29/01/2026
⏱️ Your 2-minute nutrition fix:
Today we’re diving into a performance game changer — intra-training fuelling.
That heavy fatigue you feel after ±90 minutes of training?
It isn’t just “working hard”…
It’s your body signalling low glycogen availability — and once that happens, your power output, focus, and recovery all start declining.
Here’s what every athlete and weekend warrior should know:
⚡ Carbohydrates are your most efficient energy source during moderate to high-intensity exercise.
⚡ After ±90 minutes, muscle glycogen begins to drop.
⚡ Low glycogen forces your body to rely more on fat — a much slower fuel for performance.
⚡ This affects coordination, reaction time, and late-session intensity.
The solution? Intra-training carbs.
They help maintain blood glucose, delay fatigue, and protect muscle glycogen so you can train stronger for longer.
Your practical fuelling guide:
< 60 min: minimal to no carbs
1–2 hrs: 30–60g carbs/hour
2–4 hrs: 40–90g carbs/hour
4+ hrs: 90g+ carbs/hour
Fast-digesting, easy options:
• Ripe bananas
• Medjool dates
• Carb powders
• Full-sugar sports drinks
Pro tips:
✔ Start low and build gut tolerance
✔ Fuel every 30–45 minutes
✔ Practise in training, never on race day
✔ Test different carb sources to find your best fit
Final thought:
Intra-training fuelling isn’t reserved for elite athletes.
If you want to train longer, recover quicker, and perform better, this is one of the most effective tools you can start using today.
Your body performs when you fuel it with intention — and we’re here to guide every step.
