{"id":5213,"date":"2013-06-17T09:17:13","date_gmt":"2013-06-17T15:17:13","guid":{"rendered":"http:\/\/nutritionknowhow.org\/wordpress\/?p=5213"},"modified":"2013-08-06T03:02:46","modified_gmt":"2013-08-06T03:02:46","slug":"sports-nutrition-information-for-endurance-athletes","status":"publish","type":"post","link":"https:\/\/nutritionknowhow.org\/blog\/g\/sports-nutrition-information-for-endurance-athletes\/","title":{"rendered":"Sports Nutrition"},"content":{"rendered":"<h2 style=\"text-align: left;\">Information for Endurance Athletes<\/h2>\n<p>Thank you to our dietetic intern Nate Lore for submitting this weeks blog article.<\/p>\n<p>My name is Nate Lore and I\u2019m a dietetic Intern at the University of Nebraska-Lincoln. I am a big fan of summer outdoor activities and often enjoy running, biking, and sand volleyball. Whether you are out there to compete or just participating for fun, here are a few simple things to remember.<\/p>\n<p>With long endurance activities, like marathon running or long distance biking:<\/p>\n<p>It preparing for the activity:<\/p>\n<ul>\n<li>Within 24 to 4 hours of the activity try to make your meals 60 to 70% carbohydrates and consume lean protein foods<\/li>\n<li>Within 0 to 4 hours of the activity only consume low or no fiber carbohydrates to avoid gastrointestinal issues. Also, avoid protein within 3 hours prior to activity due to longer digestion times.<\/li>\n<\/ul>\n<p>During the activity<\/p>\n<ul>\n<li>Attempt to get 60 to 70g carbohydrates per hour and consume these at a steady rate throughout the duration of the activity. These could be in the forms of gels, bars, or drinks.<\/li>\n<\/ul>\n<p>Post Exercise<\/p>\n<ul>\n<li>In order to maximize recovery time, you should consume 6 to 20 g of high quality protein and 80 to 120 g of carbohydrates within 3 hours of event (the sooner the better).<\/li>\n<\/ul>\n<p><a href=\"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2013\/06\/w-sand-volleyball.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignright\" style=\"margin: 10px;\" alt=\"w sand volleyball\" src=\"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2013\/06\/w-sand-volleyball.jpg\" width=\"259\" height=\"194\" \/><\/a>With all outdoor activities, remember to:<\/p>\n<ul>\n<li>Protect yourself from the sun with a high SPF sunblock<\/li>\n<li>Stay hydrated, especially with activities like sand-volleyball where alcohol consumption is common.<\/li>\n<li>And, if possible, conduct the activity during the cooler times of the day to avoid any heat related injuries.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Information for Endurance Athletes Thank you to our dietetic intern Nate Lore for submitting this weeks blog article. My name is Nate Lore and I\u2019m a dietetic Intern at the University of Nebraska-Lincoln. I am a big fan of summer outdoor activities and often enjoy running, biking, and sand volleyball. Whether you are out there to compete or just participating&nbsp;<a href=\"https:\/\/nutritionknowhow.org\/blog\/g\/sports-nutrition-information-for-endurance-athletes\/\" class=\"read-more\">Continue Reading<\/a><\/p>\n","protected":false},"author":5,"featured_media":6978,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[780,45],"tags":[742,743],"class_list":["post-5213","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-2","category-g","tag-endurance-nutrition","tag-sports-nutrition","cat-780-id","cat-45-id"],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/nutritionknowhow.org\/blog\/wp-content\/uploads\/2013\/06\/woman-running.png","_links":{"self":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/5213"}],"collection":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/comments?post=5213"}],"version-history":[{"count":10,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/5213\/revisions"}],"predecessor-version":[{"id":7672,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/posts\/5213\/revisions\/7672"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media\/6978"}],"wp:attachment":[{"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/media?parent=5213"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/categories?post=5213"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutritionknowhow.org\/blog\/wp-json\/wp\/v2\/tags?post=5213"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}