How I Fuel Intense 2.5hr Training Days

Spoiler Alert: it includes a lot of food and also *gasp* some of it is processed

The attached video shows most of what I ate during this double workout day, but I’ll included a basic outline and some recipes below.

1. Start the day with carbs and caffeine. With a high intensity training day ahead, it’s important to get in some pre-workout fuel. I don’t want to begin the day in a deficit since my output will be so high. And the caffeine you ask? Well, that’s just essential. No explanation needed.
2. Optimize the recovery window. I make sure to get in both carbs and protein within an hour of my first workout. With another workout coming up in 6 hours, I want to replenish glycogen stores and start muscle repair as quickly as possible.
3. Keep meals light, but not light. When I have two workouts in a day, I don’t want a heavy meal sitting in my stomach, but I also know that I need to eat a significant amount to feel energized and hit the intensity necessary for training. So, this is where processed foods can really benefit training. I love incorporating white bread, jam, vegetable soup, instant oats, lunch meat, etc. These foods provide easily digestible carbs and protein, as well as some micronutrients, without sitting heavy in my stomach.
4. Begin recovery during the workout. I recently started incorporating intra-workout carbs, in the form of a carb drink, when I am working out on the bike. This not only actively fuels my workout but also keeps me from depleting my glycogen stores, so I’ll be ready to hit another training session the next day.
5. End the day with lots of quality protein, fat, and micronutrients. When prioritizing fueling workouts, it’s common to miss out on some veggies and fats during the day, so I make sure to get those in at dinner. This doesn’t mean leaving out carbs or protein though; make sure this meals provides all the macros and micros!

Pita Bread Recipe: https://thebigmansworld.com/2-ingredient-flatbread/

Salad Recipe: kale, apples, goat cheese, candied nuts, roasted sweet potatoes, and strawberry balsamic dressing

Butternut Squash Soup Recipe: https://www.loveandlemons.com/butternut-squash-soup/#wprm-recipe-container-42573

Egg Scramble Recipe: diced onion, butternut squash, and mushrooms sautéed in olive oil; stir in some chopped sage, salt, and pepper; add 2-3 scrambled eggs plus a sprinkling of goat cheese. Cook until lightly set and serve with toast.