Nutrition: endurance athlletes Flashcards

What does endurance muscularly


Ability to repeatedly contract without fatigue
Usually measured by having an athlete perform a maximal
number of repetitions in 1 minute

what does endurance mean cardiovascularly


Ability of the heart and blood vessels to deliver oxygen and
nutrients to working muscles
Usually measured by a maximal treadmill test

main nutritional concertns


Large caloric expenditures required for
training
Ensuring that caloric intake is sufficient to meet

total daily energy
expenditure

focus on meeting CHO ____-____ grams/hr

30-60

____-___ calories snack immediatly after exercise

200-300
(1/2 sandwich, milk, and 100% juice)

What does taper

training reduction 6-7 days prior to event, gradually increase CHO
intake to 65-75% of total calories.

Best sources of carbs during taper

juice
smoothies
granola
dried fruit

what vitamins are need

B complex (1,2,3,6, and9)
c
e

what minerals are concern

fe
ca
na
k

What facts should you consider with endurance athletes

length of event
feasibility of eating
refrigeration/heatin
space for storage and transport of supplies


Athlete should practice the nutrition
AND hydration plan__________


many times before the day of
competition

in training