ENDURANCE

VS
NON-ATHLETE
3.1.12 Discuss how the recommended energy distribution of the
dietary macronutrients differs between endurance and non-athletesl

NUTRITION

MACRO NUTRIENTS

WHY ARE MACRONUTRIENTS

IMPORTANT?

WHAT ARE THE DEMANDS ON AN

ENDURANCE ATHLETE?
Food for energy requirements of the event

Loading for stored energy (90 min+ event)

Pre-event
During Event
Post Event

Recovery from training and competition

Replenish energy stores

Growth and repair
Electrolyte balances
Replenishment of vitamins and minerals

http://home.trainingpeaks.com/blog/article/nutrition-for-endurance-athletes-101

FUELLING STRATEGIES FOR

ATHLETES

CARBOHYDRATES

PROTEIN

FATS

WATER

SUMMARY OF NUTRIENT NEEDS

MACRONUTRIENT BREAKDOWN

COMPARISON OF THE
RECOMMENDED DAILY DIETARY
ENERGY DISTRIBUTION
Nutrients

Non-Athlete from North America

(% of total
energy)

G/KG Body
Weight

Endurance Athlete
(% of total
energy)

G/KG Body
Weight

Carbohydrate

45-65%

3-6 g/kg

55-75%

6-10 g/kg

Protein

10-15%

08.1 g/kg

10-35%

1.2-1.4 g/kg

Fat

15-30%

20-35%

REFERENCES
https://www.enduropacks.com/blogs/news/18004652-macronutrients-vsmicronutrients-what-endurance-athletes-need-to-know
https://www.youtube.com/watch?v=eoVIMJsSsOc
http://www.foodpyramid.com/6-essential-nutrients/water/
http://home.trainingpeaks.com/blog/article/nutrition-for-endurance-athletes-101
http://www.nutritionaustralia.org/national/resource/sports-nutrition
http://www.ausport.gov.au/ais/nutrition/factsheets/basics/carbohydrate__how_much