Tips for Endurance Athletes on How to Workout Longer
When you’re in hardcore endurance training mode, your body changes in many more ways that meet the eye. Here are some tips on how to workout longer and give your body everything it needs to maintain optimal health.
- Eat more calories. Lose the old way of thinking about calories. They are now your friend.
- Hydrate. Hydrate. Hydrate. You need more than typical hydration…a mix of water and an electrolyte drink
- Increase your salt intake. You’re losing a ton through perspiration. You need to replace it.
- Use nutritional supplements. You’re constantly pushing your body beyond its normal capacity and it’s really tough to get all the nutrients you need from regular food (yes, even though you’re eating more).
Let’s Talk About Supplements
My workouts are a mix of Beachbody programs, cycling, mountain biking, surfing, and skiing. Over the last few months, I have been transitioning over to the Beachbody Performance Line of supplements…not just because I get a discount or because they’re the hot new product, but because they are making me feel good.
Here are some great suggestions by Beachbody’s Denis Faye for endurance athletes on how to use the Performance supplements:
- Use Energize during your workout. Energize is intended to ramp you up for a 60 to 90 minute workout—but, if you’re going longer, try adding a half serving to your Hydrate just before the two hour mark to get an extra boost. (Here’s a study from the Journal of Applied Physiology Denis shared to show the impact of caffeine consumed by cyclists in the latter part of a two-hour time trial.)
- Use Energize on rest days. The alanine and quercetin in Energize have longer term benefits if you take them regularly, so try replacing your daily cup of joe (or whatever it is you drink for a kickstart) on your days off.
- Hydrate later in the day. When you’re hitting it hard, you’re losing a ton of sodium and other minerals when you sweat, so it’s a really good idea to replenish your body with water and hydrate consistently throughout the day, not just just before, during, and after your workout.
- Eat lots of healthy greens. Here’s a huge simplification of a crucial scientific process—many of the body’s vital processes depend upon the oxidation-reduction (redox) cycle. Free radicals help the oxidation part of the equation and antioxidants help with reduction. When you work out heavily, the free radicals go into overdrive and the imbalance causes muscle inflammation and pain/soreness. You have to take care exactly how you boost the antioxidants. Because you want some oxidative stress to help your body recover, you don’t want to take antioxidants right after a workout. The best greens to eat—kale, spinach, swiss chard, and romaine lettuce. Click HERE to get a complete list.
- Eat and supplement a lot. Endurance athletes have to reverse some long engrained thinking. It’s no longer about eating less…you MUST eat more, better, and take nutritional supplements, in order to prevent your body from breaking down. In particular, you’ve got to keep on top of blood sugar and glycogen. One of my favorite things to eat when I’m pushing myself are Shakeology Fat Bombs—they really are the bomb. You’re burning more than enough calories on workout days—probably anywhere from 1,500 to 5,000—so you’ve got the room. In addition to substantial quantities of healthy whole foods, drink Recover after your workout and Recharge before bed. You need it.
Here’s some info on the Performance Line pricing—Beachbody Performance Line Pricing
If you have any questions on how to workout longer and feel better, don’t hesitate to reach out.