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Important: This content is for informational and educational purposes only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, taking supplements, or if you have questions about a medical condition. Never disregard professional medical advice or delay seeking it because of information you read here.
What do strength trainers eat, and what do endurance athletes eat? You’re about to find out. Diet for endurance athletes and strength trainers is quite different, but they still get their nutrients from the same source.
As an athlete or strength trainer, your diet matters a lot. It plays a vital role in supporting your training goals and performance levels. An endurance athlete’s diet and a strength trainer’s diet differ, but they still eat their macros. Since an endurance athlete engages in longer, more intense physical activity, such as swimming, cycling, and running, their type of diet typically focuses on energy-giving foods. Strength trainers, on the other hand, practice short periods of intense exercise such as weightlifting or resistance training. And the foods they eat tend to be muscle growth and repair foods.
So, whether you are a strength trainer, endurance athlete, or a curious person, this article will help you understand the nutritional requirements for endurance athletes and strength trainers.
Diet For Endurance Athletes
Endurance athletes like marathon runners or cyclists tend to eat foods that’ll help them in long periods of activity. Their prime focus is to eat foods that fuel their bodies to maintain their energy levels while training, and help them recover.
Their main food Sources
Carbohydrates: Carbs are the main source of energy, and they take a large chunk of an athlete’s diet. Endurance athletes normally get a high proportion of their calories from carbohydrates. According to better health , an athlete’s diet should consist of about 45 to 65% of carbs. Foods like pasta, bread, rice, fruits, and others are what they commonly eat for carbs.
Protein: They eat protein too, they just require less of it than strength trainers. Protein is important for muscle repair, recovery, and endurance. Athletes need enough to prevent their muscles from breaking down.
Hydration: Endurance athletes can’t afford to joke with their water intake, because they need to maintain proper hydration levels. This Is Super Important. Therefore, they would need to drink plenty of water throughout the day and every day to prevent dehydration.
Diet for Strength Trainers
Strength trainers have a primary focus, and that is building muscle mass and increasing strength. Their diet is made up of foods that energize them, help them build muscle mass, recover, and improve their performance in general.
Main nutritional needs
Protein: This is the king in their nutrition plan. You wouldn’t see a strength trainer without their protein. Their lifestyle and training plan require a high-protein diet. Studies suggest 10 to 35% of daily calories from protein to build and repair muscle tissue.
Carbohydrates: Carbs are still important for muscle builders to get energy. However, the focus is slightly less than endurance athletes.
Fats: They are also important because they are not just a source of energy, but also help in the production of certain hormones, especially testosterone. Therefore, strength trainers should include healthy fats in their diet. Some examples of healthy fats are olive oil, nuts and seeds, avocados, eggs, oily fish like salmon, peanut butter, and other nut butters.
Creatine: Creatine helps create a steady supply of muscles during intense lifting or exercise, which helps improve strength and power. This is what makes it a good addition to your diet as a strength trainer.
Calories: Strength trainers generally need to consume more calories than endurance athletes, especially if their goal is to gain muscle mass. They would need to be in a slight calorie surplus to support muscle growth.
The key differences In Diet for Endurance Athletes and Strength Trainers
- Macronutrient ratios: Both endurance athletes and strength trainers need their macros, but in different ratios. Endurance athletes tend to focus on carbs, while strength trainers pay more attention to protein.
- Timing: Endurance athletes might use carbs as their pre-workout food, while strength trainers might focus on protein and some carbs around workouts.
- Calorie intake: Strength trainers may need to eat more calories than endurance athletes to support the growth of their muscles.
- Supplements: Endurance athletes and strength trainers might use supplements, but the type they take may differ. For example, endurance athletes might use electrolyte drinks, while strength trainers might use Creatine.
The Bottom Line
Diet for endurance athletes and strength trainers is designed differently. Both of them need a balanced diet, but the way they portion their macronutrients can be different. This is due to their goals and their choice of sports. Endurance athletes require a high-carb diet to get energy for longer training sessions, while strength trainers need a high-protein diet to build muscle.
That said, make sure you see a sports dietitian, so you can get a specific diet plan that meets and supports your fitness goals.
