If you're into running, cycling, rowing or any other endurance sport, food is where your performance actually gets built. General workout nutrition timing is one thing, but multi-hour training brings its own demands: depleting glycogen, sweating out electrolytes, and needing to fuel mid-session without stopping. This guide focuses on what makes endurance eating different. For the basics of eating around a standard workout, see our guide to eating before and after training.
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Standard pre-workout meal, protein afterwards. See our general training nutrition guide.
Glycogen starts running low. Fast carbs and fluids during the session matter now.
Protein plus carbs, ideally within an hour or two of finishing.
Carbohydrates
Complex carbohydrates, found in ingredients like brown rice, wholemeal pasta and quinoa, digest slowly and give you a long-lasting release of energy. Your body breaks carbohydrates down into glucose, which is easily absorbed, but glucose isn't suitable for storage, so it gets converted into glycogen instead.
When you're out on the trails or on the bike, this is the glycogen supply you're drawing on, and it won't last forever. The body works through its stores after about ninety minutes. So if you've been training for a while, replenishing glycogen by loading up on healthy carbs matters. If a full meal isn't practical, Ultra Fine Oats are a quick source, and wholegrain pasta is a solid pre-training staple.
Protein
Protein matters for endurance athletes just as much as it does for strength athletes, supporting muscle maintenance and recovery after training. You'll find it in chicken, fish, eggs, beans and lentils, and a shake can help you top up when a full meal isn't practical. Perfection Whey Lemonade is a lighter option than a normal milky shake and still delivers 25g of protein per serving.
Caffeine
Found naturally in coffee, tea and cocoa, caffeine is one of the most widely used stimulants for endurance training. It contributes to an increase in alertness and an improvement in concentration, which is why so many runners and cyclists build it into a race-day routine. If you're sensitive to caffeine or new to using it around training, a lighter dose is worth trying first: our hypotonic Fit Energy contains 100mg of naturally sourced caffeine per can alongside added amino acids and electrolytes, which makes it a gentler option than a concentrated pre-workout for long sessions. Timing matters too: caffeine typically takes 30 to 45 minutes to kick in, so having it too close to the start line means missing the window.
Hydration and Electrolytes
Electrolytes like magnesium, sodium, potassium, phosphate and chloride are vital for a whole range of bodily processes, including keeping you hydrated. They're found in everyday foods and natural drinks, like coconut water and bananas, and in manufactured sports drinks. Our Isotonic Sports Drink, for example, contains added sodium, calcium and magnesium along with 32g of easily digestible carbohydrates per serving. For sessions where you're sweating heavily but don't need the extra carbs, Body&Fit Electrolytes is a lighter option.
Iron and Vitamin B12
Vitamin B12 produces red blood cells that carry oxygen around the body, which matters a great deal in endurance sport. If your muscles aren't getting enough oxygen, you'll fatigue faster, so vitamin B12 intake can contribute to a reduction in tiredness and fatigue. The body can't make B12 on its own, so it needs to come from your diet: beef, liver and salmon are rich sources, or you can use a supplement like our Vitamin B12 lozenges.
Fuelling Long Sessions
Standard pre- and post-workout eating advice (a shake an hour before the gym, protein after) works fine for a 45-minute session, and that's covered in our eating before and after training guide. Endurance training changes the picture once you're out past 60 to 90 minutes: that's roughly when glycogen stores start running low, so what you do mid-session matters as much as what you eat beforehand.
For anything under an hour, a normal pre-workout meal and a post-session protein source will do. Past that mark, fast carbs and fluids during the session help maintain your pace, and an Energy Gel is a convenient way to get both at once without needing to stop. Our Energy Gel guide breaks down exactly how many to take per distance.
Your Endurance Eating Plan, Summarised
What to eat, and when
FAQ: Eating for Endurance
How is eating for endurance training different from a normal workout?
For sessions under an hour, standard pre- and post-workout eating applies, covered in our eating before and after training guide. Past 60 to 90 minutes, glycogen depletion becomes the main factor, so fuelling during the session matters too, not just before and after.
What should I eat before a long run?
A carbohydrate-based meal two to three hours before, such as oats or wholegrain pasta, gives your body time to digest. If you're eating closer to the start, keep it light: a banana or a slice of toast works well.
What should I eat during a long session?
Once you're past about an hour, fast-absorbing carbs and fluids help maintain your pace. An energy gel or a small carb-rich snack every 45 minutes or so is a common approach for marathon and long-ride distances.
Do I need supplements as well as food?
Food comes first, but supplements can fill practical gaps, like fast carbs mid-session when eating solid food isn't an option. Our supplement stack guide covers what to add and when.
When using nutrition to support endurance performance, it helps to recognise the difference between direct and indirect effects. An energy gel has a direct effect on your energy levels mid-session; a protein shake has an indirect effect, supporting muscle maintenance that helps you improve over time. Start slow if you're new to any of this, and see how your body responds.
Finally
If you have any further questions about endurance nutrition, reach out on Instagram @bodyandfituk or through our customer service channels. Our nutrition experts are always happy to help.
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