Fueling Strategies for Training: Short and Long Sessions

Staying properly fueled during training is about so much more than just recovery. Being adequately fueled means you’re able to follow your training plan more consistently, reduce the risk of injury, and maintain mental clarity throughout tough sessions. When your body has the fuel it needs, you’re better equipped to perform at your best, stay focused on your goals, and handle increased training loads without burning out.

As you gear up for increased training volume ahead of your race season, it's crucial to establish clear, practical fueling strategies tailored to the length and intensity of your sessions. Here’s a concise recap of how to manage your nutrition effectively around different training sessions:

Fueling for Short Sessions (Under 1 hour)

For easy sessions lasting less than an hour, specific pre-workout fueling isn't necessary. Training without additional fueling can enhance your metabolic efficiency, helping your body become more effective at using fat as an energy source. However, make sure you haven't overloaded on glucose beforehand, as this can limit the benefits of fat utilization. If you have multiple training sessions in a single day (e.g., swim and run, brick workouts, or double runs), consider fueling during even shorter sessions. This ensures quicker recovery, replenishes glycogen stores, and prepares your body to perform optimally during subsequent workouts.

Fueling for Longer Sessions (60-90+ minutes)

When your runs, rides, or swims exceed one hour, it’s beneficial to eat something small before starting, such as an energy bar or a light snack (see my previous post for when to fuel before workouts). During these sessions, plan to fuel consistently—aim for energy gels or carbohydrate sources roughly every 30–45 minutes. Some of my clients have shared they feel great for up to two hours without fueling, but it's important not to delay nutrition beyond the 45-minute window. Doing so can lead to significant glycogen depletion, negatively impact performance, and lengthen recovery time.

Depending on whether you are in your training season with a race goal or in the off-season, you may choose to use a mix of isotonic powder, gels, bars, or rice cakes, which are fabulous options on the bike or for long trail runs.

Ready to dive deeper? Next, explore the critical role of Gut Training and learn how to progressively increase your nutritional intake to match your training demands, ensuring comfort and optimal performance on race day.

Are there any topics you want me to discuss in The Balanced Bite Blog? Comment in the post or send me message with a topic you would like for me to cover!

For a more personalized approach, feel free to book a free discovery call!

Your journey to wellness starts now.