What are the most important nutrients endurance athletes need in their diet?

Firstly, it’s very important that athletes consume a balanced diet which includes all of the macronutrients, namely protein, fat and carbohydrate. Foods high in protein, such as meats, fish, eggs, dairy or vegan-friendly sources such as tofu, chickpeas or soy products, are essential for a long list of metabolic processes and recovery following exercise.

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• What’s better for you: meat or vegetable protein?

Fats are essential for processes such as hormone health and transporting nutrients around the body, while carbohydrates are important for fuelling high-intensity exercise and immune health.

• What are the differences between saturated and unsaturated fats?

However, these foods don’t only contain protein, fat or carbohydrate, they contain a wide range of vitamins and minerals which contribute to optimal bodily function.

Iron is one nutrient of particular importance to athletes as it supports blood health and transports oxygen around the body. Athletes are also at a higher risk of iron deficiency (exercise-induced anaemia) than the general population due to the mechanisms in which iron is lost from the body, e.g. sweating, blood loss in the gut from the mechanical jarring during running, the breakdown of blood cells in the feet from foot-striking, and, for female athletes, menstruation.

So athletes should aim for 2-3 servings of iron-rich foods per day, examples include: liver, beef, sardines or salmon, lentils, nuts, seeds, wholegrain cereals, such as oats or muesli, and green leafy vegetables, such as kale.

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Stephen Smith Performance nutritionist

About

Stephen Smith (PhD, SENr) is performance nutritionist for Red Bull Athlete Performance Centre in Salzburg and tutor at the Institute of Performance Nutrition. He believes in a food first, evidence-informed approach to maximising the health and performance of athletes. He's passionate about providing relevant, easy-to-understand educational support to turn the science into applicable nutrition practice that improves health and performance. He's also committed to developing quality sports science and nutrition research that informs practice and ultimately improves the performance of athletes.