Timing Your Workout Fueling

So far, I haven't arrived at training without my bike, running shoes or a swimsuit. I did forget my googles once, but that fact wouldn't illustrate my point. Have you ever done that? Have you ever gone for a run and forgotten your running shoes? I know, stupid question. So, what did you take along to fuel your run?

If you routinely ignore fueling your workouts, you are like an amazing sports car with all the gagets and an empty gas tank. 

Pre-fueling: what to eat before you workout
This is the key meal for topping up your energy reserves.

3 hours before: full meal

• Lots of carbs, some protein, a little fat
• Take digestive enzymes; they’ll help you digest faster and assimilate nutrients more efficiently

1 hour before: liquid meal

• Smoothies, soups and other liquids

within 30 minutes: water and simple carbs

• Coconut water
• Gels (if you must)
• Raw, unfiltered honey

Fueling during training
This will keep you from hitting the wall and underperforming. It is your secret weapon.

90 minutes or less

• Water and simple carbs
• 1 gram carbs per 1 minute of exercise

90 minutes to 4 hours

• Focus on electrolytes: sodium, chloride, potassium, magnesium and calcium

Fluids

• Up to 24 oz per hour, depending on sweat rate

Carbohydrates

• Start replacing carbs from beginning of session
• 1 gram per 1 minute of exercise
• Protein
• 4:1 carb-to-protein ratio

Re-fueling: what to eat after your workout
This meal is critical to recovery and improves your ability to train consistently. This is also your carb-loading opportunity.

Right after: water

• Start replenishing your fluid losses immediately. If you are getting headaches after workouts and races, you are dehydrated.

Within 15 minutes: carbohydrate

• Raw honey, fruit or starchy vegetables in liquid or semi-liquid form

Within 30 minutes: protein+carbohydrate snack

• Up to this period your insulin response is doubled = more stored glycogen
• Think smoothies, soups and other semi-liquid meals. Otherwise, chew well.

Within 2 hours: large protein+carbohydrate meal

• 4:1 to 3:1 ratio of carbohydrate-to-protein (more protein if you are recovering from an injury or looking to build muscle)