Going the distance on whole plant foods

The science of endurance nutrition has advanced dramatically in the last several decades. Much has been learned about the importance of carbohydrates, electrolytes, and other nutrients. But today we have hundreds of "scientifically formulated" products which claim to be the next great energy food.

For workouts and events over 1.5 hours it is critical to take in some form of fuel in order to maintain blood sugar and avoid the "bonk." During long workouts, bike rides, or runs, the most nutritionally dense fuel source is fruit. Fruit contains the sugars, proteins, essential fats, vitamins, and minerals necessary for proper fueling.

Dates, bananas, and dried fruit are great foods for training. The concentrated calories and carbohydrates in dates make them ideal for carrying with you during any event. They tend to be firm so they do not crush as easily as other fruits may. If you like the convenience of energy gels and processed sports drinks, fruit can also be prepared to be easily stored in a pocket or water bottle. For more on this, look at the sports drink and energy bar recipes in the recipe section of our website.

The Glycogen Window

After long or difficult training sessions, the body may have utilized most of its glycogen stores. Consume carbohydrates within 2 hours of exercise in order to restore glycogen stores to their maximum level. During this time, the body's metabolism is primed to convert blood sugar into glycogen. A post-workout fruit smoothie is a great way to replenish yourself.