John Myers
Endurance sports are becoming more and more popular because exercise in the fresh air is fun and at the same time contributes to health. Eating the right food before, during, and after exercise is also important.
There are numerous sports that require different skills. One category is endurance sports, i.e. all sports that involve performing a movement for as long as possible. Probably the most popular variant is running, which has developed into a veritable national sport in recent years. But endurance sports also include long bike rides, hikes, and cross-country skiing, as well as training on the cross trainer. Effective training is not just about the sport itself, but also about the right nutrition to support it.
Eating before endurance sports
Endurance sports are particularly good for shedding a few unwanted pounds. Instead of going on a diet, it is much more effective if you exercise more and at the same time change your diet sustainably. A healthy diet for people who want to lose weight should primarily include lots of vegetables and fruit, protein-rich foods and the right fats and carbohydrates. More and more people also swear by alkaline foods. For example, fruit and vegetables, salad and potatoes should be on your diet plan. In order to increase your performance in endurance sports, it is advisable to consume additional carbohydrates. But be careful not to overdo it! Carbohydrates that the body does not need are converted into fat. Athletes who regularly take part in competitions practice what is known as carboloading, i.e. the excessive intake of carbohydrates, shortly beforehand. Therefore, in the run-up to many marathon events, there are pasta parties where the participants eat plenty of pasta. If you plan to build muscle through endurance sports, protein should definitely be part of your diet.
Drinking during endurance sports
You sweat a lot when you run – and this loss of fluid has to be replaced. It is therefore best to take a drinking bottle with you on the route. It is usually sufficient if there is water in it. However, some athletes also mix nutritional supplements into their drink. The most effective is glucose – what is colloquially referred to as grape sugar. Also good: the good old apple spritzer (2/3 water, 1/3 juice).
Food intake after endurance sport
In order to regain strength quickly after running, you should rely on recipes that give you a lot of energy. This works best with unsaturated fatty acids. The perfect food after endurance sports is the avocado. It not only contains the fatty acids mentioned, but also valuable minerals. Seasoned with lemon, salt and pepper, half an avocado can be scooped out wonderfully. Numerous avocado recipes also offer inspiration as to which delicious meals can still be conjured up from the food. More information about eating after exercise can be found here.
What endurance sports bring
Of course, the most important effect of long-distance running, hiking, biking, or skiing is achieving or maintaining a certain level of fitness. Be it to lose weight through calorie consumption, to build muscle or to improve endurance – hikes and their kind have a positive effect on health. A big plus is that you can start very easily. For running, for example, all you need is a pair of running shoes and you’re good to go. Of course, you should make sure that the shoes are comfortable and have good cushioning, otherwise you will have problems with your musculoskeletal system during training. Endurance sports also have a lot to do with self-discipline. It’s hard to get on a bike, especially when it’s cold and uncomfortable outside. That’s why it helps to create a training plan – and then to follow it consistently.
Do you want to discover more sports? Read our article about plogging – a special kind of workout. If you don’t like sports, you can still be active and cover many steps a day.
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