πββοΈπ¨ The Ultimate Sports Nutrition Plan for Endurance Athletes π΄ββοΈπͺ
Evidence-Based Nutrition and Supplement Insights for Peak Performance π
Hello, fellow athletes and fitness enthusiasts! ππββοΈ
You might remember the recent TikTok video where we explored the benefits of herbal medicines for athletes. You can watch it below π₯ π Many of you have asked for a more detailed guide on sports nutrition, especially for endurance athletes.
As an avid runner myself, I've set an ambitious goal to participate in the Great North Run, the largest half marathon in the world! πββοΈπ
So, I thought it to be the perfect opportunity to share my sports nutrition plan, focusing on herbal supplements, dietary supplements, diet, and hydration to help you reach new heights in your endurance training and events. π΄ββοΈπͺ
Let's dive in and fuel your performance with evidence-based advice and recommended dosages! ππ₯
1οΈβ£ Herbal Supplements: Nature's Boosters πΏπΎ
π Cordyceps - The Energy-Boosting Fungus π
Cordyceps, a type of fungus, has been used for centuries in traditional Chinese medicine for its energy-boosting and endurance-enhancing properties. It has been shown to:
Increase ATP production, which helps fuel your muscles during exercise
Improve oxygen utilization, leading to better aerobic capacity and endurance
Support adrenal gland function, helping you maintain energy levels during intense workouts
Suggested Use: Take a Cordyceps supplement (preferably Cordyceps Sinensis) at a dosage of 750-2,000 mg per day, divided into two doses. Follow the manufacturer's instructions and start with a lower dose to assess tolerance.
π± Rhodiola - The Adaptogenic Herb π±
Rhodiola rosea is an adaptogenic herb known for its ability to help your body adapt to physical and mental stress. It has been shown to:
Support recovery by reducing muscle damage and inflammation
(Study undertaken in trained male subjects π)
Suggested Use: Take a Rhodiola supplement containing 3% rosavins and 1% salidroside, at a dosage of 200-600 mg per day, divided into two doses. Follow the manufacturer's instructions and start with a lower dose to assess tolerance.
πΏ Ginseng - The Performance-Enhancing Root πΏ
Ginseng, particularly Panax ginseng, is a popular herbal remedy known for its performance-enhancing properties. It has been shown to:
Enhance physical performance by improving oxygen utilization
(Specifically for hot & humid running π)
Suggested Use: Take a Panax ginseng supplement containing 2-5% ginsenosides, at a dosage of 200-400 mg per day, divided into two doses. Follow the manufacturer's instructions and start with a lower dose to assess tolerance.
2οΈβ£ Dietary Supplements: Essential Nutrients ππ§ͺ
a) Vitamin D βοΈ: Adequate vitamin D levels are essential for bone health, immune function, and muscle function. Low vitamin D status can negatively impact muscle strength and increase the risk of stress fractures.
Recommended dosage: 800-2,000 IU/day, depending on individual needs.
b) Omega-3 Fatty Acids π: Omega-3s, particularly EPA and DHA, help modulate inflammation, support cardiovascular health, and improve lipid profiles. This may aid in recovery and reduce the risk of exercise-induced injuries.
Recommended dosage: 500-1,000 mg/day of combined EPA and DHA
c) Curcumin π: Curcumin's anti-inflammatory effects stem from inhibiting NF-ΞΊB and COX-2, which may help alleviate muscle soreness and inflammation post-exercise. Its antioxidant properties also contribute to reducing oxidative stress and muscle damage.
Recommended dosage: 500-1,000 mg/day, often combined with piperine to enhance absorption.
BONUS
a) Iron π: Iron is crucial for hemoglobin production and oxygen transport, directly impacting endurance performance. Endurance athletes, especially females and vegetarians, may require* additional iron supplementation.
Recommended dosage: 18-27 mg/day, depending on individual needs.
Suggested Formulation: Floradix Liquid Iron ππ©Έ
* Suggested only to women, vegetarians or iron deficiency.
3οΈβ£ Diet: Fuel Your Performance ππ
A well-rounded meal plan is essential for endurance athletes. Here's an example meal plan of what I try to eat on training days π½οΈπ
Breakfast π³:
Whole-grain toast with avocado and poached eggs π₯π
Lunch π₯:
Grilled chicken or cod, a portion of roasted beetroot, sweet potatoes fries & bell peppers π₯π
Dinner π²:
Oven baked salmon or lentil curry, wholegrain rice with a side of kale & broccoli ππ
Dessert π:
Greek yogurt with mixed berries, nuts and dark chocolate ππ₯
Snacks
Rice-Cakes with almond nut butter or fruit ππ₯
Post-Workout
Endurance Power Smoothie ππ₯€See recipe below π
4οΈβ£ Hydration: Quench Your Thirst π§π₯€
a) Hydration π¦: Aim for at least 2-3 liters of water daily, depending on your sweat rate and climate. Remember, thirst is not always a reliable indicator of hydration needs.
b) Black Coffee βοΈ Caffeine is a well-known stimulant that has been shown to improve endurance performance, alertness, and focus. It can assist athletes in maintaining a faster pace and improve overall race times β±
c) Endurance Power Smoothie ππ₯€: Refuel after a hard workout with a nutrient-packed smoothie, providing carbs, protein, healthy fats, and antioxidants for optimal recovery π
Ingredients:
1 cup fresh or frozen mixed berries (e.g. blueberries, raspberries, and strawberries)
1 small banana
1 cup baby spinach or kale
1 tablespoon chia seeds or ground flaxseeds
1 scoop (20-30g) of whey protein powder
1/2 cup Greek yogurt or a dairy-free alternative (e.g. almond, soy, or coconut yogurt)
1/2 cup unsweetened almond milk
1 cup of water (adjust to consistency)
1000mg of curcumin de-capsuled
A pinch of black pepper
π
ENDπ
With this comprehensive sports nutrition plan, you'll be well-equipped to optimize your endurance performance and recovery. Remember, always consult with a healthcare professional before starting any new supplement regimen. Good luck, and happy training! π π
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Dr Adam Sayedi
Herbal Docs