To optimize performance in endurance sports, several nutrition principles should be followed. First, an adequate intake of carbohydrates is essential, as they provide the primary fuel source for prolonged exercise. Timing of nutrient consumption is also critical; consuming carbohydrates before, during, and after an event can sustain energy levels and aid recovery. Additionally, maintaining appropriate hydration is vital to prevent fatigue and enhance performance. Finally, incorporating proteins for muscle repair and healthy fats for sustained energy is important for overall endurance and recovery.