Getting Ready for Endurance Sports Season

Spring marks the return of outdoor races, road and mountain biking in Quebec, hiking in the mountains, and many more outdoor adventures! These endurance activities often last several hours—sometimes up to half a day on a bike or a full day in the mountains. As the temperature steadily rises, it’s crucial to adjust your hydration habits to match the demands of your favorite endurance sports.

Start Strong with the Right Nutrition

To kick off your endurance season right—whether you're into running, triathlons, or obstacle courses—revisit your training-related nutrition basics.

Essentials for Optimal Performance:

• Pre-workout meal or snack
• Hydration
• Post-workout snack or meal

Your pre-exercise meal or snack should be high in carbohydrates to fuel your muscles properly. Aim for half of your plate to consist of grains or carbohydrate-rich foods like fruit, granola bars, or homemade muffins. The closer you are to training time, the higher the carb-to-fat/protein ratio should be.

As the heat increases, so does your body’s sweat rate. Physical activity raises your internal body temperature, which is regulated through sweating. On average, you lose about 1 liter of water per hour of exercise—and often more depending on your activity and body type. For workouts longer than one hour, bring water, an electrolyte beverage, or a sports drink based on your needs.

Replenish After Your Session

When you get home, it’s time to refuel. Choose carbohydrate-rich foods to replenish your muscle glycogen, combine them with a source of protein to aid muscle recovery (even if you’re not looking to build muscle mass), and rehydrate thoroughly. Even when you drink during your workout, it’s unlikely you’ll replace all fluids lost through sweat.

Enjoy your outdoor sports, the sunshine, and the energy boost from a sport-specific nutrition plan!