{"id":68561,"date":"2021-03-17T13:48:07","date_gmt":"2021-03-17T20:48:07","guid":{"rendered":"https:\/\/www.trainerroad.com\/blog\/?p=68561"},"modified":"2025-06-11T09:12:44","modified_gmt":"2025-06-11T16:12:44","slug":"how-to-fuel-short-workouts","status":"publish","type":"post","link":"https:\/\/www.trainerroad.com\/blog\/how-to-fuel-short-workouts\/","title":{"rendered":"How to Fuel Short Workouts"},"content":{"rendered":"\n<p>For endurance athletes, proper fueling is vital for peak performance. It\u2019s difficult to overstate the importance of carbohydrates for fueling the muscles for the work you are doing. Even during short workouts, optimizing what you eat can have profound effects on the quality of your training. Fueling your short workouts can help your consistency, increase effectiveness, and set you up for long-term success.<\/p>\n\n\n\n<p>For more information on nutrition check out <a href=\"https:\/\/youtu.be\/Y0Rk23jHsUc\" target=\"_blank\" rel=\"noreferrer noopener\">Ask A Cycling Coach Ep 292.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Should You Eat Carbs During Short Workouts? (Ask a Cycling Coach 292)\" width=\"500\" height=\"375\" data-src=\"https:\/\/www.youtube.com\/embed\/kDgNR87xp6s?start=177&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" class=\"lazyload\" data-load-mode=\"1\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Do I Need to Fuel Short Workouts? <\/h2>\n\n\n\n<p>For workouts lasting sixty minutes or less, you can likely get away with no extra fuel and still train well. That\u2019s assuming that you\u2019ve fueled adequately beforehand and that you are going to get enough nutrition afterward. But just because you can, doesn\u2019t always mean you should. Proper fueling, even for short workouts, can set you up for future success.<\/p>\n\n\n\n<div id=\"at-cta\" class=\"cta\">\n    <div class=\"adaptive-training-cta-image\">\n    <\/div>\n    <div class=\"cta__copy\">\n        <p class=\"cta-title\">Adaptive Training<\/p>\n        <p><strong>Get the right workout, every time<\/strong>\n        with training that adapts to&nbsp;you.<\/p>\n        <a href=\"https:\/\/www.trainerroad.com\/adaptive-training\/\" target=\"_blank\" rel=\"noopener\" class=\"btn btn-primary\">Check Out TrainerRoad<\/a>\n    <\/div>\n<\/div>\n\n\n\n<p>Taking in nutrition helps <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-save-your-workout-from-failure\/\" data-type=\"post\" data-id=\"31739\" target=\"_blank\" rel=\"noreferrer noopener\">preserve workout quality<\/a>, especially when it\u2019s an intense one. Fueling also significantly reduces the margin for error with future workouts. Growing your fitness requires <a href=\"https:\/\/www.trainerroad.com\/blog\/consistency-makes-you-faster\/\" data-type=\"post\" data-id=\"34210\" target=\"_blank\" rel=\"noreferrer noopener\">consistency<\/a>, and fueling properly can go a long way to help you nail your training plan. So when you think about fueling those hour-long workouts, don\u2019t just consider that one workout. Try to see the larger picture. That seemingly small, yet important, extra quality in every workout over the length of a training plan, adds up to significant fitness gains.<\/p>\n\n\n\n<p>Additionally, eating and drinking during any workout will help <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-create-healthy-training-habits\/\" data-type=\"post\" data-id=\"33517\">build strong habits<\/a> that you\u2019ll use for your events. Additionally, when fueling becomes second nature during training, you\u2019ll reduce cognitive load during the most crucial parts of the race.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Do I need to Fuel If I\u2019m Trying to Lose Weight?<\/h2>\n\n\n\n<p>Yes, properly fueling on the bike won\u2019t make you gain weight. In fact, fueling your shorter workouts can help you <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-manage-food-cravings-when-trying-to-lose-weight\/\" data-type=\"post\" data-id=\"59053\" target=\"_blank\" rel=\"noreferrer noopener\">manage post-ride hunger<\/a>, which can aid in selecting healthier foods after training. We recommend that you chase performance on the bike, and cut the calories in other meals during the day. But even when fueling a workout, you\u2019re still likely to end the ride in a calorie deficit.&nbsp;<\/p>\n\n\n\n<p>For example, let\u2019s take a look at <a href=\"https:\/\/www.trainerroad.com\/app\/cycling\/workouts\/21542-pettit\" target=\"_blank\" rel=\"noreferrer noopener\">Pettit<\/a>. This is an hour-long, endurance ride spent between 60-70% of FTP. With an FTP of 200w, Pettit burns 446kJs. Since a <a href=\"https:\/\/www.trainerroad.com\/blog\/calories-and-power\/\" data-type=\"post\" data-id=\"25777\" target=\"_blank\" rel=\"noreferrer noopener\">kJ is roughly equivalent to a calorie<\/a>, we can safely say you\u2019ll burn about 446 calories. Let\u2019s assume you fuel your ride with a high-carb drink mix like Science in Sport\u2019s Beta Fuel. You\u2019re consuming 80g of carbs and 321 total calories and still ending the ride with a 125 calorie deficit.