Often considered the fourth-leg of a triathlon, nutrition is one of the more complex (and often overlooked) areas of endurance performance. On a related note, more and more endurance athletes are realizing the importance of recovery (including everyday nutrition) in their overall training plans. A balanced nutrition and recovery schedule can not only offer big performance gains, it’s also the key to warding off illness and increasing your longevity in endurance sports. So put down the cocoa and fill your head with visions of regular plums (not the sugary kind) as you plan your nutrition and recovery goals for 2017.
1. Metabolic Syndrome: Gaining Weight During Endurance Sports Training by Gale Bernhardt
Metabolic syndrome is thought to affect nearly a quarter of American adults. Learn about some of the risk factors of this syndrome, how it affects your endurance training, and how you should adjust your training routine if you are at risk.
2. Does Coffee Really Dehydrate You? by Andy Blow
Ah, coffee. That delicious pre-workout pick-me-up and mid-ride luxury. But is your cup of joe undermining your efforts to stay hydrated? Here are the risks and rewards of this universally accepted performance enhancer.
3. How To Properly Fuel Your Morning Workout by Dr. Rick Kattouf
There are various theories on pre-workout nutrition, many of them dependent on the type of training, workout duration and your overall goals for the workout. Here is a basic guide for understanding what variables you should consider on your way to planning the perfect pre-workout meal.
4. The Best Recovery Practices for Endurance Athletes by Lynda Wallenfels
Everything from sleep to post-workout protein intake work together to play a vital role in your performance and overall health as an endurance athlete. Here’s your guide to what to eat, how much to sleep and what recovery routine to follow in order to be your best self.
5. A Complete Guide to Proper Marathon Nutrition by Asker Jeukendrup
Many a marathon has been derailed by a nutritional misstep. Here is the ultimate guide on your race-day nutrition plan, from what to practice in training and what to eat the morning of the race to the optimal post-race meal.
6. How Well Do Different Drinks Hydrate You? by Andy Blow
Knowing how well different fluids hydrate you can be a powerful tool for staying on top of your fluid intake throughout the day and during training. Here’s how some of the more common drinks fair in terms of hydration and fluid retention.
7. 3 Recipes For Increased Recovery by Carrie McCusker
These three delicious, easy-to-prepare post-workout smoothies and meals are the perfect way to get the protein and nutrients your body needs for optimum recovery.
8. The 3 Best Types of Protein for the Endurance Athlete by Dr. Rick Kattouf
Protein’s basic function in recovery is to restore muscle glycogen lost during exercise. Here is a breakdown of the three best types of protein for accomplishing this in the most efficient way possible.
9. The Benefits of Tart Cherry Juice for Endurance Athletes by Lynda Wallenfels
Studies have shown that tart cherry juice can be a valuable way to fight inflammation and recover in between workouts. Here is some of the science behind these studies and how you can add this ingredient to your nutritional repertoire.
10. Nitrate Supplementation for Health and Human Performance by Kevin Schill
Nitrate supplementation, for example through consumption of beetroot juice or by oral nitrate supplementation, is a hot-topic in the nutrition sphere because of studies pointing to performance enhancement. We took a look at the science, the pros and cons, and what to consider before you pound that glass of beet juice before your next ride.
Still looking for more wit and wisdom to fuel your 2017 training? Check out the rest of our 2016 year-in-review series with our top-10 articles about multisport, running, cycling and strength training.