Pre-Workout for Endurance: Optimize Performance and Avoid Mistakes

The Importance of Nutrition in Endurance Pre-Workout

For endurance sports, the nutritional strategy begins long before the actual training. Ignoring the pre-workout meal is a "shot in the foot," especially for long training sessions. The intake of carbohydrates is vital to raise and stabilize blood glucose, preserving glycogen stores. Training fasted during long runs is ill-advised, as it quickly depletes limited energy reserves.

Carb Loading and Timing

Preparation for intense training or long races begins the day before, not just in the hours leading up to exercise. For "carb-loading", the ideal is to slightly decrease fiber and protein intake and increase carbohydrate volume (e.g., pasta, cassava, rice with lean protein). The meal immediately before training must consider digestion time.

If there's only 1 hour for digestion, the recommendation is 1g of carbohydrate per kilogram of body weight, with easily digestible sources like bread with jam, grape juice, or tapioca with banana and honey. The closer to training, the more liquid and lighter the intake should be. Eating excessively or consuming heavy foods before training impairs blood flow to the muscles and can cause gastrointestinal discomfort, fermentation, and even diarrhea.

Avoiding Problematic Foods

Avoid high-fat foods, such as pizza with heavy toppings, the day before important training sessions or races. Fat slows down digestion. Alcoholic beverages should also be banned, as they impair sleep quality and can lead to dehydration, directly impacting performance.

Caffeine, Taurine, and Vasodilators: How to Use Them to Your Advantage

Caffeine is a supplement with a high level of evidence for improving performance. The safe dosage ranges from 3 to 6 mg per kilogram of body weight per day. The usage strategy depends on the training duration:

• Short workouts (1h30 to 2h): Can be used pre-workout.
• Long workouts (>2-3h): Better in the middle or at the end, to inhibit the perception of effort and spare glycogen.

It's essential to test individual sensitivity to caffeine, as some people metabolize it slowly, experiencing adverse effects such as tachycardia or lethargy. Excessive caffeine, common in concentrated gels, can lead to excessive diuresis, dehydration, cramps, and headaches.

Taurine is not a stimulant but aids in focus and concentration. It can be an alternative for nighttime workouts in caffeine-free pre-workouts, at doses of at least 1g. Vasodilators, such as nitrate (considered the most effective) and arginine, improve oxygenation and nutrient transport to muscles, benefiting performance. Nitrate has a slower peak action (about 2 hours) and its absorption begins in the mouth, requiring attention (e.g., avoid brushing teeth immediately after ingestion).

Seek Professional Guidance and Prioritize the Basics

The final message is clear: don't go buying supplements without professional guidance. The "true pre-workout" begins with an adjusted diet and a deep understanding of your routine and needs. A nutritionist can personalize your strategy, from carbohydrate loading to supplementation, ensuring the basics are well-established before considering supplements.

The body adapts, and needs change. Following old diets or those of friends can be ineffective or harmful. Longevity in sports, health, and quality of life depend on continuous monitoring and conscious decisions, avoiding shortcuts that can lead to long-term problems, such as injuries or overtraining.

Larissa Mayumi reiterates the importance of a solid nutritional foundation: "If the basics aren't done right, you won't perform well at work or in training." For endurance athletes, energy demands are very high, and carbohydrate quantities can reach 10g per kilogram of body weight, requiring specialized attention.