Curios about how to fuel long workouts? No matter how hard you train, what you eat before, during, and after a workout can dramatically influence your performance, recovery, and long-term progress. This is especially true for endurance athletes, or anyone preparing for a long-duration sporting event. Proper fuel for long workouts gives your body the energy it needs, helps you maintain intensity, and supports quicker recovery so you can come back stronger the next day. 

Whether you’re a marathon runner, a weekend cyclist, or an athlete training for a tournament, your nutrition strategy matters. Our in-home personal trainers in Toronto, Collingwood, London, Hamilton, and Ottawa (and virtual personal trainers everywhere) guide clients on how to fuel for success. In this post, we’ll break down the essentials of fueling for long workouts and provide some practical tips to make sure you’re on the right track.

WORKOUT FUEL BASICS

Endurance training places heavy demands on your body. Your muscles rely primarily on glycogen — stored carbohydrates in your muscles and liver — as their main source of energy. During long workouts, these stores begin to deplete, leading to fatigue, reduced performance, and that dreaded feeling often described as “hitting the wall.” Proper fueling strategies help maintain your blood sugar levels, delay fatigue, and preserve muscle mass. 

When athletes ignore nutrition, they often experience sluggishness, dizziness, or gastrointestinal issues that make it impossible to continue at peak intensity. Our job as in-home and virtual personal trainers is to help athletes avoid these pitfalls by providing guidance on proper fueling to support both performance and recovery.

PRE WORKOUT

Your pre-workout meal is one of the most important parts of your fueling strategy. Ideally, you want to eat a balanced meal 2 to 4 hours before your workout that is rich in carbs, moderate in protein, and low in fat and fiber (this helps you avoid digestive stress). Regardless of your exercise modality, “carbs increase glycogen stores and utilization while boosting carb oxidation during exercise” (Healthline, 2024). 

Try a bowl of oatmeal topped with fruit and honey, or a serving of rice or pasta with meat and vegetables. The goal is to ensure your glycogen stores are topped up so your body has the energy it needs to perform. Vegetarians and vegans can reach for choices like quinoa, legumes, tofu, or plant-based supplements to support their protein intake. If you’re short on time and only have 30 to 60 minutes before training, opt for a light snack that is easy to digest, like a banana, toast and jam, or a small handful of raisins.

DURING WORKOUTS

Once your workout extends beyond 90 minutes, mid-workout fuel becomes essential. Your body will need a steady supply of carbs to maintain energy and prevent glycogen depletion. For runners, this often comes in the form of energy gels, sports drinks, or simple snacks like dates or pretzels. Athletes playing sports like soccer, basketball, or hockey can also benefit from sipping on electrolytes. 

As in-home and virtual personal trainers, we suggest “[aiming] to consume 30 to 60 grams of carbohydrates every hour. This goal can be met with beverages or food. Two cups of a regular sports drink contain about 30 grams of carbohydrates” (Mayo Clinic, 2025). 

POST WORKOUT

Your workout doesn’t end when you stop moving. Recovery is just as important, and nutrition plays a central role. After a long workout, your glycogen stores are depleted, and your muscles need protein to repair and grow stronger. A balanced recovery meal should include carbs to replenish glycogen and protein to support muscle repair. 

A smoothie made with yogurt, berries, and oats is a great option. The combination of carbs and protein is key, regardless of your dietary preferences. Hydration is also essential during recovery. Make sure you drink plenty of water post workout, especially if you sweat heavily during your session.

LONG DISTANCE RUNNING

Long-distance runners, especially those training for marathons or half-marathons, have unique fueling needs. In the weeks leading up to the race, many runners use a strategy called carb-loading to maximize glycogen stores. This involves gradually increasing carbohydrate intake 2 to 3 days before the event while tapering training volume. 

During the race itself, runners need to stick to a consistent fueling plan. Consuming small amounts of easily digestible carbs every 30 to 45 minutes helps maintain energy and prevents fatigue. If you’re interested in long races, our recommendation is to test your specific fueling strategy during training, not on race day, to ensure your stomach tolerates the foods or supplements you choose.

SPORTS

Athletes in team sports face slightly different challenges. These activities demand endurance as well as bursts of speed, agility, and strength. Proper fueling ensures they can sustain energy throughout the game while maintaining focus and coordination. Pre-game meals should include slow-digesting carbs like brown rice or whole-grain pasta, along with moderate protein to stabilize energy. During games, it’s best to reach for electrolyte drinks to replace what is lost in sweat.

HYDRATION

Even slight dehydration can impair performance, reduce endurance, and make workouts feel more difficult. As a rule of thumb, athletes should begin workouts well-hydrated, sip water regularly during exercise, and replace fluids afterward. Electrolytes become especially important during hot weather. 

If you’re not a fan of sports drinks, try adding maple syrup and a pinch of sea salt to your water for a natural homemade option! Maple syrup is packed with electrolytes like potassium, calcium, and magnesium. On top of this “drinking maple water doesn’t entirely quench your thirst. Why is that good? Basically, because that “thirsty feeling” is your body’s way of making sure it fully rehydrates” (Cleveland Clinic, 2021). 

EVERYDAY NUTRITION

Athletes need to eat balanced meals throughout the week to support recovery and maintain overall health. A balanced diet includes whole grains, fresh fruits and vegetables, lean protein sources like chicken, fish, or tofu, and healthy fats from eggs, avocados, nuts, and olive oil. For vegetarians and vegans, paying extra attention to nutrients like iron, vitamin B12, and omega-3 fatty acids is particularly important. 

As in-home and virtual personal trainers, we check in on dietary preferences during initial client meetings, providing additional guidance if needed/requested. Every athlete is different, so what works for one person may not work for another.

FINAL WORDS

Fueling your body correctly is one of the most powerful ways to enhance your performance and enjoy your workouts more. Long workouts demand a steady supply of energy, hydration, and proper recovery nutrition. Runners, athletes preparing for events, and those training for endurance must develop a fueling strategy that works for their body and dietary needs. The key is to experiment during training, listen to your body, and plan ahead so that nutrition becomes a natural part of your fitness routine. 

At Nielsen Fitness, our mission is to help you reach your goals safely and effectively. Whether you’re on the ice, on the road, or in the gym, proper fueling strategies will set you up for success in every long workout you take on.