Fueling 101: Nutrition Basics for Endurance Training

3 June

Training is important—but fueling your body is just as critical if you want to perform well, recover faster, and avoid burnout.

Whether you're training for a 5K, marathon, or IRONMAN, understanding the basics of endurance nutrition can make a huge difference in how you feel and how you race.

Carbs: Your Primary Fuel Source

During endurance activities, carbohydrates are your body’s preferred energy source.

Key tips:
- Prioritise carbs before long sessions

- Use sports drinks, gels, or easily digestible foods during sessions longer than 60–90 minutes

- Focus on replenishing carbs within 30–60 minutes post-workout

Hydration: More Than Just Water

Sweat isn’t just water—it’s also electrolytes (like sodium, potassium, magnesium).

Tips for staying on top of hydration:
- Drink consistently throughout the day, not just during training

- Use electrolyte tablets or drinks during long sessions, especially in heat

- Weigh yourself before and after long sessions to monitor fluid loss

Protein: The Overlooked Recovery Hero

Many endurance athletes focus heavily on carbs—but don’t forget protein.

Protein is essential for muscle repair and recovery. In fact, endurance athletes require just as much protein as strength athletes, especially when training multiple times per week.

Key tips:
- Aim for 1.6–2.2g of protein per kg of body weight per day

- Distribute protein intake evenly throughout the day

- Include a high-protein meal or snack post-workout (20–30g per meal is a good goal)

Good sources include lean meats, eggs, tofu, legumes, Greek yogurt, and protein shakes.

Pre-, During-, and Post-Workout Fueling

- Before: Light, carb-focused meal/snack 1–3 hours before

- During: 30–60g carbs per hour for workouts longer than 60–90 minutes

- After: Carbs + protein (3:1 ratio) within 30–60 minutes post-session

Common Fueling Mistakes

- Waiting too long to fuel during long sessions

- Forgetting electrolytes, especially in hot weather

- Underestimating how much energy endurance work actually requires

- Skipping protein post-workout or under-eating throughout the day

- Trying new foods on race day (always test in training first!)

Final Thoughts

Fueling isn’t about being perfect—it’s about consistently giving your body the resources it needs to perform, adapt, and recover.

If you're constantly fatigued, sore, or dragging through workouts, it's time to look beyond your training plan—and take a closer look at your nutrition.

Want More Personalised Nutrition Support?

🎯 Start a free TriDot trial or 💬 Book a free coaching call or email info@bethefear.com.au —and let's get your fueling dialed in.

— Coach Bec
Be The Fear Personalised Endurance Training

Partner Spotlight: Infinit Nutrition Australia

Looking to dial in your race-day fueling? Be The Fear athletes receive an exclusive 10% discount with Infinit Nutrition Australia – trusted, custom-blended hydration and nutrition designed for endurance performance. Ask your coach for your discount code and start fuelling smarter.

You can even book a free consultation with their team to personalise your fueling strategy. Contact their Formulation Team where a Registered Dietician can help you create the perfect custom-blended nutrition plan to match your goals.

Rebecca Fear