Nutritional strategies for endurance athletes are vital for optimal performance. Carbohydrate intake is essential for energy, as it fuels long-duration activities. Athletes should focus on consuming complex carbohydrates before training while incorporating simple sugars during prolonged exercise to maintain energy levels. Adequate hydration is equally crucial, with a focus on electrolyte balance to prevent cramping. Post-exercise, athletes should consume a combination of carbohydrates and protein to facilitate recovery and muscle repair. Tailoring nutrition to meet specific training demands is critical for enhancing overall performance.