... on. Foods like breads, cereals, pasta, rice, fruits and vegetables, should be consumed 4- 5 hours before a workout so that it doesn't sit in their stomach the reason for this is, that most of those foods are carbohydrates, which therefore means that they are high in glycogen. Glycogen as stated in previous assignments produces glucose when the cells need it for energy, such as exercise. As well as having good sources of carbohydrates it is important to have good levels of protein in an endurance athlete's diet. This is because many athletes take too much care about the carbohydrate intake, therefore this cause's protein deficiency. Elite endurance athletes do need considerable amounts of protein, far above the normal adult RDA, because maintenance, repair, and growth of lean muscle mass all depend on it, as well as optimum immune system function. Low dietary protein lengthens recovery time, causes muscle weakness, ...

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