Fueling Endurance Events

Endurance events are activities that are longer than 90 minutes such as a marathon or triathlon. Individuals train for months preparing for these events, however, often times they forget a very important element, the “fuel”. Due to the nature of endurance events, individuals must focus on fueling before exercise, during exercise, and after exercise. Examples of healthy “fuel” options are listed below.

Before Exercise:

• Oatmeal with milk, fruit, & nuts
• Turkey sandwich with fruit
• Cottage cheese with crackers and fruit
• Toast and peanut butter

During Exercise:

• Energy gel, beans, or drinks
• Honey
• Bananas
• Oranges
  

After Exercise:

• Chocolate milk
• High-density nutrition bar
• Smoothie with yogurt and fruit