Hybrid training uses a lot of energy, and hard sessions rely heavily on carbohydrate. Matching your food to your training helps you train well and recover.
This is general guidance. For specific advice, especially with a medical condition or specific goals, see a registered dietitian.
Why carbohydrate
Carbohydrate is the main fuel for hard exercise. When stores run low, hard sessions feel much harder and performance drops.
Match food to training
- Hard days — intervals, simulations, long sessions: more carbohydrate. Rice, pasta, bread, potatoes, oats, fruit.
- Easy days — easy runs, light strength: normal meals.
- Rest days: normal meals, still with carbohydrate.
Before training
A meal two to three hours before, or a small snack an hour before. Examples: toast, a banana, a bagel.
During training
For sessions under an hour, most people do not need to eat. For longer or very hard sessions, a sports drink or gel can help.
After training
Carbohydrate and protein within a couple of hours. Especially important if you train again soon.
Common mistakes
- Under-eating: especially when trying to lose weight. It can hurt training and recovery.
- Avoiding carbohydrate: hard sessions suffer.
- Never practising race food: try race-day food in training. See race-day fuelling.