Sports Nutrition Products for Endurance Athletes

Nutrition plays a fundamental role in athletic performance, especially in endurance sports where energy demands are high. Advances in the nutritional industry offer a range of solutions to optimize both performance during exercise and recovery afterward. This article focuses on the main categories of nutritional products used by endurance athletes, detailing their composition, physiological role, and recommendations based on current scientific evidence.

Energy Products for Exercise

Energy Bars

Energy bars are designed to provide a quick source of energy, primarily in the form of carbohydrates. They are particularly useful during prolonged events to maintain muscle glycogen levels.

Composition criteria: An effective energy bar should contain at least 17.5 g of carbohydrates, supplemented with protein (4-6 g) to prevent muscle breakdown during prolonged efforts. The presence of micronutrients such as sodium (≥ 50 mg), magnesium (25 mg), and B vitamins is also essential to compensate for losses due to sweating.

Practical use: The bars must be easy to chew and digest. They are ideal for long events (> 5 hours), where the simultaneous intake of carbohydrates and protein becomes crucial.

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Energy Gels

Energy gels are distinguished by their liquid texture, facilitating rapid absorption. They are an alternative to energy bars in situations where chewing is difficult, such as during a run.

Recommended composition: Each gel should provide approximately 25g of carbohydrates and be accompanied by adequate hydration. The sodium content (50-100mg) is important for maintaining electrolyte balance.

Limitations: Although convenient, gels can cause digestive upset if consumed in excess or without water.

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Hydration and Recovery Drinks

Energy Drinks

Energy drinks combine carbohydrates and electrolytes to maintain energy and hydration during prolonged activity.

Physiological Roles: They prevent dehydration, delay fatigue, and support muscle function by replenishing glycogen stores.

Dosage Recommendations: An effective energy drink contains 30-35 g of carbohydrates per 500 mL, with a minimum intake of 300 mg of sodium per hour of exercise.

Electrolyte Drinks

Designed to replace mineral salt losses, these drinks are generally calorie-free and are particularly suitable for short workouts (< 1 hour) or in hot conditions.

Key ingredients: Sodium (≥ 300 mg), potassium (≥ 300 mg), magnesium (≥ 56 mg), and calcium (≥ 120 mg).

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Recovery Drinks

Recovery drinks are essential after exercise to facilitate muscle synthesis and replenish energy stores.

Optimal composition:

• Protein: Minimum 10g to promote muscle repair.
• Carbohydrates: Approximately 15g to accelerate glycogen resynthesis.
• Micronutrients: Sodium, potassium, calcium, magnesium, and B vitamins.

Dietary Supplements

Micronutrient Intake

Certain supplements are necessary to correct specific deficiencies in athletes:

• Iron and vitamin D: Crucial for preventing deficiencies common in athletes.
• Omega-3: Promotes cardiovascular health and reduces inflammation.

Performance Supplements

• Caffeine: Increases endurance and improves concentration.
• Nitrate: Improves energy efficiency and sprinting ability.
• Beta-alanine and bicarbonate: Delay muscle acidification.

The choice of sports nutrition products should be based on the specific needs of each athlete. Energy products are essential for preventing fatigue during exercise, while recovery products accelerate the muscle regeneration process. However, limitations exist, particularly regarding digestive tolerance and the risks of overconsumption of certain supplements.

References 

Burke, L. M., et al. (2020). “Nutrition for Athletes: Advances in Sports Science.” Sports Medicine, 50(2), 123-134.

Jeukendrup, A. E. (2019). “Carbohydrate Intake and Performance.” International Journal of Sports Nutrition and Exercise Metabolism, 29(4), 355-368.

Thomas, D. T., et al. (2016). “Position of the Academy of Nutrition and Dietetics: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.