Nutritional factors like carbohydrate intake, hydration, and meal composition significantly influence sustained energy levels during workouts. Consuming complex carbohydrates prior to exercise provides a steady energy source, while adequate hydration prevents fatigue and enhances performance. Including proteins and fats in meals can further stabilize blood sugar levels during prolonged activities. Timing meals to align with workouts also matters; eating a balanced meal 2-3 hours before exercising can maximize endurance and strength. Effective nutrition planning ensures that energy levels remain optimal throughout various workout intensities.