Nutritional Strategies for Endurance Performance

Endurance performance hinges on the precise manipulation of energy intake, macronutrient composition and nutrient timing to sustain prolonged exercise, accelerate recovery and support health. Carbohydrates remain the primary fuel for high‐intensity efforts, with strategies such as carbohydrate loading, periodised carbohydrate intake and “food‐first” approaches enabling athletes to maximise muscle and liver glycogen stores. Protein intake is critical for muscle repair and adaptation, with recommendations typically ranging from 1.2 to 2.0 g/kg/day and distribution throughout the day. Dietary fats, especially omega-3 fatty acids, contribute to cell membrane integrity and modulate inflammatory processes, while micronutrients and phytochemicals—particularly antioxidants—help to counter exercise‐induced oxidative stress. Hydration and electrolyte replacement are equally vital, with tailored fluid and sodium strategies preventing performance‐impairing dehydration and hyponatraemia. Contemporary research underlines the need for personalised plans that account for training load, competition schedule, gastrointestinal tolerance and individual preferences. Such evidence‐based nutritional frameworks not only optimise competitive outputs but also safeguard long‐term health and support sustainable practice across diverse athletic populations.

Research from Nature Portfolio

Recent studies have examined the impact of plant‐based dietary patterns on oxidative status in competitive athletes. Using a plant‐based diet index (PDI) to quantify adherence, researchers observed that higher PDI scores in trained footballers were associated with lower urinary levels of F2alpha‐isoprostane, an indicator of lipid peroxidation. These findings suggest that diets rich in fruits, vegetables and whole grains can enhance endogenous antioxidant defences, potentially reducing exercise‐induced oxidative damage. Generalised linear models further linked improved antioxidant biomarkers to greater intake of healthy plant foods, highlighting the role of dietary phytochemicals in endurance contexts.

Nutritional Strategies for Endurance Performance publication trend

The graph below shows the total number of articles in nutritional strategies for endurance performance across all publications each year (not limited to Nature Index journals).

Technical terms

Glycogen: Polymer of glucose stored in liver and muscle, serving as a key fuel during high-intensity exercise.

Oxidative stress: Condition in which reactive oxygen species exceed antioxidant defences, leading to cellular damage.

F2alpha-isoprostane: A biomarker of lipid peroxidation used to assess oxidative damage in vivo.

Plant-based diet index (PDI): Quantitative score reflecting the proportion of dietary intake derived from plant foods.

Food-first approach: Strategy prioritising whole food sources over supplements for achieving nutrient targets.

References

1. Effect of a plant-based diet on oxidative stress biomarkers in male footballers. Scientific Reports (2024).
2. Carbohydrates and Endurance Exercise: A Narrative Review of a Food First Approach. Nutrients (2023).
3. Nutritional Intake and Timing of Marathon Runners: Influence of Athlete’s Characteristics and Fueling Practices on Finishing Time. Sports Medicine - Open (2025).
4. Nutritional Considerations for the Vegan Athlete. Advances in Nutrition (2023).