Nutra
Fueling Before, During, and After Training
What you eat around a session matters as much as the session itself.
Under-fuel and you fade early; over-fuel and you feel sluggish. Timing your intake around training keeps energy steady and recovery on track.
The simple framework
What you eat around a session matters as much as the session itself.
Before: a light, carb-focused snack an hour or two out. During: water and electrolytes for anything over an hour. After: protein and carbs within a couple hours to kick-start recovery.
Dial it in during training, never on race day — your gut needs practice too.
The quick version
- Carbs before, fluids during, protein + carbs after.
- Only fuel during efforts over an hour.
- Practise your fuelling in training, not on race day.
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