Working Sports Nutrition into Your Diet Plan
Are You Getting Enough Essential Nutrients?
If you want to perform at your peak, it’s important that you’re using the right fuel. Getting the right amount of carbohydrates and protein in your diet at the right times is essential! But, you don’t have to be a master chef to get this balance right. Endura has all the essentials you need to ensure you achieve the optimal nutrition you need to transform your body into a performance machine.
Give Your Muscles What They Need
When you’re relying on your muscles to get you over the finish line, it’s important that you give them the attention they deserve! Amino acids, derived from protein, provide the building-blocks of our muscle cells. In order to maintain a healthy muscle mass when working out and competing hard, protein needs to play a starring role in every meal and snack. The harder you train, the harder your muscles work and the greater their requirements for protein.
It is recommended that athletes consume 1.0 g to 1.7 g of protein per kilogram of body weight per day, depending on the type and intensity of exercise undertaken1 (refer to table 1). This equates to approximately a palm-sized portion of protein with each main meal and a half palm-sized portion for each snack. Healthy sources of protein to incorporate into your diet include lean meat, eggs, fish, tofu, legumes, nuts and seeds.
Table 1: Current recommendations for protein intake based on body weight (kg)1
| Group | g/kg | Amount for a 70 kg person (g) |
|---|---|---|
| RDA for adults | 0.8 | 56 |
| Strength-trained athletes, muscle mass maintenance phase | 1.0-1.2 | 70-84 |
| Strength-trained athletes, muscle mass gain phase | 1.5-1.7 | 105-119 |
| Moderate-intensity endurance athletes | 1.2 | 84 |
| High-intensity endurance athletes | 1.7 | 112 |
Protein On The Run
Endura Low Carb Bar is a great-tasting crunchy caramel snack which provides 10.9 g of essential protein for maintaining muscle health. As well as being a great source of protein, each bar is low in fat and contains less than 3 g of impact carbohydrates. This makes Endura Low Carb Bars the ideal snack for carb conscious people to help support healthy body composition. Keep one close at hand for a quick and healthy snack.
Optimise Your Recovery
Glycogen is the main fuel stored within the muscle. If these stores become depleted, your body can start to break down muscle tissue to gain an alternative source of fuel. This is why it’s important to consume fuel with the right balance of carbohydrates and protein within the first half to one hour following exercise. Endura Optimizer is a nutritional sports formula, rich in carbohydrates and protein in a ratio of 6:1 – the most efficient ratio for supporting muscle mass and optimal glycogen replenishment following exercise.
Endura Optimizer contains hydrolysed lactalbumin, a form of protein with a high biological value* that is rapidly absorbed and utilised. This ensures you are getting a quick supply of essential macronutrients where they’re needed, when they’re needed; as well as electrolytes required for rapid rehydration.
Don’t Run Out Of Steam
Carbohydrates in the diet provide energy to fuel us throughout the day. Consuming the ‘right type’ of carbohydrates is crucial when you want to perform at your best. Endura Optimizer contains branched chain glucose polymers and pure crystalline fructose as a source of carbs to give you both immediate and sustained energy. This can be used pre- and post-exercise, during prolonged exercise, as well as any time you feel you need an energy boost.
Endless Energy
So you’ve got a big event coming up and you need an energy boost? Endura Energy Bars contain high-energy carbohydrates and protein with a balanced blend of vitamins and minerals, concealed within a delicious, chocolate-flavour bar. It is ideal to give you a boost without compromising your performance. Endura Energy Bars supply more than 1000 kJ of energy per serve and makes the perfect partner pre-event, during prolonged activity and for recovery.
Don’t Leave Your Muscles Starving For Nutrition
A healthy diet is the cornerstone of good health, but during training and competition your body will crave the extra nutritional support it needs to stay in top shape and allow you to perform at your best. Don’t let the physical strain of intense exercise leave you feeling fatigued and depleted. Incorporate Endura into your healthy eating plan and help your muscles perform at their peak.
* Biological value is a measure of how well a protein is absorbed and incorporated into the muscle and other tissue.
*References available on request
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