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, eat a little before you train and then have a good-sized breakfast within 30 minutes of finishing. The same applies if you train at lunch or in the evening. You want to eat your biggest meals after your workouts and make sure you're not hungry before you start. This will help you recover quicker and maintain your energy levels.
During a workout, your carbohydrate stores will typically run out entirely after 90 minutes (2 hours at most) of exercise. After this point, you'll feel weaker and more tired. You'll train better and recover quicker if you replenish your stores.
Think of carbohydrate as your go-fast fuel and fat as a long-lasting slow fuel.
On your long workouts, you'll be burning calories at a ratio of 65% carbohydrate to 35% fat. We all have enough stored fat such that we don't need to consume more during exercise.
You can consume any kind of carbohydrate during your long workouts. Energy gels, sugary drinks or whatever you like. These things aren't typically good for you, but during endurance exercise, they are what your body needs.
During your endurance workouts, you should consume around 30-40g per hour of carbohydrate. The smaller you are, the less you need to consume. 40g is the same as about two energy gels per hour. The body can absorb up to 90g of carbs per hour (for bigger athletes).
Taking protein supplements is not usually necessary, just eat some protein with most meals. Consumed protein provides no energy during training, but it does play an essential role in repairing your body afterwards, along with carbohydrate and fats.
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