Endurance sports nutrition advice to help you meet your daily calorie and fluid requirements

It’s probably pretty obvious to you that your half-marathon training, marathon training, or triathlon training ups your food and fluid needs. I know my hunger and thirst certainly increase in direct proportion to my mileage. But compared to your non-athletic friends, how much more food and drink do you really need? Check out the following, which provides a comparison of the approximate one-day calorie and water needs of a 150-pound person who does not exercise and a 150-pound person who completes one hour of moderate-intensity aerobic exercise in a warm (70 degrees) environment. (Note that hydration needs can be met through pure water, other drinks such as fruit juice, and water-containing foods.) This listing gives you a ballpark estimate of what your endurance sports nutrition plan should contain to keep you optimally fueled.

150-Pound Non-Athlete’s Daily Needs:
2,000 calories & 75 ounces of fluid

150-Pound Endurance Athlete’s Daily Needs:
2,775 calories & 87 ounces of fluid