by GRP dietician Megan Chacosky

When you’ve got any longer distance event on the horizon, planning out your pre- and mid-session fuel ahead of time can go a long way in helping every cumulative mile (or kilometer) feel just as energized as the one before it. Unlike during shorter duration training or race sessions, as you get into longer periods of movement beyond the 60-90 minute mark, the body can start to run through both readily available AND previously deposited energy stores, requiring more fuel during the session in order to keep a steady stream of energy available for muscles on the move. The most important energy type to consider for these events is carbohydrates, which provide the nutrition needed for any moderate- to high-intensity work within our body and brain; carbohydrate intake is also more critical during vigorous activity as we only have limited storage space for carbohydrates, as opposed to storage of other fuel sources, like fat, that can expand as needed.

To start your body in a well-fueled space for longer events, it’s often helpful to start boosting your carbohydrate and fluid intake as far as a few full days in advance of the event. Unlike the traditional “carbo-loading” imagery of eating a giant bowl of pasta the night before a competition, the modern day method to boosting total carbohydrate stores takes on a more gradual approach: we can achieve topped-off carbohydrate stores before an event by gradually increasing carbohydrate servings in the 1-3 days before the event (typically the same time as training intensity and volume are at their final taper). By simply adding an extra piece of fruit, carbohydrate beverage like milk or juice, or slightly larger portions of grains in the days leading up to the event, you can avoid the need to consume huge portions of carbohydrates immediately preceding the event and still achieve a fuller overall energy effect.

With your manageable carbo-load in place, the next fueling phase to consider is the meal before the event. The key to this meal’s impact is focusing on carbohydrate-rich foods you know you like and tolerate well (even when race day nerves might come into play). Once you can think of a few pre-event foods that you know will sit well, scale up or down the the total amount of food based on your timing:

🕐 1 hr. before → ~1-2 servings carbohydrates (e.g. 1 juice box or applesauce pouch🧃)

🕑 2 hrs. before → ~2-3 servings carbohydrates (e.g. 1 waffle with sliced banana 🍌🧇 )

🕒 3 hrs. before → ~3-5 servings carbohydrates (e.g. 1 full bagel with honey & peanut butter 🥯🍯🥜)

🕓 4 hrs. before → ~4-6 servings carbohydrates (e.g. 2-3 pancakes with berries & milk🥞🍓🫐🥛)

While the main focus of any pre-event timeline should still be carbohydrates and fluids, the more time you have to digest your food, the more wiggle room you have to include some longer-lasting energy sources from fats and proteins (e.g. nut butter, seeds, eggs, dairy) for greater sustained energy. And remember, each person will have an individualized taste and tolerance, so practice ahead of time.

For longer events (90-120 minute), you can still aim to prioritize simple-digesting carbohydrates and fluids for sustained energy. The aim is to consume ~30-60g of carbohydrate (or about 2-4 servings) each hour that you’re exercising to help maintain a moderate to high level of intensity; even if you’re not feeling quite hungry or thirsty yet, it’s great to start this pattern about 30-45 minutes into your event to avoid any risk of future hunger, thirst, or dreaded bonk. Some go-to’s:

• 1 pouch fruit snacks or gummy bears

• 3 pitted dates or 6 dried apricots

• 1 pkg fig or jam grain bars

• ½ plain bagel or ½ c pretzels

• 1 Clif Energy bar or Z-Bar

• 1 pkt Gatorade or Tailwind

As events get longer (2+ hours), including some slower-digesting carbohydrates, fats, and proteins during the event can help support the gut from taking on too much sugar, as well as provide a more gradual energy release. While we still need carbohydrates and fluids in the highest percentage, including fats and proteins in smaller doses can make feeds feel a little more feasible as the hours add up. Some options that provide more than just quick-energy carbohydrates:

• ½ PB&J or 3 PB-stuffed dates

• ½ c Goldfish

• 2-3 PB pretzel bites (recipe below)

• 1 full Clif Bar or RX bar

• 1 Skratch Rice Cake (sweet or savory)

• 2-3 Coconut Date Bites (recipe below)

Even with the addition of some more fats and proteins, the routine of ~30-60g of carbohydrates per hour of activity should be maintained. If (or when) food doesn’t feel like the most well-tolerated option for that, lean on sports drinks with carbohydrates to maintain fluid and provide readily available energy & electrolytes.

With a good nutrition plan going into a longer event, you’ll be better equipped to avoid the bonk and enjoy the full duration of your adventure. As with all nutrition tactics, it’s best to take a few trial and error sessions practicing all of the components that come along with pre- and mid-event fueling (e.g. food & fluid gut tolerance, timing of pre-event meals, timing of mid-event meals, favorite snacks or sports products, packability of mid-event fuel, carrying all fluids vs. accessing water on the go, etc.). For some GRP-approved fueling favorites, check out the two energy bite recipes below before your next run, bike, or ski!

Peanut Butter Pretzel Bites (makes ~30)

1 c peanut butter
½ c honey or maple syrup
1, 1-lb. bag tiny twists pretzels
Optional: cinnamon, dried cranberries

In a large mixing bowl, combine peanut butter and honey/maple syrup; set aside. In a blender or food processor, gradually process the bag of pretzels to a small crumb - it’s okay if some big pieces remain! (You can also crush these by hand in a large, sealable plastic bag.) Add all crushed pretzels, and any optional ingredients, to the peanut butter mix and stir to combine until a thick dough forms. Roll into ~30, 1-inch balls and store bites in an air-tight container in the fridge. (*If bites are sticky for eating on-the-go, roll in more pretzel crumbs or graham cracker crumbs.)

Coconut Date Bites (makes ~25)

40 pitted Medjool dates
2 c unsweetened, shredded coconut
Plus ~½ c for rolling bites
1 c any seeds (pumpkin, sunflower, hemp)
½ c dark, unsweetened cocoa
2-3 T water

Cut pitted dates into small pieces. Place cut dates in the bowl of a large food processor, combine with seeds and water. Pulse until dates and seeds are cut finely, forming a thick paste. Add remaining ingredients and continue pulsing, wiping down the side of the processor occasionally, until a thick dough is formed. In a large bowl, place ~½ cup coconut. Roll dough into ~25, 1-inch balls and roll in remaining coconut to coat & avoid sticking. Store bites in an air-tight container in the fridge.