Individuals competing in endurance sports have specific nutritional requirements to optimize performance. Key needs include a higher intake of carbohydrates for sustained energy, protein to aid recovery, and proper hydration. Carbs should make up a significant portion of their diet, as they fuel long-duration activities. Additionally, meeting protein needs supports muscle maintenance and repair, essential in endurance training. Furthermore, timing of nutrition—such as consuming a carbohydrate-rich meal before and after training—can enhance performance. Overall, understanding and meeting these nutritional needs is crucial for endurance athletes' success.