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Best Foods to Boost Your Endurance Fitness Levels

Foods to Boost Your EnduranceWelcome to our post which takes a look at the best foods to boost your endurance fitness levels.

People involved in sports such as running, cycling, swimming, rowing who need to perform for multiple hours at a time need great endurance levels.

A common question often asked is what should I be eating to allow me to train and perform effectively for long periods of time.

Carbohydrates are the Best Endurance Food

For anyone training or taking part in an endurance event, they need to understand the energy systems that control their levels of performance and that their body only has an finite amount of carbohydrate stored. If your muscles are to perform they need a constant supply of carbohydrate to be provided to the working muscle.

If an athlete doesn’t learn to take in the necessary amounts of additional carbohydrates prior or even during an event then the muscles y will simply not be able to perform well and there is a high risk that they will not be able to complete the endurance event – basically they will run out of energy.

As a guide, sports scientist would suggest the following:

Typically an athlete who is training for 90 minutes will require around 30 grams of carbohydrate after the first hour.

An athlete who is training for about 2 hours will require between 30 to 60 grams of carbohydrate per hour.

An athlete who is training for about 2.5 to more than 3 hours or more will require between 60 to 90 grams of carbohydrate per hour.

This is only a guide and actual intake will depend on the intensity of the activity as well as the duration.

Remember that carbs can be taken during an activity as as well as prior so find small portable carbs that can be eaten on the move.

Top Endurance Foods


A large banana can provide around 30 grams of carbohydrate



Berries are of course fairly small and wouldn’t be consumed in large amounts. A regular cup of berries such as strawberries, blueberries and raspberries can provide about 11 to 13 grams of carbohydrate.


Wholewheat Pasta

This is a firm favorite with many an athlete with one cup of spaghetti providing around 40 grams of energy.


Brown Rice

A cup of wholegrain brown rice is a great source of carbs packing around 45 grams of energy.

brown rice


This is a fantastic source of energy. A cup of oatmeal can provide around 100 grams of energy. Mix with yogurt and fruit at breakfast before your training run.


Wholegrain Bread

One slice of wholegrain can provide about 12 grams of energy whilst also providing the added benefit of vitamins and fiber.

wholegrain bread

Sweet Potato

sweet potato

The sweet potato comes in at around 37 grams of carbohydrate. As well as energy it comes packed with vitamin C and E as well as beta-carotene, which are all great in building a strong immune system.


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