Food and exercise on three levels
The basics are the same: enough food, regular training and recovery. As your workouts get longer or more demanding, your fueling needs to be planned more carefully. A long workout can take a toll on your energy, even when you're a beginner.
| Your situation | The training | Food and energy |
|---|---|---|
| You have just begun. | Create a routine, keep the sessions manageable and practice the technique. | Eat regularly and sufficiently. During short, leisurely sessions, water as needed is usually sufficient. |
| You exercise regularly. | Vary calm sessions, a longer session and more demanding training according to experience. | Plan snacks and refueling during longer sessions. Adjust your meals according to the training day. |
| You are an elite exerciser. | Plan load, recovery and periods for your goals. | Plan energy for key sessions, long sessions and competition. Practice quantity, timing and practical handling. |
The levels describe training habits and planning. They are not fixed limits for how many hours you should train or how much you should eat.
Train so you can continue week after week
For those of you who are just starting out
Choose a form of exercise you enjoy and start with short, manageable sessions. A practical example is two or three easy sessions of 20–30 minutes during the week, with walking if you run. Shorten if necessary and build up when your body feels recovered.
Let calm intensity mean that you can speak in full sentences. Feel free to practice skiing technique or bike handling early. For the runner, it is wise to increase running time, speed and hill training in small increments, with room for recovery between sessions.
For those who exercise regularly
Give your workouts different tasks. A week can include easy training, a longer workout, and a more strenuous workout if you're already used to the load. Don't increase everything at once. Adjust your week when your sleep, work, or life around you requires more.
For the elite exerciser
Plan demanding workouts with lighter days and food that is sufficient for the load. Research on well-trained endurance athletes shows that a large part of training is often done at low intensity, while the best distribution varies. See the research overview on training intensity in endurance sports. Our examples are practical approaches to adapt, not an individual training program.
Add strength and everyday movement
The general health advice for adults includes at least 150 minutes of moderate-intensity activity per week, or 75 minutes of vigorous-intensity activity or a combination, and muscle-strengthening activity on at least two days. Start at your level and build up. Read the CDC's summary of activity recommendations.
Strength training can include legs, hips, calves, back, core and upper body. Adapt exercises and load according to experience. The health advice is a basis to follow; competition preparations also need to be adapted to the sport and the goal.
Simple dietary recommendations – build your diet around the usual
Start with a meal schedule that works for your everyday life. Breakfast, lunch and dinner, supplemented with snacks depending on hunger and exercise intensity, is a practical starting point.
- Carbohydrates for meals: such as potatoes, rice, pasta, bread or grits. Add more on days with long or hard workouts.
- A source of protein in each main meal: for example beans, lentils, tofu, eggs, fish, chicken, milk or yoghurt.
- Fruit, berries and vegetables every day: vary the varieties and feel free to use frozen alternatives.
- Fat as part of the food: for example, rapeseed oil, olive oil, nuts or seeds.
- Whole grains in everyday life: adjust the amount of fiber closer to a meal if your stomach is sensitive.
A varied diet including whole grains, legumes, fruit, vegetables and unsaturated fats is a sound basis. Read the WHO's advice on healthy eating habits. The day of training affects the size of portions and how many snacks are needed.
Make it simple and affordable
Oatmeal, potatoes, rice, pasta, eggs, beans, lentils and frozen vegetables make it easy to prepare many meals. Cook extra dinner for the next day's lunch and have a snack in your bag when you go straight from work to the gym.
If you eat a plant-based diet, choose beans, lentils, tofu, or other clear protein sources in your meals. Fortified soy drinks can be a protein-rich alternative to milk; the nutritional content varies between different plant-based drinks.
