Fueling for Performance: How to Eat for Your Best Training Session
Whether you’re training for a race, smashing a strength PB, or just wanting to get the most out of your workouts, how you fuel your body can make or break your performance. As a nutritionist, I see athletes (and everyday gym-goers) underperform simply because they’re not eating the right foods at the right times.
Let’s break down the essentials of performance fueling: what to eat, when to eat it, and why it matters.
1. The Role of Carbs, Protein & Fat in Performance
Carbohydrates: Your Primary Fuel
Carbs are your body’s preferred source of energy during moderate to high-intensity exercise. Stored as glycogen in your muscles and liver, they give you the power to push through training and maintain intensity.
Sources: Wholegrain bread, oats, rice, pasta, fruit, starchy veg (potatoes, sweet potatoes).
GI note: Closer to training, opt for higher GI carbs like ripe bananas, white rice, dates, or a small handful of lollies for a quick energy hit.
Fibre note: Too much fibre right before a session can cause bloating or discomfort. Save high-fibre carbs (e.g., wholegrains, beans) for meals well before or after training.
Protein: Recovery & Muscle Building
Protein supports muscle repair and growth after training, but it also plays a role in stabilising energy when paired with carbs.
Sources: Lean meats, chicken, eggs, dairy, tofu, legumes, protein powder.
Tip: Spread protein evenly across meals to maximise recovery.
Fat: The Slow-Burning Energy
Healthy fats help with low-intensity endurance training and overall recovery, but aren’t the body’s go-to during sprints or heavy lifts.
Sources: Nuts, seeds, avocado, olive oil, fatty fish.
Tip: Save larger fat portions for meals well before or after training, not right before, as they slow digestion.
2. Timing Your Nutrition for Peak Performance
Pre-Workout Fuel (1–3 hours before)
You want a balance of carbs for energy and a little protein to support muscle repair.
If eating closer to the 1-hour mark, choose lower-fibre carbs so you don’t hit the track or gym with a heavy stomach.
Example: Chicken & rice bowl with vegetables, or a banana with Greek yoghurt.
30–60 Minutes Before Training (Optional top-up)
At this stage, high GI, quick-digesting carbs work best to give you a rapid boost without weighing you down. Keep fibre low to reduce the risk of gut upset.
Example: A ripe banana, a handful of dried dates, or rice cakes with honey.
During Training (Only for sessions 90+ minutes)
For endurance events, your body benefits from a steady drip of carbs, again, high GI and low-fibre options are ideal so they’re digested quickly.
Example: Dried fruit such as dates or apricots, or a few lollies every 30–45 minutes.
Post-Workout Recovery (Within 30–60 minutes)
Your body is primed to replenish glycogen and repair muscle. This is where a mix of carbs and protein is key, carbs can be medium-to-high GI at this point to speed glycogen restoration.
Example: Smoothie with banana, milk, and protein powder, or eggs on toast with fruit on the side.
3. Hydration: The Forgotten Fuel
Even mild dehydration can reduce performance. Aim to start training well hydrated, sip water during, and replace fluids afterward. If you’re training hard in heat or for long periods, add electrolytes to your water to replace sodium and other minerals lost in sweat. Coconut water or water with a pinch of sea salt are cleaner options than commercial sports drinks with additives.
4. Key Takeaways
Carbs are your workout’s main energy source, match GI and fibre content to your training window.
High GI carbs (e.g., ripe fruit, dates, lollies) are best in the final 30-60 mins pre-training or during long sessions.
Keep fibre low before and during workouts to prevent gut discomfort.
Protein helps with repair, growth, and recovery, spread it across the day.
Fats are important but best consumed away from your training window.
Hydration is as important as food, don’t leave it as an afterthought.
Fueling well isn’t about eating more food “just because you trained”, it’s about eating the right foods at the right time to get the most out of your session and bounce back faster.
