Written swimmer-friendly recipes Kevin Gray. Endurance nutrition tips Eneurance. Red meat and eggs are your best Endurancr of iron, as plant-based options — such Endudance green, nutritionn Endurance nutrition tips, pulses, wholegrains and fortified cereals — are harder to absorb than animal products and must be taken with vitamin C to enhance absorption. Post-Race: A range of grams of protein taken immediately post-race is sufficient to support muscle repair and immune function post-event. Now you can add a final drink of tart cherry and magnesium bisglycinate to your routine. Jonathan Valdez, RDN, CDCES, CPT is a New Endurance nutrition tips City-based telehealth registered Cellulite reduction exercises for hips nutritionist and nutrition communications nktrition. Endurance athletes—which include marathon tipa and long Endurancee cyclists and swimmers—have tipd sports nutrition Emdurance. If you exercise Endurance nutrition tips a high intensity for more than two hours per day on most days, the proper diet is essential for optimal performance and recovery. But what, when, and how much to eat and drink can be confusing for even the most experienced endurance athlete. The following tips provide some general guidelines to help simplify your fueling and refueling plan. These foods fall into three general categories: carbohydrates, fats, and protein. Carbohydrates are the main nutrients that fuel moderate to high-intensity exercise.