This is what a typical training day might look like:
Here are meal ideas to combine and adapt. Portions need to follow your appetite, body size and amount of exercise. A long ski session or a multi-hour bike ride requires more planning than a short, leisurely run.
| Meal | Simple food suggestion | Adaptation to training |
|---|---|---|
| Breakfast | Oatmeal porridge with milk or fortified soy drink, fruit or berries and a sandwich. | Choose an amount that makes you feel comfortably full. A bigger training day may require more porridge or more sandwiches. |
| Lunch | Rice, pasta or potatoes with beans, tofu, fish or chicken, vegetables and, for example, rapeseed oil or sauce. | Give the carbohydrate portion more space when a long or hard workout awaits. |
| Snack | Yogurt or a protein-rich soy alternative with banana and muesli; alternatively sandwiches with spreads. | Place it so that your stomach has time to feel comfortable before the session. Closer to the start, a smaller portion may be more suitable. |
| Dinner | Pasta with lentil or minced meat sauce and vegetables, or a rice dish with tofu or fish. | After exercise, both carbohydrates and protein contribute to replenishment. |
| Evening meal if needed | Sandwich and milk or soy drink, yogurt with muesli or leftovers from dinner. | Can be useful after a late workout, when hungry or on days with a lot of training. |
On a rest day, your body continues to recover. Maintain your meal pattern and protein sources, and adjust the amount of food as needed. If you have a long workout the next morning, the food you ate the day before also needs to be sufficient.
What should you eat before exercise?
Before a longer or more demanding workout, a regular meal about 2–4 hours before can be a good routine to try. When it's been a while since your last meal, a smaller snack closer to the start can be practical.
- A few hours before: for example, porridge and a sandwich, or rice, pasta or potatoes with a protein source.
- Closer to the start: try, for example, a banana, a smaller sandwich or a small portion of yogurt if it works for your stomach.
- Before an early morning workout: a small snack can be good when a larger breakfast feels difficult. Then plan your breakfast afterwards.
The amount and timing need to work with your stomach. Carbohydrates are particularly relevant before hard and long workouts. See ISSN's research compilation on nutrition before and after exercise.
Large amounts of fat or fiber right before a workout can be difficult for some people to tolerate. Test what you can handle during exercise. When it is impractical to bring regular food, a carbohydrate bar can be an alternative.
How much energy is needed during running, skiing and cycling?
Start with the length and intensity of the workout . The table will help you choose a starting point. The lower load of a leisurely workout and the higher load of a competitive workout can provide different needs even if the time is the same.
| Type of passport | Practical starting point | Example of use |
|---|---|---|
| Calm session up to about 60 minutes | Usually no extra energy is needed during the session. | Eat regular food during the day and drink water as needed. |
| High intensity for about 45–75 minutes | Small amounts of carbohydrates can be useful. | A few sips of sports drink may be appropriate. The need is influenced by the meal before and the purpose of the session. |
| Endurance session approximately 1–2.5 hours | 30–60 g of carbohydrates per hour. | Choose an amount within the range according to load and tolerance. Add up drinks, gels and food. |
| Long runs or races over approximately 2.5–3 hours | Up to about 90 g of carbohydrates per hour. | Higher amounts require training. Use multiple carbohydrate sources and a dose you have already tried. |
The intervals are based on AIS guidelines for carbohydrates during physical activity . For higher intakes, a combination of glucose or maltodextrin and fructose is often used. Adjust the amount to what you can consume and have trained with.
Calculate all the energy during the hour
| Planned quantity | Example of combination | Total carbohydrates |
|---|---|---|
| 30 g/hour | A gel with 30 g of carbohydrates, or a sports drink that provides 30 g during the hour. | 30g |
| 60 g/hour | Two gels of 30 g each, spread over the hour. Water as needed. | 30 + 30 = 60 grams |
| 90 g/hour, for well-trained long-range passes | Sports drink that provides 30 g during the hour plus two gels of 30 g each. | 30 + 30 + 30 = 90g |
Check carbohydrates per serving. Grams of powder, weight of gel and amount of carbohydrates are different things. For example, a gel can provide 25, 30 or 40 g of carbohydrates. The sports drink should be counted in the same hourly goal.
As a calculation example, a 500 ml drink with 6 g of carbohydrates per 100 ml provides a total of 30 g of carbohydrates. This is a calculation, not a mixing guide for all products or a liquid amount that suits everyone.
Space your intake evenly and start during the first part of your workout. If you want to train on two 30g gels per hour, around 15 and 45 minutes can be easy points to aim for, followed by the same routine for the next hour.
