Are You A Pure Bred Long Distance Runner?

Your non-sporting friends wonder why you do it. You realise you are part of a special breed. Remember your first runner’s high? Maybe that’s what got you hooked on long distance sports. Or maybe it’s the sense of freedom you experience as you track across wide open spaces that keeps you coming back for more; feeling fighting fit, capable of going anywhere your legs carry you. If you are a long distance athlete, you can rest assure we are as committed as you are when it comes to helping you perform and recover to your full potential.

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Your Body Is Your Temple

The body you have now is the only one you have to last you a life time. Treating it well is essential if you want to get the most out of your body, both physically and mentally. This involves feeding it enough of the right nutrients, providing it with adequate rest and mixing up your training program to include resistance training. Strength building exercise will increase muscular strength and endurance, helping you to perform at your peak.

Crucial Carbs

Carbohydrates often get a bad rap these days. People are becoming more aware of the need to moderate carbohydrate intake in certain health conditions and for weight loss. However, you must keep in mind that your active body, the body of an athlete, really does need some carbohydrates. You just need to choose the right ones. The key is to think complex rather than simple carbohydrates. Complex carbs are the best dietary source of carbohydrates to enjoy in your everyday training meals.1 Complex carbohydrates have many functions within the body, such as:

  • Acting as a major source of energy (particularly during long distance exercise).
  • Regulating fat and protein metabolism.
  • Representing the primary energy source utilised by the brain and nervous system.2

How Many Carbs Does A Long Distance Athlete Need?

Long distance athletes have higher and more specific carbohydrate needs than the average Joe. Part of the reason you need more complex carbohydrates is because you burn your stored carbohydrates (glycogen) during long distance training and events. Glycogen is a type of complex carbohydrate made in your body and stored in your muscles and liver. It is your major energy reserve for bursts of intense exercise. If you ‘hit the wall’ after about an hour of exercise, chances are your body has used up your glycogen stores, leaving you tired and out of steam. As a long distance athlete, you require a diet rich in complex carbohydrates to reduce the heavy, tired feeling associated with muscle glycogen depletion3. The fastest, most efficient way to restore this vital fuel source is by eating complex carbohydrates from foods such as fruit, vegetables and whole grains. Studies have determined the amount of complex carbohydrate required when functioning at different levels of activity; are you getting enough?

Table 1: Optimal carbohydrate intakes for athletes.4

Situation Recommended Carbohydrate Intake
Daily refuelling needs for training programs less than 90 minutes per day and/or for low to medium intensity exercise programs. Daily intake of 5-7 g/kg body mass.
Daily refuelling for training programs greater than 90 minutes per day and/or for medium to high intensity exercise programs. Daily intake of 7-10 g/kg body mass.
Daily refuelling for athletes undertaking extreme exercise programs – i.e. up to 8 hours per day (e.g. cycling tour). Daily intake of 10-12 g/kg body mass.
Pre-event carbohydrate loading for endurance and ultra-endurance events. Daily intake of 7-10 g/kg body mass.
Pre-event meal for endurance and ultra-endurance events – to be consumed 1-4 hours pre-event. Consume 1-4 g/kg body mass.
Carbohydrate intake during training sessions and competition for events lasting longer than 60 minutes. 1 g/minute or 30-60 g/hour.
Rapid recovery after training session or competition, especially when there is less than 8 hours until next session. Consume 1.0-1.5 g/kg body mass every hour for 6 – 10 hours post-event.

For an extra carbohydrate boost, the high quality carbohydrates found in Endura Optimizer are easy-to-digest and supply a steady release of energy, making it ideal to use before, during and after exercise.

Save Your Muscle Mass With Precious Protein

In addition to complex carbohydrates, long distance athletes need sufficient protein for muscle growth and repair. After you have run out of glycogen, your body may utilise amino acids from the breakdown of muscle tissue to be used as an alternative energy source. Due to the need for sustained energy, losing muscle is something all too common among long distance athletes! A high quality protein supplement isn’t just for body builders; you need to rapidly reverse this natural breakdown of muscle that occurs following a workout. Endura Optimizer can help preserve muscle as it contains both carbohydrates and protein in a ratio of 6:1. This is the ideal range of carbs to protein for glycogen restoration. By supplementing with Endura Optimizer, you’re likely to conserve your muscle mass by allowing your body to use carbohydrates as your source of fuel. This will help you recover faster and train at greater intensity in your next training session.

Have You Had Your Endura Today?

Long distance athletes doing training sessions lasting 45 – 90 minutes need to plan to perform. Below is our Endura long distance athlete checklist designed to meet your specific needs.

Table 2: Endura core supplements for long distance events.

Endura Logic Dose
Optimizer - Ideal range of carbohydrates to protein for glycogen restoration.
- Repair and maintenance of muscle tissue.
- Replenishment of depleted glycogen stores.
- Replacement of electrolytes.
- May enhance muscle growth, repair and speed of recovery.		 - Mix 4 level scoops (80 g) with 500 mL of water.
- Drink 30-60 minutes before and within 30-60 minutes of finishing your workout
Rehydration - Balanced ratio of electrolytes plus magnesium for rehydration.
- Prevents muscle cramping and spasms.
- To improve energy and assist stamina.		 - 1 level scoop (25 g) mixed in 350 mL of water every 20 minutes.
- Aim for 3 level scoops (75 g) in 1 L of water per hour of exercise
Sports Energy Gel - Immediate impact carbs combined with slow released carbs for long term benefit.
- 26 g carbs per sachet/serve.
- May prevent glycogen depletion and energy loss.		 - 1 sachet every 30 minutes with fluid.

Lasting The Distance

You can rely on pure talent for a while but in the end it comes down to nutrition, training and rest. Keep the above on your kitchen bench and supplement with these essential Endura products to help you perform to your full potential.

*References available on request