How to Build a Simple, No-BS Endurance Nutrition Plan

When it comes to endurance sports — whether it’s running, HYROX, triathlon, or a gruelling weekend hike — nutrition can make or break your performance. The problem is, most people overcomplicate it. So here’s your no-BS, practical guide to fuelling properly for long, demanding sessions.

1. Understand What Your Body Needs

Endurance work is all about energy balance. Your muscles rely on carbohydrates for fuel, electrolytes to maintain balance, and fluids to stay hydrated. If you’re missing any of those pieces, fatigue, cramps, and gut issues creep in fast.

Key Players:

• Carbohydrates: Fast-acting energy to keep you moving.
• Electrolytes: Sodium, potassium, magnesium, and calcium to regulate hydration, muscle contractions, and nerve function.
• Fluids: Replace what you lose through sweat, especially in hot or humid conditions.

2. Nail Your Pre-Session Fuel

Eat 1–2 hours before your session. Aim for a meal or snack that’s high in carbs, low in fat, and moderate in protein to top up your energy stores without upsetting your stomach. Avoid high-fibre foods right before your session, as they can cause gut discomfort and slow digestion.

Alex's Go-to Options:

• 2 slices of toast (or crumpets) with honey
• 1 Banana
• 2 scoops of Endurance Fuel with 700ml of water

3. Fuel During Long or Intense Sessions

If your session is longer than 80 minutes or seriously intense (HYROX or long runs), be sure to add intra-workout fuel to avoid bonking. 

Target:

• 60-90g of carbohydrates per hour (ideally a mix of glucose and fructose for digestibility)
• Electrolytes alongside fluids (around 500–1,500mg sodium/hour)

Simple fuelling ideas:

• Endurance Fuel (20g carbs 500mg sodium per serve)
• Energy gels (ones that avoid ingredients that increase GI distress)
• Wholefoods, including bananas, bars, oats, sandwiches etc, on longer efforts like ultra running.

Refuelling is just as important as what you take in during your workout. Within 30 minutes post-session, aim to replace:

• Carbs to replenish glycogen
• Protein to repair muscle
• Electrolytes and fluids to rehydrate

Recovery ideas:

• Smoothie with banana, protein, and a pinch of salt
• Chocolate milk
• Protein oats or weetbix
• Endurance Fuel and protein combo drink

5. Keep It Simple and Consistent

Your body thrives on routine. Use your long training sessions to practise your fuelling plan so that by race day, it’s automatic. Don’t try new products or strategies on the day.

Quick rules:

• Start fuelling early (if you become thirsty or hungry, you are too late)
• Sip, don’t scull
• Listen to your body

Final Word

Endurance nutrition doesn’t have to be complicated. Focus on getting in carbs, electrolytes, and fluids before, during, and after your session — and you’ll feel the difference in your energy, recovery, and performance.

Need a clean, gut-friendly fuel option? Check out our Endurance Fuel — made for Aussies who go the distance.