What is Fueling?

Proper fueling supports performance, recovery, and adaptation. The goal: deliver the right energy at the right time.

Key Principles

• Prioritize carbohydrates for endurance events.
• Use protein for muscle repair post-session.
• Include healthy fats for long-duration efforts.

Pre-Session

• Eat a carb-rich meal 2–3 hours before.
• Hydrate with 500ml water.
• Avoid high-fiber/fatty foods immediately pre-exercise.

During Session

• For sessions >60 mins: 30–60g carbs/hour via gels, chews, or drinks.
• Sip fluids regularly (see Hydration Guide).
• Monitor energy—adjust intake as needed.

Post-Session

• Refuel within 30 minutes: carbs + protein (3:1 ratio).
• Prioritize real food when possible.
• Rehydrate fully.

Common Mistakes

• Under-fueling long sessions.
• Skipping post-workout nutrition.
• Relying solely on “fasted” training.