Fuelling for Training and Long Sessions

Eat enough to train

The most common fuelling problem isn't the wrong food — it's simply not eating enough for the training you're doing. Under-fuelling can leave you tired, slow to recover and more prone to illness and injury. On bigger training days, you need more.

Carbohydrate is your main fuel for hard efforts

Your body stores carbohydrate in your muscles and liver, but only enough for roughly 90 minutes of hard work. For easy, short sessions you don't need to think about it. For long or hard sessions, a carbohydrate-rich meal a few hours before — or a small snack an hour before — helps you train well.

Fuelling during long sessions

For sessions longer than about 75–90 minutes, taking on carbohydrate as you go helps you keep going. A common guide is 30–60 grams an hour — for example, a gel, a banana or a handful of sweets every 30–45 minutes — and more for very long events, if your stomach can handle it.

Your gut can be trained, just like your legs. Practise in training with the same foods you'll use on race day, so there are no surprises.

Drinking

Drink to thirst for most sessions. On hot days or long sessions, take a drink with you, and consider electrolytes if you sweat a lot. Drinking far more than you need isn't better — and can be harmful.

After the session

A meal or snack with carbohydrate and some protein within a few hours helps you recover. For most people, a normal meal does the job — there's no need for special products.

This is general guidance. If you have a medical condition, or specific dietary needs, speak to a doctor or a registered dietitian.

General guidance, not medical advice. If something hurts or you have a health condition, speak to a doctor or physiotherapist.