What should be on your dinner plate if you’re marathon training, triathlon training, or Ironman training

Most Americans get about 45 percent of their daily calories from carbohydrate, which is perfectly adequate for the non-athlete. But endurance sports athletes perform better on a diet that’s 60 percent carbohydrate. That’s because carbohydrate is the muscles’ preferred energy source during intense exercise. Therefore, the more you train, the more your dietary carbohydrate needs increase.

So, for peak endurance sports performance, what you pile on your dinner plate needs to differ from what’s on the average American’s dinner plate. Here’s a snapshot of what your neighbor might be eating tonight, and what you should be eating if you are marathon training, triathlon training, Ironman training, or simply training for any endurance sport:

Typical American Dinner (42% carbohydrate, 34% fat, 18% protein)
8-ounces chuck steak
Baked potato with sour cream
½ cup green beans

Endurance Sports Athlete Dinner (60% carbohydrate, 20% fat, 20% protein)
8-ounces grilled wild salmon
Brown rice pilaf
¾ cup green beans
Toasted whole-wheat bread with butter