What?

Poor fuelling is one of the fastest ways to underperform. The good news: you don’t need supplements. You need a simple, repeatable plan that matches the demands of training.

How?

For sessions lasting around 60–90 minutes:

Pre-session (30–60 min before): Aim for approx. 30 g of carbohydrate. Quick options include a banana with oats, a small rice cake with honey, or a couple of dates. Keep fat and fibre low to avoid gut discomfort.

During training: Target 30–60 g of carbohydrate per hour via sports drinks, gels, or easy-to-digest foods. Add electrolytes if you’re prone to cramps or sweating heavily. This maintains blood glucose and delays fatigue.

Post-session (within 30 min after): Combine carbohydrate and protein to kick-start recovery. Examples: eggs on toast, yoghurt with fruit, or a protein smoothie with oats. The goal is glycogen replenishment plus muscle repair.

Why?

Small, consistent choices compound over weeks of training. Test these basics for 7 days and note your energy, focus, and recovery speed. Adjust portions based on body size and session intensity.

Takeaway?

Build small systems, and consistency will take care of itself!

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