Those of us experienced in endurance sports have realized that there are no short cuts to building fitness and improving performance. However, it's not just about the kms, miles and hours you log, but also about what you're fueling your body with.
If you want to see how we can help you get the most out of your nutrition, check out our coaching packages and discover how personalized nutrition support can help you achieve your endurance dreams!
Building good habits is fundamental to both training and fuelling success. To do this you can use things like diet trackers, we use Cronometer, to dig into the details. Alternatively, keep it simple with one of the 'healthy plate' approaches where you adjust the amount of food and proportions of macronutrients on your plate to create a varied and balanced diet.
With a bit of thought you can start to improve your diet and fuelling in life and events. Firstly, work out how many Calories you need by adding your base metabolic rate (BMR) to the calories you burn through exercise. Get BMR from an estimate you can find on the web and exercise calories from your training gadgets.
Then calculate your macronutrients - go for around 1.6 g protein per kg of bodyweight and fill in the rest of the calories with carbs and fats.
For longer training sessions and events, aim for at least 30g of carbs an hour and up to 90g if you can manage it, particularly in higher intensity events but also in long events, getting a good amount of carbs into your system is important. For long events you need to supplement with some real food and a mix of all macros to get enough calories. Check out our blog articles, listed below for more details.
Our focus goes beyond just training plans. We understand that the real game-changer for hitting your endurance goals is a good lifestyle, with a mix of consistent training, proper nutrition and the right mindset. That’s why our coaching packages offer personalized nutrition support to guide you:
Fuel your workouts: Learn what to eat and when to maximize your energy and performance.
Recover faster: Discover the best foods and strategies to help your body bounce back stronger.
Optimize your body composition: Reach your ideal weight and muscle mass for peak performance.
Develop a sustainable nutrition plan: No crazy diets here! We'll help you create healthy habits that fit your lifestyle.
If you have any questions or we can help you with anything at all, please get in touch by replying to this email.
We would love to hear from you and it would be wonderful if we can help you in some way.
Irrespective of how you use our services we hope you find them useful and please share with anyone you think will find this interesting by forwarding the email or sharing this link.
.jpg?upscale=true&width=1120&upscale=true&name=Untitled%20-%2029%20August%202024%2011.38.55%20copy%20(5).jpg)
.jpg?upscale=true&width=1120&upscale=true&name=Untitled%20-%2029%20August%202024%2011.38.55%20copy%20(4).jpg)