Fuel Like an OCR Athlete: What to Eat Before, During & After Hard Training

The principles

  • Carbs power engine work. 3–6 g/kg/day around big sessions.

  • Protein repairs. 1.6–2.2 g/kg/day, split across meals.

  • Fats support hormones. 0.6–1.0 g/kg/day, mostly unsaturated.

  • Hydration & electrolytes prevent cramping and power loss.

The training-day template

2–3 hours pre-session
Rice or oats + lean protein + a little fat (e.g., olive oil). Hydrate with 500–700 ml water + electrolytes.

30–60 min pre
Small top-off: banana, rice cake with honey, or a sports gel + 250–400 ml water.

During (sessions >60 min)
Every 20–25 min: 20–30 g fast carbs (gel/chews/diluted juice) + sips of electrolyte drink (300–500 ml/hr depending on heat).

Post (0–60 min)
30–50 g carbs + 25–35 g protein (shake + fruit or yogurt + granola). Add salty foods if you sweat heavily.

Simple day of meals (example)

  • Breakfast: Oats, whey or Greek yogurt, berries, chia.

  • Lunch: Rice bowl, chicken/thigh or tofu, veggies, olive oil.

  • Pre-session snack: Banana + honey rice cake.

  • During: Electrolyte drink + gels as needed.

  • Dinner: Potatoes, salmon or legumes, big salad, pumpkin seeds.

  • Before bed (if sore): Cottage cheese or casein + kiwi.

Common mistakes

  • Under-salting in heat; skipping carbs on back-to-back days; trying new foods on race week.