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As an endurance machine, what you put in your mouth during those 92 hours can make the difference between functioning at your best and getting rusty—or at worst, breaking down. Clark’s "Sports Nutrition Guidebook" can help you estimate your daily energy needs, which depend on height, weight loss goals and even physical habits. So we consulted six of triathlon's top nutritionists for their key tenets of everyday nutrition. Matt Fitzgerald, author of "Racing Weight," says that general health is the foundation of endurance fitness, and a high-quality diet is essential for general health.
When she counsels her athletes, she looks for bad habits like eating behind a computer screen, skipping meals and negative emotions surrounding food, and steers them toward a more forgiving attitude.

We've been brainwashed into believing that endurance athletes need carbohydrates in order to perform optimally, but nothing could be further from the truth. Many endurance athletes, despite fueling their workouts properly while they’re out on the road, finish the day with a caloric deficit.
But as a rule of thumb, he says athletes should aim for getting 45-65 percent of daily calories from carbohydrate, 15-20 percent from protein and 20-35 percent from fat. Despite our bodies crying out for nutrients, we’re often more prone to denying ourselves and feeling guilty than perhaps we should be. Unfortunately, the best training program and training season will not be enough to get you successfully through an Ironman distance event without a carefully designed and implemented nutrition plan.

The example follows basic sports nutrition guidelines for before, during, and after endurance exercise.
However, each athlete needs an individual nutrition plan that will reflect their ability to consume, absorb, and transport nutrients and fluid.

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