Fueling During a Workout


You know what you eat before training matters, but did you know that what you eat during exercise has a huge impact on your performance?  If your training session lasts more than 60 minutes, your body will begin to deplete fuel in the muscle and begins to rely increasingly on blood sugar levels to provide energy for exercise.  Here are a few tips you can use to help with fueling:

  • Experiment during training to see which foods your body responds best to

 

  • Use a variety of different carbohydrates
    • Different sugars are absorbed through different pathways.  A variety of carbohydrates will help fuel your training

 

  • Activities lasting 1-2.5 hours (half marathon)
    • 30-60 grams carbohydrate per hour, after the first hour
      • Sports drinks, dried fruit, energy gels, gummy chews

 

  • Low to Moderate intensity activities lasting more than 2.5 hours (all day bike, hiking)
    • According to appetite, but at least 30 grams carbohydrate per hour, after the first hour
      • Banana bread, hummus wrap, trail mix, dried fruit

 

  • Moderate to High intensity activities lasting more than 2.5 hours (marathon, triathlon)
    • 60-90 grams carbohydrate per hour
      • Sports drinks, gels, energy chews,
    • Protein and fat may be added as tolerated
      • Peanut butter and jelly wrap, jerky

Stay Strong,
Scott