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How do I determine the minimal bounds of reasonable caloric intake during endurance (cycling) workouts?

4 min read

Asked by: Yossel Koehnke

How many calories do I need for endurance training?

RECOMMENDATION. In general, an intake of 120-150 calories per hour is absolutely sufficient for the average size endurance athlete (approximately 160- 165 lbs/approx 72.5-75 kg).

How should I eat for endurance training?

The general rule is to increase carbohydrate consumption up to 70% of total daily calories to support the high volume of glucose needed for that level of physical activity. Carbohydrates have 4 calories per gram. Endurance athletes should eat 8 to 10 grams of carbohydrate per kilogram (kg) of body weight per day.

What is the recommended intake of carbohydrate during endurance sports?

Depending upon the training routine, athletes should consume anywhere from 3-12 grams of carbohydrates per kilogram of bodyweight throughout the day.

What should I eat during endurance events?

Endurance athletes—which include marathon runners and long distance cyclists and swimmers—have unique sports nutrition requirements.



Good Foods for Endurance

  • Couscous.
  • Beans and legumes.
  • Brown rice.
  • Quinoa.
  • Sweet potatoes.
  • Whole wheat bread.
  • Whole wheat pasta.


How many calories should I eat per hour cycling?

For rides lasting 90 minutes to 3 hours, aim to consume 30-60 grams of carbohydrate (120 to 240 calories) per hour. Your fueling needs increase as the duration of your rides exceed three hours and beyond. On longer rides, aim to consume 45 to 90 grams of carbohydrate (180 to 360 calories) per hour.

How many calories do female endurance athletes need?

Most female athletes need a minimum of 2,000 to 2,400 calories per day. Not only will this prevent menstrual problems and weak bones, it will help the athlete perform better!

How do you fuel during endurance race?

For longer races (2 hours and above) athletes need to consume additional carbohydrates in the form of simple carbs (sugars) that are easily digestable – sport drinks, bars, gels, etc. This will help them to maintain the blood sugar and energy levels and maintain the effort for longer.

What is the best thing for endurance?

Try these tips to build stamina:

  1. Exercise. Exercise may be the last thing on your mind when you’re feeling low on energy, but consistent exercise will help build your stamina. …
  2. Yoga and meditation. Yoga and meditation can greatly increase your stamina and ability to handle stress. …
  3. Music. …
  4. Caffeine. …
  5. Ashwagandha.


What should I eat after endurance workout?

Best Foods To Recover After A Long Workout

  • Greek Yogurt & Berries. Full of protein and potassium, greek yogurt is one of the top options for exercisers. …
  • Bananas. The main electrolytes we lose through endurance exercise are sodium and potassium. …
  • Eggs. …
  • Sweet Potatoes. …
  • Peanut Butter. …
  • Avocado Toast. …
  • Salmon.


Why is oatmeal good for endurance athletes?

Oats contain a type of soluble fiber (beta glucan) that makes cooked oats gluey—but can be beneficial for endurance athletes. Beta glucan slows the absorption of carbs over 2 to 3 hours, helping you feel satiated for a long time. Hence, oatmeal sticks to your ribs; it’s a good pre-exercise choice for sustained energy.

Do endurance athletes need more protein?

How much protein do endurance athletes need to consume? Numerous studies have demonstrated that endurance athletes in heavy training need more protein than recreational athletes do. Once it was believed that 1/2 gram of protein per pound per day was sufficient (2/3 to 3/4 grams of protein per pound of body weight).

How many calories do endurance athletes burn?

If we use the example of an endurance runner who runs ~40 miles per week. They will burn approximately 4000 calories per week whilst training. We burn approximately 100 calories per mile when running, although this can vary between individuals (due to weight, muscle mass, exercise efficiency, etc.).

How many calories should I eat during an Ironman?

An Ironman will require at least 8000 calories. The body stores up to 2000 calories in readily available glycogen and significantly more in fat. Rested and well fed during taper week will ensure those glycogen reserves are full; roughly a quarter of our calorific needs for race day.

How many calories should I consume during a long run?

Long-distance runners should consume 19 to 21 calories per pound of bodyweight for 1 – 1.5 hours of running or strenuous activity per day. If your training schedule calls for 1.5 – 2 hours of running or strenuous activity per day, 22 to 24 calories per pound of bodyweight need to be consumed.

How many calories should I consume during a triathlon?

Most people should aim to consume 60-90+ grams per hour, or 240-360+ calories worth. This is by no means a ceiling, as many are able to tolerate 400-500+ during Ironman races while on the bike.

How many calories do professional triathletes eat?

An average 160-pound triathlete needs between 3,000 and 4,000 calories per day [source: TNO]. For triathletes, eating too little doesn’t just mean losing weight; it means a poor finish. If they don’t eat enough, it affects performance. A car can’t drive without fuel.

How do I lose weight while training for a triathlon?


Minutes or more then don't limit yourself just use your usual snacks otherwise you can end up detriment in your training. Or by the time you get home you'll be so hungry you'll end up overeating.