Nutrition for endurance athletes is no longer a topic of fringe, but at the heart of the peak of performance. However, despite growing interest, misinformation remains ramp extension. From carbohydrate-equipped disruptions to misguided fasting training, many athletes have made important mistakes that undermine performance, recovery and long-term health.
In this article, I’ll break it down Seven Common Endurance Nutrition Myths– And explain the real science behind them. These insights come directly from certified sports nutritionists with experience supporting endurance athletes at all levels.
Misconceptions of endurance athlete nutrition
1. Myth: Eating more food will improve your performance
Some athletes believe that eating a “carb loaded” or large amount of food before a race will give you an edge of energy. Unfortunately, you can supply excess fuel, especially just before the event. It often leads to Bloody, cramps, stomach painespecially when unfamiliar foods and excessive fiber and carbohydrates are consumed.
Why does it happen:
During exercise, blood flow is directed towards the muscles working away from the intestines (De Oliveira et al., 2014). This will lead to less efficient digestion and increased the risk of gastrointestinal disorders.
Also, More carbohydrates don’t always mean more fuel. A 2020 review found that pre-exercise carbohydrate consumption does not necessarily increase carbohydrate metabolic rates during exercise at high intakes (Rothschild et al., 2020). However, skipping carbs completely reduces performance. Therefore, eating timing and moderation are important.
Important takeouts:
Your body can withstand well. Focusing on easy-to-digest carbohydrates before the race, we test our fueling strategies during training rather than race day.
2. Myth: Fast digesting carbohydrates are always excellent during exercise
It is a common belief that “fast” carbohydrates like glucose are superior to energy during long events. But this is Too simple.
This is the real story: your body can only absorb 60 grams of a single type of sugar per hour (Jeukendrup, 2014). However, when you combine different sugars like glucose and fructose, your body can use them Up to 90 grams per hour No more than that.
example:
In one study, the mixing of glucose and fructose increased carbohydrate oxidation by 75% compared to glucose alone (Currell & Jeukendrup, 2008).
What does this mean to you:
- For short events (<2 hours), a single source of sugar is sufficient.
- For longer events, use the product Multiple transportable carbohydrates (eg, glucose + fructose or maltodextrin + fructose) for better energy and digestion.
3. Myth: That’s not a problem how You get calories
Some athletes believe that foam (solid food vs. liquid) is not important as long as they are achieving calorie and macronutrient goals. However, this is not true, especially during endurance events.
Why is it important:
- Solid hood More digestion is required. This can be a problem during shocking activities such as running.
- Liquid nutrition (such as gels and drink mixes) are absorbed faster, with fewer stomach problems, especially in long races.
Tip:
- cyclist: Can tolerate solid options such as energy bars and rice cakes.
- Runner/Triathlete: Stick to a liquid or gel paired with water to facilitate digestion.
4. Myth: Fat doesn’t help performance
Many endurance athletes avoid fat completely, thinking they are slow to digest and do not support their energy needs. But this is only partially true.
This is the nuance:
yes, Fat digestion is slowTherefore, you should not eat a high-fat meal just before the race. However, during longer, lower intensity efforts, your body It is highly dependent on fat metabolism For fuel – especially when well trained.
Fun facts:
Elite endurance athletes often burn more fat and store glycogen during exercise. If your diet is too carbohydrate and too low in fat, your performance can be plateau.
suggestion:
- Add healthy fats (nuts, seeds, fatty fish, etc.) to your daily diet.
- Avoid high-fat diets just before training or races.
5. Myth: If it works for them, it will work for me
It is dangerous to copy someone else’s nutrition plan (whether you’re a training partner or a professional athlete) as high risk.
why?
Everyone has different energy needs, digestion rates, sweat rates, and metabolic responses.
example:
If amateur cyclists try to match their professional intake (100g carbohydrates/hour and 1L of water), they may feel bloated or dull. High carbohydrate intake without proper adaptation can overwhelm the intestines.
Best Practices:
Start with general guidelines (e.g. 30-60g of carbohydrates) and adjust based on training data, weight, and personal tolerance.
6. Myth: You should drink water constantly while exercising
Overheating is just as dangerous as dehydration.
During a long-term endurance event, Your body loses both Fluids and electrolytes (Sodium, potassium, chloride). Replacing only water can lead to it Hyponatremiaa potentially life-threatening condition caused by low blood sodium.
What should I do instead:
- use Electrolyte mix or sports drinkespecially in long events and hot weather.
- Measure your perspiration rate to personalize your fluid intake.
formula:
(Weight before exercise – weight after exercise + fluid consumption – urine volume) ÷ Time = sweating rate (L/HR)
Extra tips:
Drinking Cold liquid In hot environments, it helps to lower your body temperature.
7. Myth: Training fasts helps burn more fat
“Low train availability” (low carb) is a trendy tactic, but it is risky, especially for endurance athletes.
problem:
Endurance training is alienation. Without proper carbohydrates and protein consumption, the body may begin to break down muscle tissue for energy (Tarnopolsky, 2004).
Solved:
Burn the session with carbohydrates and a bit of protein to protect your muscles and support your recovery. In long training, in-session proteins (such as BCAAs and small protein carbohydrate combos) can help reduce muscle disruption.
Note:
Fasting training is effective when used selectively and in the appropriate training phase, but it is not the default approach.
Conclusion: Personalization hits popularity
To understand the truth about endurance nutrition, you need more than the following trends: It means recognizing and adjusting your body’s unique needs accordingly. The correct strategy is Personalized, evidence-based and tested in training– Not on race day.
If it helps you optimize your endurance nutrition, reach out to a personalized consultation with a sports nutritionist. Whether online or in person, we can help you fuel smarter and perform better.
reference
- Tarnopolsky, M. (2004). Protein requirements for endurance athletes. Nutrition, 20 (7–8), 662–668. https://doi.org/10.1016/j.nut.2004.04.008
- Currell, K. , and Jeukendrup, A.E. (2008). Excellent endurance performance through the intake of multiple transportable carbohydrates. Medicine and Science of Sports and Exercise, 40(2), 275–281. https://doi.org/10.1249/MSS.0B013E31815ADF19
- Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44 (Suppl 1), S25 – S33. https://doi.org/10.1007/S40279-014-0148-Z
- De Oliveira, EP, Burini, RC, and Jeukendrup, A. (2014). Gastrointestinal complaints during exercise: prevalence, etiology, and nutritional recommendations. Sports Medicine, 44 (Suppl 1), S79-S85. https://doi.org/10.1007/S40279-014-0153-2
- Rothschild, J. A., Kilding, A.E., & Plews, D.J. (2020). What should I eat before exercising? Nutrients, 12 (11), 3473. https://doi.org/10.3390/NU12113473
