'Tis the season for triathlons, marathons, and other endurance events, but before you hit the course, take a look at what is in your kitchen cupboards. Whether you are a first-timer or a seasoned athlete, nutrition and proper hydration are keys for sustained performance and injury prevention.

A good nutrition plan for endurance performance should include a combination of glucose from carbohydrates to provide fuel and prevent breakdown of muscle protein during exercise, protein to rebuild and repair muscle, and plenty of omega-3 fats, fruits, and vegetables to reduce inflammation. After about 90 minutes of high intensity endurance exercise, liver and muscle glycogen (the body's storage form of carbohydrate) deplete rapidly. Without adequate glucose, athletes will "hit the wall" and be unable to continue exercise.

A pre-event snack should be rich in carbs, low in fat, low in fiber, and include 100-200 calories. Although sports gels, chews, and bars provide a convenient source of energy, they often contain artificial ingredients as well as a hefty price tag. Natural foods are just as effective and are less expensive. An apple or banana, fruit cup, or half a bagel makes a convenient source of carbohydrates prior to an event. Blending beets to make beetroot juice is also a quick option - the high nitrate content in beets helps to sustain exercise by facilitating better use of oxygen.

During events that last more than an hour, refueling with glucose becomes a necessity. A handful of raisins, banana pieces or sliced oranges provides a quick and easily digestible source of energy. Erin Green, a nationally ranked dietitian triathlete from Boise, actually nibbles on chunks of baked potato for a quick energy source when she rides.

Hydration is key to prevent fatigue and lubricate cells - a sports drink that contains both carbs and electrolytes like calcium, sodium, and potassium can help replace sweat losses while providing energy and fluids. The American College of Sports Medicine recommends consuming 16-24 ounces of fluid for every one pound lost, so it is helpful to take a pre and post weight. During prolonged exercise, consuming 6-12 ounces of a beverage containing 15-20 grams of carbs every 15-20 minutes is recommended.

Protein is especially important post-exercise to repair and rebuild muscle. Consuming 20-25 grams of high quality, rapidly digestible protein (such as whey from dairy products) immediately after exercise is beneficial for muscle repair. Chocolate milk or a smoothie made with bananas, milk, and peanut butter is a great mixture of complete protein and carbohydrates for recovery. Since protein synthesis and repair occurs over a period of 24-48 hours, spreading protein intake throughout the day helps to maximize muscle growth more efficiently than one large dose at once.

There are a myriad of sports supplements on the market that provide convenient ways to maximize performance, and some are more effective than others. The best advice is to experiment a little and find out what works best for you. For more information about sports supplements and nutrition, speak to a registered dietitian.

Natalie Colla, RDN, is a University of Idaho dietetics graduate.