Sports Nutrition Isn’t Complicated

In endurance sports, success isn’t just about how hard you train — it’s about how smart you fuel. Your nutrition strategy doesn’t need to be complicated, but it must be consistent, science-informed, and matched to your goals.

Whether you’re racing up alpine climbs, going long on the trails, or hunting that sub-3 marathon, the truth remains:

If your nutrition doesn’t support your training, you’re leaving performance behind.

Here’s a simple, evidence-based breakdown every endurance athlete can build on.

Carbohydrates = Your Primary Fuel

Carbs power your pace, your endurance, and your brain. They’re your body’s preferred fuel source during high-intensity and long-duration training.

Daily intake:

🔹 6–12g of carbohydrates per kg of body weight per day

Increase as training intensity or volume rises.

During training/racing:

🔹 30–90g of carbohydrates per hour

Use a combination of sources (e.g. drinks, gels, chews) to optimise absorption and reduce gut stress. Add electrolytes for proper hydration and cramp prevention.

Look for products using dual-source carbohydrates (glucose + fructose) for better energy delivery.

Protein = Your Recovery Builder

Training breaks you down — protein builds you back stronger. Adequate protein intake supports recovery, muscle maintenance, and immune health.

Daily intake:

🔹 1.5–2.2g of protein per kg of body weight per day

Post-workout:

🔹 30g of fast-digesting protein within 30–60 minutes

Choose whey isolate or high-quality plant-based protein with all essential amino acids, especially leucine.

Ideal recovery snacks: protein shakes, recovery drinks, or protein bars with a clean ingredient list.

Fats = Your Hormonal Engine

Fats support hormone production, joint health, and long-lasting energy at lower intensities. But timing matters.

Daily intake:

🔹 0.75–1.5g of fat per kg of body weight per day

Focus on healthy fats — nuts, seeds, olive oil, avocado, oily fish.

Before training:

🔹 Avoid high-fat meals 1–2 hours pre-session as they slow digestion and energy availability.

Timing Is Everything — Fuel Smarter

Eating the right things at the right time transforms your training and recovery. Here’s how to time your nutrition like a pro:

Pre-Workout (1.5–3 hours before):

🔹 1–4g/kg of carbs + 15–30g of protein

Fuel your session, avoid energy dips, and start strong.

Intra-Workout (every hour during):

🔹 30–90g carbs + 200–400mg sodium

Essential for training over 60 minutes. Keeps energy levels high and hydration stable.

Post-Workout (within 30–60 minutes):

🔹 1–1.5g/kg of carbs + 30g protein + water/electrolytes

Replenish glycogen, repair muscle, and accelerate recovery.

Pro tip: Keep a grab-and-go recovery shake or snack on hand to never miss your recovery window.

Your Nutrition = Your Edge

From ultra-distance runners to time-crunched cyclists, the basics don’t change. Your food is your performance.

Dial in:

✅ Carbs for energy

✅ Protein for repair

✅ Fats for health

✅ Timing for optimisation

Your nutrition doesn’t need to be perfect. But it must be consistent, considered, and aligned with your training goals.

Follow @endurancekollective for high-performance, science-backed, and anti-doping certified sports nutrition strategies — trusted by everyday and elite athletes across Europe.