5 nutrition tips that can lead to sustainable performance
Tip 1: load carbohydrates correctly
A lot of scientific research is being done into loading carbohydrates. Research shows that it takes about 12 hours to load our glycogen levels. So the night gives us enough time to absorb the carbohydrates as glycogen. However, the loading of glycogen into our blood and muscles is limited, which is why it may also be necessary to load good fats.
Tip 2: Loading fats
At certain moments in building up your endurance, you need fats as an energy source.
The more trained you are, the better your muscles can use fats as an energy source, saving you glycogen and allowing you to prolong your effort.
Tip 3: Loading moisture
As we increase our carbohydrate intake, we also increase our body's ability to retain moisture. 1 gram of carbohydrates ensures that you can retain around 3 ml of extra moisture. For endurance sports and especially in warmer weather, this is a nice surplus.
Tip 4: Charging electrolytes
Electrolytes can have a major impact on endurance, especially in warmer climates or warmer days. Choosing the right electrolytes can be very personal, so we always recommend testing products during your training. Build up your drinking pattern with small gulps in preparation for your competition.
Tip 5: Choose the right food
People often use their competition as an excuse to choose food with a high sugar content without nutritional value. That comes down to filling a Ferrari with a poor quality fuel.
Eating the wrong diet not only increases oxidative stress and the chance of inflammation in your body, but it makes no sense at all. A good choice of food consists of fruits and vegetables with a high content of carbohydrates. Food with a high content of high-quality fats such as avocado, salmon, nuts and some oils is also important to incorporate into your diet.