Good nutrition plays a major role in the success of endurance athletes who regularly participate in rigorous activities. Consuming the proper balance of carbohydrates, fats, and proteins provides you with the energy and stamina that you need to be a star.

Long intensive workouts that many endurance athletes partake in, can take a toll on the body, and being aware of what foods you should consume to help you heal faster is crucial! We don’t expect you to take on the over-the-top 12,000 calorie-a-day diet Michael Phelps practices, but we do suggest you follow these 3 essential rules to enhance your performance and feel great!

  1. Watch Your Carbs

Endurance athletes know carbs are both a necessity and blessing. It’s a huge source of energy and ensures that athletes have enough fuel to sustain high intensity training for long durations. According to Marathon Guide carbs should provide 60-70% of total calories for any endurance athlete. In order to figure out how much that means for you, simply multiply your weight in pounds by 3.2. It’s also suggested that endurance athletes stick to whole grain carbs such as bread, rice, cereal, and pasta, as well as fruits, vegetables, and lowfat dairy foods.

Boxtera’s Solution:  Red Pepper Banana Chips

  1.  Pack on The Proteins

Proteins are vital to build strength and body weight, and also help in repairing muscles after long training sessions. Marathon Guide suggests that all endurance athletes consume up to 50% more protein than sedentary adults, and that protein should consist of 12-15% of your total calories a day.  In order to figure out how much that means for you, simply multiply your weight in pounds by 0.6. Good sources of protein include things like lean meat, fish, poultry, eggs, and dairy products

Boxtera’s Solution:  Raw Nut Tropical Mix

  1.  Consume the RIGHT Fats

Rigorous exercise does not eliminate the health dangers of eating a high-fat diet, and it’s important for endurance athletes to watch the types of fats they consume. Everyone should intake less than 30% of total calories from fat, and less than 10% total calories from saturated fat. Therefore, if you’re an athlete that consumes 4,000 calories a day, then only 1,200 calories should be from fat. Choose foods with healthy sources of fats like avocados, nuts, whole eggs, chia seeds, or yogurt, and avoid consuming fat pre-exercise since it takes longer to digest than carbs.

Boxtera’s Solution:  Holy Guacamole Bites

We hope these 3 basic rules make training for your next marathon or triathlon a breeze! Visit our website to view our monthly membership options and select snacks perfect for your fit lifestyle!

Sarah Francis
Sarah Francis


Leave a comment

Comments will be approved before showing up.