What nutritional adjustments can boost endurance performance?
To boost endurance performance, you should focus on the following nutritional adjustments:

1. Carbohydrate intake: Consume a diet rich in carbohydrates, as they are the primary source of energy for endurance activities. Choose complex carbohydrates like whole grains, fruits, and vegetables, which provide sustained energy.

2. Protein: Aim for 1.2-2 grams of protein per kilogram of body weight per day to support muscle repair and growth. Include a variety of protein sources, such as lean meats, fish, eggs, and plant-based options like beans and tofu.

3. Healthy fats: Incorporate omega-3 fatty acids from sources like fish, chia seeds, and walnuts.
To boost endurance performance, I recommend focusing on a balanced diet that includes adequate carbohydrates, proteins, and healthy fats. Consuming complex carbohydrates before and during workouts can help maintain energy levels, while lean proteins support muscle recovery and growth. Additionally, staying hydrated throughout the day and consuming electrolytes during intense workouts is essential for optimal performance.