Adapt the routine to your sport
| Sports | The training | Food and energy in practice |
|---|---|---|
| Running | Build up your running time gradually. Walking intervals and easy sessions will help you find a manageable load. | Test your stomach while running. Small portions, accessible gels and a tested vest or belt make it easier to take. |
| Cross-country skis | Practice technique, balance and maintaining a steady effort on hilly trails. Strength needs to include both legs and upper body. | Arrange drinks that work in the cold, for example in an insulated belt. Try opening packages with gloves and have your post-workout food ready. |
| Cycling | Adjust time and intensity according to your routine. Plan long rounds so you can refuel and take breaks. | Bottles and pockets provide space for drinks, sandwiches, bars and gels. Eat where it's safe and stop if handling takes your focus off the traffic. |
Calculate the time you will actually be out. Slopes, wind, snow conditions and breaks affect how long your energy and drink will last. A shorter distance in demanding terrain may take longer than you expected.
Protein and post-workout food
After a workout, a meal with both carbohydrates and protein is a good foundation. If food is delayed, a snack can be handy: for example, yogurt with muesli and fruit, sandwiches with spreads and milk or a soy drink, or a recovery drink.
How much protein do you need?
For healthy, exercising adults, the ISSN suggests a useful range of around 1.4–2.0 g of protein per kilogram of body weight per day . For a 70 kg person, this would be around 98–140 g from all food and drink combined. Individual meals can often contribute around 20–40 g, depending on the person and the rest of the day. Read the ISSN position on protein and exercise.
For most people, it is easiest to first make sure that meals contain clear sources of protein. Protein powder can be a practical supplement when food is not enough, but regular food can cover the need.
When does rapid recovery become especially important?
If you have two demanding workouts on the same day, you need to eat and drink early between workouts, especially carbohydrates to replenish your energy stores. With more time until the next workout, the entire day's food gets more space in the planning. Read more about recovery between workouts.
After a regular workout, you don't need to stress about an exact 30-minute limit. Plan your next meal or snack and continue to eat enough throughout the rest of the day. Sleep and easy days are also part of recovery.
Fluid and electrolytes – adjust according to conditions
Use thirst and experience from similar workouts as a guide. How much you need to drink will vary with sweating, weather, intensity and clothing. Have drinks available and a plan for refilling on longer rides.
Sports drinks can provide both fluids and carbohydrates. An electrolyte drink, on the other hand, may contain very little or no energy. Read the label and distinguish between the fluid plan and the carbohydrate goal.
Sodium in food, drinks and some energy products can help replace sweat losses. Extra electrolytes are not automatically needed with every workout. Don't force yourself to drink large amounts of fluid to reach a certain amount of energy; supplement with other energy if necessary.
Also practice eating and drinking
Stomach tolerance can be improved by practicing your intake during exercise. Read GSSI's review of training your stomach during endurance sports. Choose a longer session and try a simple set-up that you can then repeat.
- Start with an amount you can handle. Increase gradually as it works.
- Try the whole combination. Pre-workout food, drinks, gels and bars all affect how it works together.
- Practice in the right environment. Run with the right belt, cycle with your bottles and try out your ski equipment with gloves.
- Take notes. Write down the amount, fluid, intensity, and how your stomach felt. Change one thing at a time.
A product change, a higher intake or a new caffeine product should first be tried during training. Caffeine-free products serve as the basis for all examples in the guide.
Our product recommendations – choose according to your needs
Choose products based on what is difficult to solve with regular food during your particular session. Portion size, taste, consistency and how the packaging works are often what determines in practice.
| Needs | Products to compare | How to use them in planning |
|---|---|---|
| Energy drinks for longer sessions | Umara U Sport Lemon, 100 g Tailwind Endurance Fuel 6 Pack | The U Sport bag contains a total of 90 g of carbohydrates. Adjust the amount to your workout; a whole bag is not automatically an hourly dose. The Tailwind package allows you to try different flavors. Follow the respective mixing instructions. |
| Measured energy that is easy to carry | Ant Gel 100 Umara U Gel Lemon, 30 g Carbs Enervit Carbo Gel C2:1PRO Orange | The products provide 25, 30 and 40 g of carbohydrates per gel. Choose based on portion size, taste and how it works during training. |
| Chewable energy | Maurten Solid 160 | 40 g of carbohydrates per package, divided into two parts of 20 g each. Can be suitable before a workout or when you have the opportunity to eat at a slower pace. |
| Refill when food is delayed | Umara U Recover Chocolate Tailwind Rebuild Recovery Stick Pack | Carbohydrates and protein in a convenient format after training. Check the portion size. U Recover claims to provide 14 g of protein per 50 g of powder. Food or other drinks can supplement. |
| Find products to train with | Enervit C2:1PRO Performance Kit All trial packages | Compare drinks, gels and chewable energy over multiple sessions, then choose the products that best suit your routine. |
For beginners: start with everyday foods and a workout routine. Try sports products when your workouts get long enough or when you need a convenient snack.
