How Much Should I Eat When Training?

Fuel Your Training

To fuel your training, consider your planned workout(s) in terms of the time of day, duration, and intensity. For example, if you train in the morning, have a light snack before your session and then enjoy a substantial breakfast within 30 minutes of finishing. The same applies if you train at lunchtime or in the evening. It's beneficial to have your largest meals after workouts and ensure you're not feeling hungry before you begin. This will assist in quicker recovery and maintaining your energy levels.

Balance

During a workout, your carbohydrate stores typically deplete entirely after about 90 minutes (or two hours at most) of exercise. After this point, you may feel weaker and more fatigued. Replenishing your stores will enhance your training performance and help you recover more effectively.

Think of carbohydrates as your quick-energy fuel and fats as a longer-lasting, slow-burning fuel.

During long workouts, you'll burn calories at a ratio of 65% carbohydrates to 35% fat. Since we have sufficient stored fat, there’s no need to consume more during exercise.

During your lengthy workouts, you can choose any source of carbohydrate—energy gels, sugary drinks, or whatever you prefer. While these options are not typically considered healthy, they cater to what your body needs during endurance exercise.

How Much?

During endurance training, your carbohydrate intake depends on the duration and intensity of your workout:

• Less than 60 minutes: No extra carbs needed (water is usually sufficient).
• 60–120 minutes: 30–60g of carbs per hour.
• Over 120 minutes: 60–90g of carbs per hour.

For best results, practice your fueling strategy during training to avoid GI issues on race day.

Taking protein supplements is generally unnecessary; ensure you include some protein in most meals. Consumed protein does not provide energy during training, but it plays a vital role in repairing your body afterward, alongside carbohydrates and fats.

Learn More

Nutrition in Training

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