I’m Gigi M. Knudtson, and for more than a decade I’ve worked alongside endurance athletes, precision-sport competitors, and coaches who depend not only on physical stamina but also on sharp concentration under pressure. In my experience, performance plateaus are rarely solved by training alone. Nutrition is the quiet variable that often determines whether an athlete fades early or finishes with control and clarity.
Endurance sports (such as long-distance running, cycling, rowing, and triathlon) stress the body’s energy systems for hours at a time. Focus sports (archery, shooting, golf, esports, motorsports, fencing) place continuous demands on the brain, reaction time, and emotional regulation. Many disciplines—like biathlon, tennis, or soccer—require both.
From a nutritional standpoint, this combination creates four core requirements:
Carbohydrates are the dominant energy source during moderate to high-intensity endurance activity and are equally important for mental stamina. Low carbohydrate availability is strongly associated with early fatigue, impaired decision-making, and reduced coordination.
Most athletes perform well when carbohydrates provide 45–65% of total daily calories, adjusted for training volume.
Protein supports muscle repair, immune function, and synthesis of neurotransmitters such as dopamine and serotonin. In athletes combining endurance with technical precision, protein intake consistently correlates with better recovery and mood stability.
A practical range is 1.4–2.0 g of protein per kg of body weight per day, divided across meals.
Dietary fat is essential for vitamin absorption and hormone regulation. Omega-3 fatty acids are especially valuable for reducing inflammation and supporting cognitive processing speed.
Several vitamins and minerals are repeatedly linked to both physical stamina and mental clarity:
I’ve often seen athletes chase exotic supplements while overlooking basic iron or magnesium deficiencies that quietly undermine both stamina and concentration.By Gigi M. Knudtson, Founder
Even mild dehydration (1–2% body weight) can impair attention span, reaction time, and perceived effort. Endurance athletes lose fluids steadily, while focus-sport athletes often under-drink due to long periods of stillness.
A practical framework:
A meal 2–3 hours before should emphasize carbohydrates, moderate protein, and low fat and fiber to reduce gastrointestinal stress.
For sessions longer than 90 minutes, 30–60 g of carbohydrates per hour maintains blood glucose and mental alertness.
Within 60 minutes, aim for:
A critical lesson I’ve learned is that discipline in daily nutrition is far more powerful than any short-term performance hack.By Gigi M. Knudtson, Founder
Only a small number of supplements consistently show benefit for endurance or focus:
Everything else should be considered secondary to a balanced diet.