For regular and elite exercisers: choose a small number of products that work and practice with the amount. Adjust your purchases according to the needs of your workout and what you plan to get from other foods.
The product suggestions are Outdoor Buddies' practical selection based on content and use. Research support applies to nutritional principles; a brand name does not guarantee better performance or that the product works for all stomachs. Check the current declaration, allergens and any caffeine labeling.
Explore sports drinks , energy gels , energy bars , recovery and protein , and energy packs .
As training increases, food needs to keep up
It's easy to add workouts without adding food. So plan larger meals or extra snacks as your training volume increases. Protein is part of the whole; sufficient energy and carbohydrates are also needed for demanding endurance training.
If fatigue, recurring injuries or decreased energy persist, both load, recovery and diet need to be reviewed. The problems can have several causes. A registered dietitian can help with the diet, and long-term problems should be assessed in healthcare.
Frequently asked questions about food, exercise and energy
What is the most important thing to eat when I just started training?
Start with regular meals that provide enough energy. Include carbohydrates, a protein source, and a variety of vegetables or fruit throughout the day. A snack can help if there is a long gap between meals and your workout.
Do I need sports drinks or gels for every workout?
No. During short, leisurely workouts, no extra energy is usually needed during the workout itself. The products become more relevant when the workout is longer, more intense, or when it is difficult to eat regular food.
How much carbohydrates should I take during a long workout?
For approximately 1–2.5 hours of endurance work, 30–60 g per hour is a common starting point. For longer sessions, up to around 90 g per hour may be appropriate for those who have trained for it. Adjust according to load and stomach tolerance and add up all energy sources.
Do I have to drink a protein shake after training?
No. Regular food can cover your protein needs. A drink can be handy if food is delayed or if it is difficult to get enough in. Check how much protein the selected portion actually provides.
Can I eat a banana or sandwich instead of gels?
Yes, regular food can provide carbohydrates during longer sessions. Choose ones that are portable and easy on the stomach. Gels and sports drinks can be easier when the intensity is high or when you need a clearly measured portion.
Do I need caffeine or PWO to get results?
Caffeine and PWO are not a requirement for training and development. Prioritize your training routine, food, and recovery. If you use caffeine, experiment with the amount and timing of your training and include coffee and other sources of caffeine.
Can runners, cross-country skiers and cyclists use the same products?
Yes, many products work in all three sports. The amount should follow time, intensity and individual needs. Adapt the format and handling to, for example, the movements of running, gloves for skiing or bottles for cycling.
Do I need to count calories and weigh all my food?
It is rarely a necessary starting point. Start with regular meals, adequate portions, and food around your workouts. For large amounts of training or difficulty getting enough, a registered dietitian can help with a more individual plan.
Research background and how the advice should be used
The guide is based on research reviews, sports nutrition recommendations, and public health advice. The food suggestions and training weeks are our practical examples. Recommendations at the group level need to be adapted to the individual, and no single study determines which approach is right for everyone.
- CDC: Adult Activity – An Overview – physical activity and muscle-strengthening exercise for adults.
- WHO: Healthy diet – varied everyday food and food choices.
- Stöggl and Sperlich, 2015: Training intensity in endurance athletes – research review on how the load can be distributed.
- Australian Institute of Sport: Sports drinks – carbohydrate intake during workouts of different lengths.
- ISSN, 2017: Protein and exercise – protein amount, distribution and food as a protein source.
- ISSN, 2017: Nutrient timing – nutrition around training and recovery between sessions.
- Jeukendrup/GSSI, 2018: Training the Gut for Athletes – practicing food and drink during endurance training.
The advice is general and aimed at adults. The numerical ranges are starting points for planning, not individual prescriptions.
Find food and energy that works for your workout
Tell us how you train, how long your workouts are, and what products you've tried. We at Outdoor Buddies in Åre will be happy to help you choose energy and recovery products that you can try in your own routine.
