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TABLE OF CONTENTS EXECUTIVE SUMMARY3 10 INTRODUCTION 4 20 BASIC NUTRITION7 30 NUTRITION PRIOR TO EXERCISE8 40 NUTRITION DURING EXERCISE9 50 NUTRITION POST EXERCISE10 60 COMPETITION NUTRITION12 70 DIET FADS14 80 CONCLUSION18 90 REFERENCES19 EXECUTIVE SUMMARY Endurance sports have become popular participation sports within the last few decades Running cycling and triathlons are among the most notable endurance sports An endurance sport requires physical activity for an extended period of time usually longer than an hour The nutrition of endurance athletes is important and consists of three main food stuffs carbohydrates fats and protein Carbohydrates are the most important to an endurance athlete whether it is prior to exercise during or after exercise During exercise glycogen stores are depleted and carbohydrates are the main source of fuel to replenish these stores whether it is during before or after exercise Protein has the main role of synthesis and repair of muscle tissues after and during a workout Fats also play a role as a source for energy during low intensity exercise The many different diets that are currently available all claim that they work at reducing weight and that the diets are good for you From the perspective of an endurance athlete none of these diets provide enough nutrition for the metabolic needs and amount of calories used except the Canada Food Guide The Canada Food Guide does provide proper nutrition for an individual whether it is an endurance athlete or person looking to loose weight The nutrition of an endurance athlete is important and the best way is to follow a balanced diet and eat at regular intervals in conjunction with exercise These healthy habits will lead to faster recovery times increased injury prevention and increased performance 10 INTRODUCTION Nutrition is an important aspect for all athletes and especially the endurance athlete because of the stresses placed on the body during activity Nutrition is believed to improve performance up to 6 if used
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