How Much Should I Eat When Training?

Fuel Your Training

Proper fueling depends on when, how long, and how hard you train. Timing your meals and snacks around workouts helps maintain energy and speed recovery.

• Morning workouts: Have a light snack before training, then eat a substantial breakfast within 30 minutes after finishing.

• Lunchtime or evening workouts: Follow the same principle—fuel before and after your session.

• Meal size: Your largest meals should come after workouts, and avoid starting sessions hungry.

Balance Your Fuel

• Carbs = Quick Energy

• Fats = Slow-Burning Energy

During long endurance sessions, calories burned are roughly 65% carbs, 35% fat. Stored fat is usually sufficient, so extra fat during exercise isn’t needed.

Carbs can come from any source you tolerate during training:

• Energy gels

• Sports drinks

• Real foods you enjoy

How Much Carbohydrate?

Tip: Practice your fueling strategy during training to avoid gastrointestinal issues on race day.

Protein and Recovery

• Protein is not used for energy during workouts.

• Focus on including protein in your meals to support recovery and repair.

• Combine with carbs and fats post-workout for optimal recovery.

Learn More

Check this article: Nutrition in Training

Looking for a More Personalized Approach?

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Fuelin syncs with TrainingPeaks and recognizes MyProCoach workouts. It provides a nutrition plan aligned with your training, ensuring you consume optimal foods and drinks at the right times.

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