to weight ratio develop and maintain maximal lean mass and strength for your endurance sport

Timing fuel and fluids for optimal results

Maximize your training and racing results with smart fueling strategies before, during, and after endurance efforts

Using supplements effectively

Safely incorporate ergogenic aids into your nutrition game plan

Solving peak performance challenges

Prevent common complaints such as muscle cramps and anemia, overcome food intolerances and eating disorders, and successfully navigate the unique challenges of being a female endurance athlete

Endurance eating for vegetarians

Fuel endurance efforts with smart vegetarian eating that delivers adequate calories, protein, and five other key nutrients

Planning meals for endurance athletes

Create high performance eating habits based on sample meal plans and five simple guidelines of eating for endurance I

Condition specific nutrition plans

Shorter range events

Eat smart to excel at higher intensity, shorter range endurance events and races lasting to four hours

Long distance events

Master hydrating and refueling while on the move in endurance adventures, treks and races that last four hours or longer

Ultra endurance events

Manage pre event anxiety, GI problems, mental fatigue, and the logistics of fueling for day long races and events

Multiday and multileg Endurance Events Keep glycogen, fluid, and electrolyte stores at optimal levels to complete relay races and days long events

Rowing and long distance swimming

Learn the secret nutritional weapons that help manage your energy needs on and in the water

Extreme heat

Beat the heat to prevent dehydration and hyponatremia with a predetermined drinking schedule, salty foods, and electrolyte tablets

Extreme cold

Do more than just survive

Thrive in cold weather events and races with nutritional strategies designed to turn back the cold

High altitude

Eat, drink, win

Minimize the effects of altitude with specific hydrating and fueling plans when your adventures take you to the clouds

Appendix A: Imperial to metric conversion charts

Appendix B: Facts about vitamins and minerals

Appendix C: High carbohydrate foods

Appendix D: Eating on the run

Selected resources

Bibliography.