If you're into running, cycling, rowing or any other endurance sport, food is where your performance actually gets built. Multi-hour training brings its own demands: glycogen stores running low, electrolytes lost through sweat and the need to fuel mid-session without stopping. This guide to endurance sports nutrition covers what to eat, how much and when. For the basics of eating around a standard workout, see our guide to eating before and after training, and for the bigger picture, our complete guide to endurance training.
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Under an hour at an easy pace: a normal meal beforehand and protein afterwards will do.
Over an hour, or short but hard? Now carbs and fluid during the session matter.
Protein plus carbs, ideally within an hour or two of finishing.
Carbohydrates for endurance athletes: how much per day?
Carbohydrate is the main fuel for endurance sport. Your body stores it as glycogen in your muscles and liver, and that's the tank you draw on when you're out running or riding. At a steady pace it lasts roughly 60 to 90 minutes, and at high intensity it empties faster.
How much carbohydrate you need each day depends on how much you train. As a guide: around 5 to 7g per kilogram of bodyweight on days with about an hour of moderate training, and 6 to 10g per kilogram with one to three hours of training. Build everyday meals around complex carbs like oats, brown rice, wholemeal pasta, potatoes and quinoa. They digest more gradually and bring fibre with them.
If a full meal isn't practical, Ultra Fine Oats is a quick source of complex carbs for a shake or porridge, and pasta is an easy base for dinner before a long session.
How much protein do endurance athletes need?
Protein contributes to a growth in and maintenance of muscle mass, and that's as true for endurance athletes as it is for lifters. A common guideline for endurance athletes is 1.2 to 2.0g of protein per kilogram of bodyweight per day, spread across several meals.
You'll find it in chicken, fish, eggs, dairy, beans and lentils. When a full meal isn't practical, a shake helps. Perfection Whey Lemonade is lighter than a normal milky shake and still delivers 25g of protein per serving, and Perfection Whey is the classic all-rounder.
Hydration and electrolytes
During long sessions you lose not just fluid through sweat but electrolytes too, like sodium, potassium and magnesium. How much varies a lot from person to person and with the weather. A simple rule of thumb: drink steadily through the day, start your session well hydrated and, on long sessions, take small sips regularly rather than a lot at once.
Electrolytes are found in everyday foods like bananas, dairy and a pinch of salt in your meals. Mid-session, a sports drink is often more practical. Our Isotonic Sports Drink contains added sodium, calcium and magnesium along with 32g of easily digestible carbohydrate per serving. For sessions where you're sweating heavily but don't need the extra carbs, Body&Fit Electrolytes is the lighter option.
Iron and vitamin B12
Iron and vitamin B12 both play a role in oxygen transport, which makes them especially relevant for endurance athletes. Iron contributes to normal formation of red blood cells and haemoglobin, and to normal oxygen transport in the body. Vitamin B12 contributes to normal red blood cell formation and to the reduction of tiredness and fatigue.
Good sources of iron include red meat, pulses, wholegrains and leafy greens. Pair plant-based iron sources with something rich in vitamin C, like peppers or an orange, because vitamin C increases iron absorption. Vitamin B12 is found mainly in animal products like meat, fish, eggs and dairy. If you eat a (mostly) plant-based diet, or often feel run down, speak to your GP or a sports dietitian rather than taking high doses yourself.
Caffeine and endurance performance
Found naturally in coffee, tea and cocoa, caffeine is one of the most widely used substances in endurance sport. Many runners and cyclists build it into their race-day routine, usually 30 to 60 minutes before the start, as it takes a while to kick in. For healthy adults, EFSA considers single doses of up to 200mg and up to 400mg a day to be safe.
If you're sensitive to caffeine or new to using it around training, start with a lower dose. Our hypotonic FIT ENERGY contains 100mg of natural caffeine per can alongside amino acids and electrolytes, a gentler option than a concentrated pre-workout. Always try caffeine in training first, never for the first time on race day.
What to eat before, during and after training
Before training
Two to three hours before a long or hard session, have a carb-rich meal such as porridge with fruit, toast or pasta. If you're eating closer to the start, keep it light: a banana or toast with jam 30 to 60 minutes beforehand. Avoid very fatty or high-fibre foods just before training to keep your stomach settled.
Preparing for a race? Before a half marathon or marathon you'll want to fill your stores even further in the days beforehand. Our carb loading guide shows how, and our guide on what to eat before a half marathon or marathon covers the night before and race morning.
During training
For under an hour at an easy pace, water is usually enough. If you're going longer than an hour, or the session is short but very intense, fast carbs and fluid help you hold your pace. A common guideline is 30 to 60g of carbohydrate per hour. An Energy Gel gives you 30g at a time without needing to stop. Our energy gel guide explains exactly how many to take per hour.
After training
Within one to two hours of finishing, combine protein with carbs. Think Greek yoghurt with fruit and oats, rice with chicken and veg, or a protein shake with a banana. That refills your glycogen stores and gives your muscles what they need.
Endurance sports nutrition plan, summarised
What to eat, and when
FAQ: endurance sports nutrition
How is eating for endurance training different from a normal workout?
For easy sessions under an hour, standard pre- and post-workout eating applies, covered in our eating before and after training guide. On long or intense sessions, glycogen runs down faster, so fuelling during the session matters as much as before and after.
What should I eat before a long run?
A carb-based meal two to three hours before, such as porridge or 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, or if the session is very intense, fast-absorbing carbs and fluid help maintain your pace. An energy gel or a small carb-rich snack every 30 to 45 minutes is a common approach for long runs and rides.
What should I eat after a long run?
A mix of protein and carbs within one to two hours, like Greek yoghurt with fruit, a proper meal with rice or pasta, or a protein shake with a banana. And keep drinking.
How many carbs do endurance athletes need?
It depends on training volume: around 5 to 7g per kilogram of bodyweight per day with about an hour of moderate training, and 6 to 10g per kilogram with one to three hours of training a day.
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 guide to supplements for endurance athletes covers what to add and when.
When using nutrition to support endurance performance, it helps to separate direct and indirect effects. An energy gel has a direct effect on your energy mid-session; a protein shake works indirectly, as protein contributes to the maintenance of muscle mass that helps you improve over time. If you're new to any of this, start slowly and see how your body responds.
Finally
Any more questions about endurance nutrition? Get in touch on Instagram or through our customer service team. Our nutrition experts are always happy to help.
Sources
- Thomas DT, Erdman KA, Burke LM (2016). American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), 543-568.
- Jeukendrup A (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44 (Suppl 1), S25-S33.
- Jäger R et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.
- NHS: Eat well
- British Nutrition Foundation
- European Food Safety Authority (EFSA)
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