Nutritional strategies that optimize performance during endurance activities include consuming sufficient carbohydrates to replenish glycogen stores and enhance energy levels. Foods rich in complex carbs like whole grains or fruits should be consumed before activities. During prolonged exercise, quick-energy sources like sports drinks or gels can be beneficial. Moreover, maintaining hydration is crucial, as even mild dehydration can impair performance. Post-activity, incorporating proteins aids muscle recovery, while a balanced intake of vitamins and minerals supports overall health and enhances subsequent performance.