Training Nutrition

It's important to stay well fuelled around training to ensure you have adequate energy to support fitness improvement and recovery. Use our training nutrition guide as a foundation and personalise it to meet your needs. 

Prep Before Training

Start with a nutritious meal at least 2 hours ahead of your session. If you're experiencing stomach problems start small and further out from your training. 

Also consider a high-carb snack 60 minutes beforehand to maximise fuel supply pre session. Begin any exercise well hydrated to limit dehydration and associated fatigue. 

During Your Session

The intensity and duration of your training will dictate how many carbs you need per hour. Light exercise under 2 hours in duration requires up to 60g of carbs per hour, where as high intensity or durations over 2 hours can require upwards of 90g of carbs. For intakes over 60 grams be sure to mix up your carb sources, i.e Race Fuel

Also remember, a sports drink contributes to a portion of your carb goals too, while also keeping you hydrated and replenishing lost electrolytes. Be prepared to increase your hydration aims during hot and humid conditions. Pro tip: Use long training sessions to practice race day fuelling plans. 

Recovery Post Training

Maximise your training benefits by prioritising recovery. Aim for 20 grams of protein post-session, rehydrate, and replenish carbs and electrolytes.

Incorporating supplements like blackcurrant and magnesium can further support your training and contribute to overall health. These can be integrated into your recovery routine for added benefits.

Nailing your nutrition can be tricky, but we're here to help, don't hesitate to reach out to us.