10/24/2026
You're not supposed to eat the same way on every training day! 🟢🟡🔴
A 30-minute recovery run doesn't place the same demands on your body as a hard interval session, a 20-mile long run, or a three-hour bike ride. So why would you fuel them all the same way?
As training duration and intensity increase, your body generally needs more carbohydrates to support performance, replenish glycogen, and recover for the next session.
One simple way to think about fueling is to match it to your training demands:
🟢 GREEN DAY: Easy / Recovery
Stick with balanced meals and adequate nutrition. You may not need as many carbohydrates as you would on a demanding training day, but recovery days aren't an excuse to underfuel.
🟡 YELLOW DAY: Moderate Training
As training demands increase, so do your carbohydrate needs. Be intentional about including more carbs before and after workouts to support the work you're doing.
🔴 RED DAY: Long / Hard / Race
These are your higher-fueling days! Longer sessions and demanding workouts require more attention to carbohydrate intake. Plan what you'll eat before, during (when appropriate), and after training so you can perform well and recover.
Here's something else to remember: Fueling isn't just about today's workout.
What you eat today also helps prepare you for tomorrow. An easy recovery day followed by a demanding long run may still call for plenty of carbohydrates.
Fuel for the work you're asking your body to do.
Train smart and fuel even smarter.
Built to Fly. ✈️
