Traveling as an endurance athlete doesn’t mean compromising your nutrition. Whether you're on the road for work, training camps, or races, having a solid fueling plan can keep your energy levels steady, support muscle recovery, and optimize performance. This guide lays out a simple, travel-friendly day of eating that balances macronutrients, hydration, and convenience.

As an endurance athlete, you already know the importance of fueling your body for peak performance. You prioritize your training, recovery, and nutrition to stay strong and healthy. But what if I told you that one often-overlooked nutrient could be the missing link to preventing bone stress injuries and improving your overall health? That nutrient is iron.

As an endurance athlete, you're no stranger to pushing your body to its limits. Whether you're running marathons, cycling long distances, or swimming in triathlons, your body endures a great deal of physical stress. But what if I told you that inadequate fueling could make one of your most essential structures—your bones—more vulnerable to injury?

For endurance athletes and those in weight-class or aesthetic sports, balancing nutrition and training is crucial. But what happens when you’re unintentionally under-fueling? A recent systematic review and meta-analysis sheds light on the risks of low energy availability (LEA) and Relative Energy Deficiency in Sport (RED-S)—conditions that can compromise performance, recovery, and long-term health.

Let’s dive into the research and what it means for athletes striving for peak performance.

When it comes to endurance performance, we often focus on macronutrients—carbs, proteins, and fats. But micronutrients are just as important. One of the most essential, yet often overlooked micronutrients, is magnesium. Magnesium plays a vital role in your body, affecting everything from energy production to muscle function, hydration, and recovery. For endurance athletes, maintaining optimal magnesium levels can mean the difference between feeling strong in a workout and struggling through fatigue and cramps.