The amount of strength and endurance you're capable of is directly related to your diet. Like a smooth running vehicle, your body needs the right levels of food and drink to operate most efficiently. You'll perform most effectively with the proper balance of carbohydrates, protein and fats.
Protein
The amino acids in protein provide boosters to improve your strength and endurance both during and after exercise or competitions. According to the American College of Sports Medicine, high endurance athletes who depend on strength to perform their sports improved their performance levels when they consumed about 3 g of protein per 2.2 lbs. of body weight every day. That would mean a 150-lb. athlete should ingest an average of 205 g of protein to meet maximum endurance and strength levels. Good sources of healthy protein come from lean meat, fish, poultry, beans, peanut butter and low-fat yogurt or milk.
Carbohydrates
Carbohydrates are stored in the body in the form of glycogen. Glycogen is the body's main provider of fuel and energy, vital for endurance activities. Once you run out of glycogen, you begin to feel fatigued. You need a diet rich in carbohydrates to keep glycogen stores filled enough to fuel your body. You should eat an average of 60 to 70 percent of your daily calories from carbohydrates. Ideal sources of carbohydrates include whole grain bread and pasta, a piece of fruit or less than 1 cup of fruit juice can provide as many as 15 g of carbohydrates.
Fat
You don't want to get in the habit of consuming excess fat, thinking that you'll work it off. High fat diets can lead to heart disease, cancer and stroke. At the same time however, fat supplies you with energy for the long haul. Stick with unsaturated and polyunsaturated fats found in peanuts, olive oil and avocados. No more than 30 percent of your daily calories should come from fat, the same amount needed by most people to maintain energy and healthy skin. Sweets, dairy products and meat provide you with ample sources of fat.
Fluid
Sufficient hydration is vital to maintaining endurance and building and sustaining lean muscle mass. Drinking water and sports drinks that replace important minerals lost in sweat is an important piece of the nutrition puzzle; you need to balance hydration for maximum endurance and strength. According to Rice University, each person has different needs to stay hydrated. Pay attention to your thirst -- an indication that you need fluids.
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