Nutrition in Training

Fueling your body properly is as important as your training. The right nutrition supports performance, recovery, and overall health.

Key Macronutrients

1. Carbohydrates – Your Primary Fuel

• Provide energy for short- and long-duration workouts.

• Glycogen stores last ~90–120 minutes at high intensity—after this, refueling is needed.

• Energy: 4 calories per gram

• Guidelines:

  • 1–2 hour workouts: up to 60g carbs/hour

  • Longer sessions: 60–90g carbs/hour

2. Protein – Vital for Recovery

• Repairs muscles, supports immune function, and maintains lean mass.

• Energy: 4 calories per gram

• Guidelines: 20–25g protein after high-intensity workouts

3. Fats – Endurance Energy Source

• Provide slow-burning fuel during low-to-moderate intensity exercise.

• Energy: 9 calories per gram

• Important for steady-state, prolonged efforts

Fueling During Workouts

• <60 min: Water is usually enough

• 60–120 min: 30–60g carbs/hour

• >120 min: 60–90g carbs/hour

Tips:

• Use sports gels, chews, drinks, or real foods—whatever works for you

• Refuel every ~20 minutes during long sessions

• Practice fueling during training to avoid GI issues on race day

Post-Exercise Recovery

• Focus on a balanced meal with carbs, protein, and fluids

• Refuels energy stores and repairs muscle

• Supports adaptation for your next session

Timing Your Nutrition

Morning Training:

• Eat breakfast 1–3 hours before, or a small snack (≈30g carbs) if short on time

Afternoon Training:

• Carbohydrate-rich meal 2–3 hours before exercise (≈400–500 kcal)

Evening Training:

• Eat a high-carb breakfast/lunch

• Light snack or meal 1–4 hours before training

Daily Nutrition Targets

Example for a 70kg athlete on a moderate day:

• Carbs: 350–490g/day

• Protein: 84–98g/day

• Hydration: Up to 1.2L/hour during exercise

• Sodium: 500–700mg/L, adjust for salty sweaters

Most gels contain ~22g carbs—combine with drinks or food as needed. Test during training!

The table below shows daily intake values that consider your training load. Adjust your nutrition as training volumes change throughout the plan.

Nutrition Through Training Phases

Prep/Base Phase:

• Eat 6–8 servings of fruits & vegetables daily

• Experiment with fuels (gels, bars, drinks)

• Use race-day products during training to avoid GI issues

Build Phase:

• Stick with fuels that work

• Snack frequently for higher training loads

• Consider salt tablets for long or hot sessions

• Eat enough to support performance and recovery

Peak/Taper Phase:

• Reduce fiber to prevent GI issues before long races

• Monitor fluids and consider extra salt for events >4 hours or hot conditions

• Don’t try new foods—rely on what worked during training

Looking for Personalized Guidance?

• Fuelin app syncs with TrainingPeaks and MyProCoach workouts

• Provides customized nutrition plans aligned with your training

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