Q: How much protein does an endurance athlete need?

The ISSN recommends 1.4-2.0 g/kg/day for athletes (Kerksick et al. 2017). Phillips & Van Loon (2011) show 1.6-1.8 g/kg is optimal for muscle protein synthesis. During weight loss, increase to 1.8-2.4 g/kg to preserve lean mass (Mettler et al. 2010). Distribute intake across 4-5 doses of 0.3-0.4 g/kg throughout the day, including one dose within 30 minutes post-exercise.

Q: What is nutritional periodization?

A concept developed by Jeukendrup (2014), nutritional periodization means adapting your diet to your training cycle. During the base phase, carb needs are moderate. During build/peak, they increase with volume. During taper, you reduce calories but maintain carbs to load glycogen. On race day, carbs are maximized (carb-loading). It's the 'fuel for the work required' approach — eat according to what you're asking your body to do.

Q: What is RED-S and why is it dangerous?

RED-S (Relative Energy Deficiency in Sport), defined by the IOC (Mountjoy et al. 2018), is a syndrome caused by insufficient caloric intake relative to expenditure. It affects both men and women and can cause: stress fractures, amenorrhea, immune suppression, hormonal disorders, osteoporosis, depression, and paradoxically decreased performance. Any athlete restricting calories should stay above their BMR and consult a professional.

Q: Should you eat during training?

For efforts lasting more than 60-90 minutes, yes. Jeukendrup (2014) recommends 30-60 g/h of carbs for 1-2.5h efforts and up to 90 g/h for efforts over 2.5h (using a glucose/fructose mix). Training your digestive system is essential — practice your nutrition strategy during training, never try it for the first time on race day.

Q: How to optimize recovery after intense training?

The recovery window (30-60 min post-exercise) is crucial: consume 1.0-1.2 g/kg carbs to replenish glycogen + 0.3 g/kg protein for muscle synthesis (Thomas et al. 2016). Rehydrate with 150% of weight lost through sweat. Sleep is also key — 7-9h optimizes hormonal recovery (GH, testosterone) and training adaptation.

Q: Are fats important for endurance athletes?

Absolutely. Fats provide energy for long, moderate-intensity efforts and are essential for hormone production (testosterone, estrogen), absorption of fat-soluble vitamins (A, D, E, K), and cellular health. The ACSM recommends a minimum of 20% of total calories from fat — never go below 1.0 g/kg/day. Athletes who eliminate fats risk hormonal disorders and decreased performance.

Q: How to adapt nutrition on race day?

48-72h before: carb-loading (8-12 g/kg/day carbs, Burke et al. 2011). Last meal 3-4h before start: 1-4 g/kg carbs, low fiber and fat. During the race: 30-90 g/h carbs depending on duration (see Q5). After: prioritize recovery (see Q6). Test EVERYTHING in training — stomach tolerance, gels, drinks. Nothing new on race day.

Question 1

How many carbs should an endurance athlete eat?

Accepted Answer

According to Burke et al. (2011) and the ACSM consensus, carbohydrate needs range from 3 to 12 g/kg/day depending on training intensity and volume: 3-5 g/kg for light training (< 1h/day), 5-7 g/kg for moderate (1-3h), 6-10 g/kg for intense (3-5h), and up to 8-12 g/kg during carb-loading before competition. Carbs are the primary fuel for intense exercise — neglecting them is like driving on empty.

Question 2

How much protein does an endurance athlete need?

Accepted Answer

The ISSN recommends 1.4-2.0 g/kg/day for athletes (Kerksick et al. 2017). Phillips & Van Loon (2011) show 1.6-1.8 g/kg is optimal for muscle protein synthesis. During weight loss, increase to 1.8-2.4 g/kg to preserve lean mass (Mettler et al. 2010). Distribute intake across 4-5 doses of 0.3-0.4 g/kg throughout the day, including one dose within 30 minutes post-exercise.

Question 3

What is nutritional periodization?

Accepted Answer

A concept developed by Jeukendrup (2014), nutritional periodization means adapting your diet to your training cycle. During the base phase, carb needs are moderate. During build/peak, they increase with volume. During taper, you reduce calories but maintain carbs to load glycogen. On race day, carbs are maximized (carb-loading). It's the 'fuel for the work required' approach — eat according to what you're asking your body to do.

Question 4

What is RED-S and why is it dangerous?

Accepted Answer

RED-S (Relative Energy Deficiency in Sport), defined by the IOC (Mountjoy et al. 2018), is a syndrome caused by insufficient caloric intake relative to expenditure. It affects both men and women and can cause: stress fractures, amenorrhea, immune suppression, hormonal disorders, osteoporosis, depression, and paradoxically decreased performance. Any athlete restricting calories should stay above their BMR and consult a professional.

Question 5

Should you eat during training?

Accepted Answer

For efforts lasting more than 60-90 minutes, yes. Jeukendrup (2014) recommends 30-60 g/h of carbs for 1-2.5h efforts and up to 90 g/h for efforts over 2.5h (using a glucose/fructose mix). Training your digestive system is essential — practice your nutrition strategy during training, never try it for the first time on race day.

Question 6

How to optimize recovery after intense training?

Accepted Answer

The recovery window (30-60 min post-exercise) is crucial: consume 1.0-1.2 g/kg carbs to replenish glycogen + 0.3 g/kg protein for muscle synthesis (Thomas et al. 2016). Rehydrate with 150% of weight lost through sweat. Sleep is also key — 7-9h optimizes hormonal recovery (GH, testosterone) and training adaptation.

Question 7

Are fats important for endurance athletes?

Accepted Answer