{"id":35366,"date":"2022-07-13T15:54:12","date_gmt":"2022-07-13T13:54:12","guid":{"rendered":"https:\/\/getindya.com\/?p=35366"},"modified":"2026-11-03T17:12:14","modified_gmt":"2026-11-03T16:12:14","slug":"endurance-diet-common-mistakes","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/endurance-diet-common-mistakes\/","title":{"rendered":"Endurance nutrition: the most common mistakes"},"content":{"rendered":"\n

An <\/span>endurance athlete<\/b> seeking <\/span>better performance<\/b><\/a>? You are in the right place.<\/span><\/p>\n

Searching for the <\/span>perfect diet<\/b> can become overwhelming. What makes a 10\/10 plan? How much <\/span>food<\/b>, how many <\/span>calories<\/b>, how much <\/span>carbohydrate per kg<\/b>? <\/span>Fruit<\/b> before or after exercise? Avoid <\/span>nuts<\/b>? <\/span>Wholemeal bread<\/b> or white?<\/span><\/p>\n

So many questions.<\/span><\/p>\n

So many opportunities for mistakes.<\/span><\/p>\n

But also opportunities to <\/span>give your body what it needs<\/b>.<\/span><\/p>\n

And to improve in <\/span>endurance sports<\/b>.<\/span><\/p>\n

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\"Cyclist<\/p>\n

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What should endurance athletes eat?<\/span><\/h2>\n

At <\/span>INDYA<\/b>, <\/span>nutrition<\/b> does <\/span>not work in isolation<\/b>: it belongs within each athlete’s complex life.<\/span><\/p>\n

We see n<\/span>utrition as individual and personal<\/b>, something that <\/span>changes<\/b> with the athlete’s circumstances.<\/span><\/p>\n

In <\/span>nutrition<\/b>, there is <\/span>no single universal formula<\/b> for success. Our approach is to <\/span>understand the athlete’s context<\/b> and learn through observation and adjustment.<\/span><\/p>\n

Measure<\/span> relevant variables<\/b> as objectively as possible. Once the context is understood, explore <\/span>how nutrition affects the athlete<\/b>.<\/span><\/p>\n

So what should an <\/span>endurance athlete<\/b> eat?<\/span><\/p>\n

We avoid generalisations at INDYA.<\/span><\/p>\n

Endurance athletes include cyclists, <\/span>runners<\/span><\/a>, swimmers, <\/span>trail runners<\/span><\/a>, triathletes and adventure racers; beginners and experts, amateurs and professionals, with different health conditions and resources.<\/span><\/p>\n

A <\/span>diet<\/b> suited to your <\/span>activity level<\/b> needs to be <\/span>personalised<\/b>, <\/span>ideally with a <\/b>sports nutritionist<\/b><\/a>.<\/span><\/p>\n

Here are 10 common mistakes among Amapros.<\/span><\/p>\n

Who are Amapros?<\/span><\/p>\n

Amateurs who compete, take on demanding challenges, train consistently and monitor performance, often with Strava, Garmin and a coach. You know the type.<\/span><\/p>\n

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\"Bicycle<\/p>\n

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10 endurance nutrition mistakes<\/span><\/h2>\n

Years of working with endurance athletes have revealed recurring <\/span>mistakes<\/b>, although they do not apply to everyone.<\/span><\/p>\n

Knowing them helps you avoid them.<\/span><\/p>\n

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1. Relying too heavily on theory<\/span><\/h3>\n

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2. Relying too heavily on feelings<\/span><\/h3>\n

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3. Investing more in equipment than in your body<\/span><\/h3>\n

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4. Focusing on weight rather than watts<\/span><\/h3>\n

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5. Overusing supplements and treating them as the foundation of performance<\/span><\/h3>\n

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6. Underestimating rest and stress: sometimes more is less<\/span><\/h3>\n

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7. Reading online and assuming years of competition mean you already know your nutritional needs<\/span><\/h3>\n

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8. Chasing dietary trends and shortcuts: no salt, sugar, soya, processed foods or meat<\/span><\/h3>\n

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9. Managing caffeine poorly<\/span><\/h3>\n

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10. Underestimating hydration and body temperature<\/span><\/h3>\n


\"Road<\/p>\n

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How can you assess calories used in training?<\/span><\/h2>\n

A <\/span>common problem<\/b> is that <\/span>athletes do not fully understand their expenditure<\/b>.<\/span><\/p>\n

You may think: \u201cBut I check the calories on my Garmin!\u201d<\/span><\/p>\n

Heart-rate <\/span>monitors<\/b> provide <\/span>energy estimates<\/b>, but those figures do not fully explain <\/span>how the athlete’s body uses fuel.<\/b><\/p>\n

A <\/span>set of equations<\/b> can estimate an energy <\/span>budget<\/span><\/i> to help avoid underfuelling and keep resources available.<\/span><\/p>\n

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Factors affecting energy expenditure<\/strong><\/h3>\n

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