Long training sessions demand more than grit — they demand a plan. Whether you're grinding through a 90-minute ride or pushing a 2-hour trail run, your fuel strategy can make or break performance.
Here’s how to fuel smart — before, during, and after.
Pre-Workout: Load Up Right
Fueling starts before you train.
1–4 hours before:
- Eat a carb-rich meal (oats, rice, bananas, toast)
- Add a small amount of protein
- Keep fat and fiber low to avoid gut issues
30–60 minutes before:
- Go lighter: a banana, rice cake, or smoothie
- Sip water or a light electrolyte drink
Goal: Fill your tank without feeling heavy. Carbs are your best friend here.
Intra-Workout: Keep It Coming
If you're training for over 60 minutes, your body starts to burn through its fuel fast.
What to do:
- Take in 30–90g of carbs per hour (gels, drinks, chews)
- Sip electrolytes regularly — especially in heat or high sweat sessions
- Don’t wait until you’re drained to refuel
Goal: Sustain energy. Stay sharp. Avoid the crash.
Post-Workout: Recover Like You Mean It
Training breaks you down. Recovery builds you back stronger.
Within 30–60 minutes post-workout:
- Carbs to refill glycogen
- Protein (20–30g) to repair muscle
- Electrolytes + water to rehydrate
- Sleep — the underrated performance tool
Goal: Reset fast so you can hit it hard again tomorrow.
Pro Tip: Match Fuel to Effort
- <60 min? Focus on hydration
- 60–120 min? Carbs + electrolytes
- 2h+? Full stack: carbs, hydration, and recovery
You don’t train halfway—so don’t fuel halfway. Nail your timing. Hit your macros. Hydrate like it matters. Whether you're chasing a PR or just outlasting the pack, fueling right keeps you in the game and ahead of the curve.