Whether you’re crushing a long CrossFit session, tackling an endurance workout, or grinding through strength training, proper fueling is the key to sustained energy, performance, and recovery. Without the right nutrition strategy, fatigue sets in, performance declines, and recovery takes longer. At Torque, we believe that what you put in your body determines what you get out of your training.

Here’s how to fuel smart so you can power through long workouts and feel strong from start to finish.

1. Prioritize Pre-Workout Nutrition

Going into a long workout undernourished leads to energy crashes, poor performance, and muscle breakdown. A well-balanced pre-workout meal or snack sets the foundation for sustained endurance and strength.

💡 What to Eat Before a Workout:
✅ Carbs for Energy – Oatmeal, bananas, sweet potatoes, or whole grains fuel endurance.
✅ Protein for Muscle Support – Greek yogurt, eggs, chicken, or Ascent Protein (available at Torque) helps preserve muscle.
✅ Healthy Fats for Sustained Energy – Avocado, nuts, or nut butter.
✅ Hydration Matters – Start your workout hydrated by drinking at least 16-20 oz of water pre-workout.

🔥 Torque Tip: If you train early in the morning, aim for a light snack like a banana with almond butter or a protein smoothie with Ascent Protein before hitting the gym.

2. Fueling During Long Workouts

If your workout lasts longer than 60-90 minutes, your body will need additional fuel to keep energy levels steady and prevent muscle fatigue. We know there are a few of you training for half marathons – pay attention to this!

💡 What to Consume During a Workout:
✅ Fast-Digesting Carbs – A sports drink, coconut water, or fruit (bananas, oranges, or dates) helps maintain blood sugar.
✅ Electrolytes – Replenishing sodium, potassium, and magnesium prevents dehydration and cramping.
✅ Amino Acids or Protein – A light protein shake or BCAAs can help preserve muscle if training for an extended period.

🔥 Torque Tip: Sipping on an electrolyte drink during workouts keeps your energy steady and prevents dehydration.

3. Optimize Post-Workout Recovery Nutrition

After a long workout, your muscles need protein to repair and carbs to replenish glycogen stores. Skipping post-workout nutrition can lead to slower recovery, muscle soreness, and energy crashes.

💡 Post-Workout Fueling Guide:
✅ Protein (25-40g) – Ascent Protein, chicken, eggs, or Greek yogurt to rebuild muscle.
✅ Carbs (30-60g) – Sweet potatoes, rice, fruit, or oatmeal to refuel energy stores.
✅ Hydration & Electrolytes – Water, coconut water, or electrolyte drinks for rehydration.

🔥 Torque Tip: A post-workout protein smoothie with Ascent Protein, a banana, and [almond] milk is an easy, effective way to refuel quickly!

4. Hydration is Non-Negotiable

Dehydration = Poor Performance. Even a 2% loss of body weight from sweat can lead to fatigue, cramping, and decreased endurance.

💡 Hydration Checklist:
✅ Drink 16-20 oz of water 30-60 minutes before training.
✅ Sip electrolyte-infused water during extended workouts.
✅ Consume at least 20-24 oz of fluids post-workout for rehydration.

🔥 Torque Tip: The Evolt Body Composition Scanner at Torque can help track hydration levels and muscle mass, ensuring you’re fueling your body correctly! If you’re a current member, send us an email to get your scheduled!

5. Listen to Your Body & Adjust Accordingly

Every athlete’s fueling needs are different based on training intensity, duration, and personal metabolism. Pay attention to how you feel during and after workouts to tweak your nutrition strategy.

💡 Signs You Need to Adjust Your Fueling Plan:
🚩 Feeling lightheaded or dizzy during workouts? Increase pre-workout carbs & hydration.
🚩 Hitting a wall mid-workout? Add intra-workout fuel (sports drink, fruit, or electrolytes).
🚩 Feeling sluggish or extra sore post-workout? Focus on faster post-workout nutrition with protein & carbs.

🔥 Torque Tip: If you’re unsure of the right fueling strategy for you, our Nutrition Coaching program can help you dial in your plan for optimal performance and recovery. We have 5 spots open in our Group Nutrition calls starting this month!

Final Thoughts: Train Smart, Fuel Right

Training hard is only half the battle—fueling properly is what allows you to go the distance. Whether it’s making sure you eat enough pre-workout, fueling during longer sessions, or optimizing post-workout recovery, proper nutrition is what separates good performance from great performance.

💪 Want to optimize your fueling strategy? Schedule a session with a Torque coach to personalize your nutrition plan and train stronger, recover faster, and perform better.

FuelYourTraining #EnduranceNutrition #CrossFitTorque #StrongerEveryDay

-Amanda