What is endurance sport?

Endurance sports include activities where you move in a moderate intensity for a longer period of time. Think of sports such as running, cycling, swimming, and rowing, but also a long spinning lesson in the gym is included. The purpose of endurance sports is often to improve cardiovascular condition, to increase endurance, and to burn calories. During these activities, multiple muscle groups are addressed and the body continues to burn calories even after training to recover. That is why it is crucial to have the right diet to support your body in this recovery process.

Endurance sports meals

At Prep The Food we understand how important food is for endurance athletes. Our meals have been carefully compiled to offer the right balance of macronutrients that are essential for recovery and performance. Endurance sport meals must meet specific requirements: they must contain sufficient carbohydrates to provide energy, proteins to support muscle recovery, and healthy fats for a long -term energy supply. Our meals are freshly prepared with high -quality ingredients. We ensure that each dish contains an optimal mix of vitamins and minerals that are essential for both training and recovery. Here are some of our top meals for endurance athletes:

1: Moroccan Chicken Couscous Vegetables: An energy-rich meal packed with slow carbohydrates and lean proteins.

2: Chicken Surinamese Rice Vegetables: A tasty meal that provides your body with the nutrients it needs for both pre- and post-workout.

3: Pasta bolognese: Handy if you need a lot of energy for an intensive workout.

4: One of our high protein breakfasts: Complex carbohydrates that provide a gradual energy release throughout the day with 37g of protein per serving for muscle recovery. 

The moment of food intake / meal timing

The time when you eat your meals plays a crucial role in your performance and recovery as an endurance athlete. Ideally, you eat your last meal about 1 to 2 hours before exercising. This meal must be rich in slow carbohydrates, because carbohydrates are the most important energy source for endurance athletes. Carbohydrates ensure that your glycogen stocks are supplemented, so that you can train longer and more efficiently. If you eat too shortly before exercising, your body cannot use the nutrients optimally because the blood goes to your stomach to digest the food, rather than to your muscles to deliver oxygen and energy. Not efficient!

Endurance sport tips: supplements and nutrition

In addition to a good diet, supplements can be a valuable addition for endurance athletes. Note: addition. The foundation is always nutrition, low stress, and a good night's sleep, combined with training, of course. Here are some essential supplements and their benefits:

Electrolytes and Sports DrinksDuring prolonged exercise, it's important to drink enough. Water is good, but sports drinks with added electrolytes can help maintain your mineral balance and prevent dehydration. They play a crucial role in various bodily functions, including maintaining proper fluid balance, regulating your blood's pH, and supporting muscle and nerve function. Some important electrolytes include: sodium, potassium, calcium, magnesium, chloride, and bicarbonate.

CarbloadingA few days before a major race, you can increase your carbohydrate intake to maximally load your glycogen stores. This process, known as carb loading, prepares your body for prolonged exertion.
ProteinsAfter your workout, protein is essential for muscle recovery. It helps repair small tears in muscle tissue and promotes muscle growth. You can get this from supplements and food.

Order from Prep The Food

At Prep The Food we make it easy to achieve your food goals. Our endurance meals are designed to help you perform and restore optimally. We also have meals for drying, bulking, martial arts and convenience to endurance sports meals.

Whether you train for a marathon, a triathlon or just want to improve your fitness, with prep the food you will find the right diet to support your performance.

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