The document discusses nutrition recommendations for endurance athletes. It recommends that 55-60% of energy needs come from complex carbohydrates like bread, rice, pasta and fruits to fuel muscle work during long activities. Adequate hydration from water is important during and after training. While some fat is needed, high-fat foods should be avoided as fat is not a good energy source for muscles. Endurance athletes also need more protein than sedentary individuals to aid in muscle recovery, which can come from foods like meat, eggs and milk rather than supplements. Fiber intake should be moderate as high-fiber foods are filling.

2. • The purpose of these diets is to provide adequate nutrition for the
training, recovery and skills of endurance sports, such as long
distance running and swimming, tennis competitions and triathlons
where a continuous activity is maintained for more Of 80 minutes.

3. • Complex Carbohydrates: 55-60% of energy needs
should come from carbohydrate-rich foods as they are
subsequently converted to glucose, which is the
preferred source of energy for muscles to work. These
foods are bread, rice, pasta, box cereals, fruits and
tubers. Additional carbohydrate rations may be
ingested a few days before competition, to saturate
the liver and glycogen muscles (the way the glucose is
stored).Liquids: the body should be well hydrated
during and after training and skills.Caution should be
exercised with the use of beverages containing
caffeine.

4. • Fats: High fat foods should be avoided. Consuming a small amount of
fat is necessary for good health, especially for the absorption of fat-
soluble vitamins. Fat is not a good source of energy for muscle work,
so it is convenient to consume low-fat foods and avoid using extra fat
like butter, margarine, cream and mayonnaise.

5. • Proteins: Endurance athletes need to increase their
protein rations to ensure adequate muscle recovery
after exercise. For this it is not necessary to increase the
consumption of proteins with protein supplements,
simply to consume more food with proteins.A daily
intake of one serving of protein per 5-8 kilograms of
body weight is recommended, where one serving equals
30 grams of red meat, skinless chicken or fish, a whole
egg or 250 milliliters of skim milk.Fiber: Resistance
athletes generally need to ingest more food, so it is not
convenient to consume foods with high fiber content
because they are very filling.

6. SUMMARY
CARBON
HYDRATES
65%
PROTEINA
S
20%
FATS
15%
GENERAL
RECOMMENDATIONS
CARBON
HYDRATE
S
65%
PROTEIN
AS
20%
FATS
15%
LONG DISTANCE SPORTS

7. BIBLIOGRAPHY
LARA, J. (JULIO de 2009). VITONICA. Obtenido de VITONICA.com:
https://www.vitonica.com/dietas/encontrar-la-proporcion-correcta-
de-nutrientes