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How To Fuel Short Workouts<\/h2>\n\n\n\n<p>Fueling workouts can seem overly complicated at times. How many carbs and calories should I consume? Honestly, it depends on several factors, but a good starting point is to look at the amount of kJs for the workout. This is easy to find in the workout description. Then, figure out your nutrition needs. Let\u2019s take a look at a few examples of a rider with a 250w FTP.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"392\" data-src=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-1024x392-1.jpg\" alt=\"Gendarme -1 is a good example for how to fuel a short workout. \" class=\"wp-image-68565 lazyload\" data-srcset=\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-1024x392-1.jpg 1024w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-300x115-1.jpg 300w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-768x294-1.jpg 768w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-1600x613.png 1600w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-1536x588-1.jpg 1536w, https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2021\/03\/how-to-fuel-short-workouts-1.jpg 2048w\" data-sizes=\"(max-width: 1024px) 100vw, 1024px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1024px; --smush-placeholder-aspect-ratio: 1024\/392;\" \/><\/figure>\n\n\n\n<p>This is the VO2 max workout <a href=\"https:\/\/www.trainerroad.com\/app\/cycling\/workouts\/336262-gendarme-1\" target=\"_blank\" rel=\"noreferrer noopener\">Gendarme -1<\/a>. It\u2019s forty-five minutes long and going to burn 495 kJs. So for this ride, an average banana (105 calories) and a bottle of high-carb sports drink (321 calories) will get you pretty close to an energy balance at the end of the ride.&nbsp;<\/p>\n\n\n\n<p>You don\u2019t necessarily always need to use highly processed sport nutrition products. Those come in handy when the workout is intense or purely for the sake of convenience. Feel free to experiment with more <a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-fuel-with-natural-pre-workout-nutrition\/\" data-type=\"post\" data-id=\"31876\" target=\"_blank\" rel=\"noreferrer noopener\">natural sources<\/a> like rice bars or fruit during those hour-long endurance rides.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Early Morning Workouts<\/h4>\n\n\n\n<p>Early morning workouts, especially the intense ones, can make it difficult to stay on top of fueling. Some athletes eat a small breakfast beforehand, but others hop out of bed and onto the bike. In either case, consuming a drink mix or another fast-acting carb will ensure you\u2019ve got enough energy onboard to complete a high-quality workout.&nbsp;<\/p>\n\n\n\n<p>Properly fueling your short workouts will not only increase the quality of your workouts but will set you up for long-term success. Training is hard on your body and providing it what it needs will only lead to greater physiological adaptations, reduced cognitive load, and ultimately help you get faster.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">More on Nutrition<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/nutrition-the-elements-of-getting-faster\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrition: The Elements of Getting Faster<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-use-carbs-for-maximum-performance\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Use Carbs for Maximum Performance<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.trainerroad.com\/blog\/how-to-fuel-with-natural-pre-workout-nutrition\/\" target=\"_blank\" rel=\"noreferrer noopener\">How to Fuel With Natural Pre-Workout Nutrition<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>For endurance athletes, proper fueling is vital for peak performance. But are there any benefits to fueling your shorter workouts? Find out why, how, and when to fuel your short workouts.<\/p>\n","protected":false},"author":42,"featured_media":68566,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wds_primary_category":3,"footnotes":""},"categories":[3],"tags":[850,1582,101,210,446,601,1678],"class_list":["post-68561","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-carbohydrate","tag-carbohydrates","tag-carbs","tag-endurance-nutrition","tag-nutrition","tag-sports-nutrition","tag-workouts"],"cc_featured_image_caption":{"caption_text":"","source_text":"","source_url":""},"_links":{"self":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/68561","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/comments?post=68561"}],"version-history":[{"count":0,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/posts\/68561\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media\/68566"}],"wp:attachment":[{"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/media?parent=68561"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/categories?post=68561"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.trainerroad.com\/blog\/wp-json\/wp\/v2\/tags?post=68561"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}