Race Day and Training Nutrition Strategies
Stop guessing your fueling. I help athletes build scientific, gut-trained nutrition strategies for training and race day, tailored to your sweat rate and energy needs.
Here I break down three different options for intra-workout fueling. I explain the difference between electrolyte tablets for hydration and carb mixes for energy, and when to use each based on workout duration, intensity, and your personal sweat rate.
This video shows a pre-workout endurance booster I've used, WelloBoost. Fueling before a workout is critical for performance. We work together to find the right pre-workout nutrition that gives you sustained energy without upsetting your stomach.
A quick rapid-fire Q&A where I share some of my personal training habits. I reveal my go-to pre-run meal is peanut butter toast, and I discuss my hydration choices like coconut water or even a Coca-Cola during an ultra-marathon.
About Race Day & Training Nutrition
Your gut needs training just like your legs. I don't give generic advice on gels or carb loading. We will audit your current sweat rate and bloodwork to build a fueling plan that your body actually tolerates, ensuring you do not bonk when intensity ramps up in Zone 5.
Nutrition for endurance is not about dieting, it is about engineering. Whether you are training for a 200K ride or an Ironman 70.3, the difference between hitting a PR and a DNF often comes down to your fueling strategy.
My Approach to Performance Fueling
I do not believe in last-minute experiments or generic macros. We start by analyzing your current data—bloodwork, training intensity, and daily eating habits. If you are struggling with fatigue, cramping, or gut distress during workouts, we troubleshoot the root cause, not just the symptoms.
The Importance of Gut Training
One of the most overlooked aspects of performance is gut training. We systematically introduce carb mixes and electrolyte ratios during your training sessions to ensure your system can handle the energy demands of race day. If you cannot digest it in training, you cannot use it on the course.
Ongoing Monitoring
My monthly performance programs include real-time food log monitoring and intra-workout fueling charts. We adjust based on your specific sweat rate, environment, and effort levels. It is practical, scientific, and built to keep you training longer and recovering faster.
If you are ready to stop the guesswork and start performing, let's get to work.
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