When it comes to reaching your full potential in training, especially in endurance sports or intense workouts, nutrition plays a critical role. What you eat—and when—can make a significant difference in how you perform, recover, and improve over time. A well-thought-out fueling strategy, with a particular emphasis on carbohydrates, can be the key to unlocking your best results. Let’s break down how you should fuel for different types of training and why hydration is equally important for success.
The Role of Carbohydrates in Training Performance
Carbohydrates are the primary fuel source for your muscles during exercise. They are stored in your body as glycogen, which is broken down into glucose and used to produce energy. This makes carbohydrates especially crucial for workouts that last up to 90 minutes. During this time frame, your body primarily relies on glycogen stores to sustain performance.
For any high-intensity or endurance training lasting up to 90 minutes, carbs are the superstar macronutrient. Without adequate glycogen stores, your energy levels drop, fatigue sets in faster, and performance declines. Simply put: if you want to perform at your peak, you need to ensure your glycogen reserves are topped up before hitting the gym or the trail.
Pre-Training Fueling Strategy: Timing and Types of Carbs
To make the most of carbohydrates in your training, it’s important to consider the timing and type of carbs you consume. Your pre-training nutrition should be split into two phases:
- The 2-3 Hour Window Before Training: In this time frame, opt for complex carbohydrates, which digest more slowly and provide sustained energy over time. Examples of complex carbs include:
○ Whole grains like brown rice, quinoa, or whole wheat pasta
○ Oats or porridge
○ Sweet potatoes or legumes - These foods are lower on the glycemic index (GI), which means they release glucose into the bloodstream more gradually, keeping your energy levels stable as you approach your workout. If you add a small amount of lean protein or healthy fats to this meal, it can further slow digestion and improve satiety, making sure you don’t feel hungry mid-session.
- The 45-70 Minute Window Before Training: In this closer window before training, focus on simple carbohydrates that are higher on the glycemic index. These will quickly spike your blood sugar and provide an immediate energy boost for your workout. Examples include:
○ Bananas or other ripe fruits
○ Rice cakes with honey or jam
○ Sports gels or energy chews - Foods in this category provide a quick hit of glucose, ensuring your body has readily available energy at the start of your session. This is especially important if you’re planning to push the pace or intensity from the beginning of your workout.
Fueling Beyond 90 Minutes: Adding Fats for Longer Sessions when your training surpasses the 90-minute mark, such as in long-distance running, cycling, or endurance events, your body will begin to rely not only on glycogen but also on fat as an energy source. While carbs are still important, incorporating some healthy fats into your fueling strategy can help sustain your energy levels and prevent glycogen depletion.
For endurance sessions, you can add fats like:
● Nuts and seeds (almonds, walnuts, chia seeds)
● Avocados
● Nut butter (peanut butter, almond butter)
● Coconut oil or MCT oil (often added to smoothies or coffee)
These fats provide a slower, steady release of energy, helping you go the distance when your glycogen stores begin to run low. A small amount of fat consumed during your workout or right before the session can be particularly helpful for endurance athletes.
Hydration: The Often-Overlooked Performance Booster
While we often focus on food when discussing fueling, hydration is just as critical to performance. Dehydration, even at low levels, can impair both physical and cognitive function, reducing endurance, strength, and concentration.
Here’s what to keep in mind when it comes to hydration: - Pre-Training Hydration:Aim to drink 400-600ml of water in the two hours leading up to your workout. If you’re training in a hot environment or for longer durations, adding electrolytes (like sodium, potassium, and magnesium) to your water can be helpful for maintaining hydration balance and preventing cramps.
- During Training:For workouts lasting less than an hour, water is generally sufficient. However, for longer or more intense sessions (especially those surpassing 90 minutes), you may want to supplement with a sports drink that contains carbohydrates and electrolytes. This not only keeps you hydrated but also helps replenish glycogen and essential minerals lost through sweat.
- Post-Training Hydration: After a tough workout, it’s essential to replace any fluids lost during exercise. A good rule of thumb is to weigh yourself before and after training to estimate fluid loss, then aim to drink 1.5 liters of water for every kilogram lost. For extended or sweaty sessions, electrolyte-rich drinks can speed up recovery.
Putting It All Together: The Ideal Fueling Plan
Let’s visualise how this might look in practice for a typical training day: - 3 hours before training: A balanced meal of complex carbs, moderate protein, and healthy fats. For example, a bowl of oatmeal with almond butter, chia seeds, and berries.
- 45-60 minutes before training: A fast-digesting, high-GI carb snack like a banana, or rice cakes with honey to give you that quick burst of energy.
- During training (for sessions over 90 minutes): Sip on a sports drink that combines water, electrolytes, and carbs. Consider adding some fats (like nuts or an energy bar) if you’re doing a long endurance session.
- After training: Hydrate well and replenish lost glycogen with a combination of carbs and protein, such as a recovery smoothie with fruit, protein powder, and almond milk.
By strategically timing your carbohydrate intake and staying well-hydrated, you can train harder, recover faster, and achieve your fitness goals more effectively. Whether your session is a short, high-intensity workout or a long endurance challenge, fueling properly will give you the energy and stamina you need to perform your best.