• Nutrition is essential for endurance athletes to achieve their goals.
• New athletes often make mistakes by overestimating their caloric needs.
• A moderate calorie deficit is more sustainable for weight loss.
• Protein intake is crucial, especially for women in menopause.
• Sleep is a vital component of recovery and performance.
• Strength training should not be neglected by endurance athletes.
• Nutrient deficiencies can impact performance; regular blood work is recommended.
• Supplements can be beneficial but should not replace whole foods.
• Women are increasingly participating and excelling in endurance sports.
• Practical nutrition strategies are more effective than theoretical ones.

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