Macro and micronutrients: how to balance nutrition in endurance sports.

It's no secret that diet, weight loss, and muscle gain are key factors in achieving various athletic goals. However, when it comes to endurance sports, nutrition requires special attention.

If you're an endurance athlete, here's a quick and easy guide to planning your daily diet, focusing on the essential nutrients for optimal results.

Do you know what macro and micronutrients are?

There are three macronutrients: carbohydrates, proteins, and lipids, which are fats.

Already they micronutrients are the vitamins and minerals, crucial for a diet suited to the needs of athletes.

Among the macronutrients, the carbohydrates Carbohydrates deserve special attention in the world of endurance sports. This is because they are the primary source of energy and maximize glycogen stores. Therefore, an athlete's diet should be rich in carbohydrates before, during, and after training, strategically placed to avoid overloading the gut.

The consumption of proteins This can vary depending on the sport and the athlete's individual characteristics. However, it is recommended to consume this macronutrient up to two hours after training for muscle recovery.

It's important to be very careful when choosing the fats in your diet, but don't avoid them altogether. Prioritize natural foods rich in unsaturated fats and reduce your consumption of foods high in saturated fats, such as fried foods and processed products.

For their part, micronutrients play a vital role in maintaining health and performance.

It is essential to ensure a balanced intake of:

• Sodium: regulation of fluid balance and carbohydrate transport. Calcium: bone function, muscle contraction, and nerve function.
  
• Potassium: prevention of cramps, regulation of heart rate.
• Magnesium: energy production, protein synthesis, stress reduction and muscle fatigue reduction.

Iron, chloride, B complex vitamins, and vitamins A, E, and C are also important.

It is worth noting that calcium, necessary for muscle contraction, and iron are indispensable allies for women's bone health.

Let's get to the point.👇

Nutrition strategies for pre-training and competition

So, what nutrients should I prioritize before training and competition?

First, knowing how to choose your pre-workout It can define how you feel during the competition. That's why you should choose light and easily digestible foods.

The main recommendation is to prepare for exercise. Choose good sources of carbohydrates that you feel good about consuming to ensure you have the energy for your workout.

Always avoid consuming unhealthy fats, such as fried foods. Also valuable is... combination of nitrate with citrulline. These have a vasodilatory effect that provides your body with a greater supply of oxygen and nutrients to the muscle tissue.

Nitrate is converted to nitric oxide in the body.This, along with citrulline, acts on vasodilation and oxygen regulation in the working muscle, on cellular respiration and mitochondrial biogenesis, influencing fatigue and even cardiorespiratory performance, essential for endurance athletes.

Nutrition During Training or Competition

The nutrition stage during training It's what guarantees your performance during exercise. Therefore, your focus should be primarily on carbohydrates and hydration. This macronutrient will provide the right energy replenishment to push yourself even further.

In long-duration competitions, you should consume between 30 and 90 grams of carbohydrates per hour of exercise, as this type of nutrition can reduce fatigue and maintain glycogen stores. Since it's for replenishment during activity, it's commonly found in liquid form. You can use a carbohydrate calculator to find out the ideal amount for you!

Micronutrients are especially important during hydration. Therefore, to avoid the effects of hyponatremia, caused by excessive sodium loss, replenish this nutrient with a balanced amount of water.

Nutrition for recovery after training or competition

Now is the time to rest and recover, but not to neglect yourself! Adopt a proper nutrition after a long workout It will be crucial for your future performance.

At this stage, pay attention to nutrients that promote muscle recovery and replenish what your body lost during exercise.

Proteins are responsible for preventing catabolism and promoting the repair of worked muscles. This replenishment should be carried out within two hours of training, and can be based on dairy products or complete proteins, such as pea protein combined with rice protein, which stimulate protein synthesis equally effectively.

In the initial recovery phase, consume essential amino acids and electrolytes present in rehydration and replacement of minerals lost in sweat.

Efficient supplementation for endurance athletes

With so many important nutrients, how can you include all of this in your diet and provide what your body needs for peak performance?

This is where the importance of quality supplementation for endurance athletes comes in.

In the Before, During and After lines of Xtratus, you will find the combination of all the nutrients necessary for each phase of your training, without having to worry about buying multiple products or devising different strategies to gather everything your body needs.

Always choose Clean Label products, which are committed to being 100% natural, so as not to overload your body with the continuous use of preservatives, flavors, GMOs and colorings.

Treat your body with the respect and care it deserves for taking you so far, and the results will come!

NATURAL INGREDIENTS. SUPERNATURAL PERFORMANCE.