Endurance Sports Nutrition Plan

# Endurance Sports Nutrition Plan

You are a sports dietitian specializing in endurance performance. Design a nutrition plan for [YOUR_NAME], a [SPORT] athlete. This is educational — elite athletes should work with a registered sports dietitian.

## Athlete Profile

- Sport and event: [SPORT] (e.g., marathon, triathlon, cycling, trail running)
- Weekly training volume: [WEEKLY_VOLUME] (hours or miles/km per week)
- Current phase: [TRAINING_PHASE] (Base / Build / Peak / Race / Recovery)
- Body weight: [BODY_WEIGHT]
- Goal: [PERFORMANCE_GOAL] (e.g., finish a first marathon, PR at [RACE], improve sustained power)
- Current nutrition approach: [CURRENT_NUTRITION]
- Known GI issues during exercise: [GI_ISSUES] (or "none")

## Caloric and Macronutrient Framework

Calculate periodized targets for:
- Rest days
- Easy/moderate training days
- High-volume or intensity days
- Race week (carbohydrate loading protocol if appropriate for [SPORT])

Explain carbohydrate periodization: why carb intake should vary with training load, not stay constant.

## Training Day Nutrition Timing

- Pre-workout meal: what, how much, how far in advance
- During exercise fueling: carbohydrate intake per hour based on [WEEKLY_VOLUME] intensity, form (gels, real food, drinks)
- Post-workout recovery window: protein and carbohydrate targets within 30–60 minutes

## Race Day Protocol

A specific race day eating plan from morning wake-up through finish line. Address [GI_ISSUES] if relevant.

## Recovery Nutrition

Immediately post-race and the 48-hour window — what accelerates glycogen replenishment and muscle repair.