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Just like petrol for a car.

Energy (kJ) is how food’s fuel value is measured, just like petrol for a car. The higher the kilojoules, the more energy it gives your body. For endurance athletes, knowing energy content helps you plan fuelling so you don’t run out mid-session and can keep performing strong.

The global way of counting energy

Calories and kilojoules measure the same thing - how much fuel food gives your body. Tracking calories helps you match energy in with training demands so you don’t underfuel or overdo it.

Your body’s repair kit.

Training breaks muscle down; protein builds it back stronger. Without enough, recovery slows and fatigue builds. A post-session protein hit helps you bounce back faster.

Your high-octane fuel.

Carbs are the quickest to turn into usable energy, powering every stride, pedal, or climb. They’re the difference between cruising and hitting the wall.

The sprint fuel.

Sugars are the simplest carbs - absorbed fast and perfect for a mid-race boost. Too much too quickly can cause a spike and crash, so use them wisely.

The slow-burner.

Fats provide long-lasting energy at lower intensities and help your body absorb vitamins. They’re key for everyday diet, but not the main race-day fuel.

The heavy version of fat.

A little is fine, but too much can slow recovery and increase inflammation. Prioritise unsaturated fats like nuts and olive oil for performance.

The gut regulator.

Fibre keeps digestion healthy and stable. Great daily, but too much before a session can mean stomach trouble mid-race.

The bone strengthener.

Calcium supports strong bones and muscle contractions. Endurance athletes who skimp risk stress fractures and weakness over time.

The main salt lost in sweat.

Replace it during long sessions to avoid cramps, dizziness, or energy dips. It’s the cornerstone of electrolyte drinks and tabs.

The muscle conductor.

Works with sodium to keep contractions smooth and reduce cramp risk. Losing too much (especially in heat) can leave you weak.

The relax-and-recover mineral.

Supports muscle function, reduces cramp risk, and helps your body unwind after big efforts. Many athletes don’t get enough.

The performance boost.

Caffeine sharpens focus and lowers perceived effort, making late-race fatigue feel easier. Too much though can upset your stomach or wreck your sleep.

Timing matters as much as what you eat. Fuel with carbs 1-3 hours before and during sessions to power your effort, and combine carbs with protein after to recover and rebuild. Small, regular snacks between meals keep energy steady.

Signs of underfuelling include early fatigue, dizziness, and slower recovery. Hitting 60–90g carbs per training hour and eating balanced meals around sessions is a good guide. If you’re always hungry, sore, or tired, you likely need more.

A strong recovery meal combines carbs to restore energy, protein to repair muscles, and colourful veg for vitamins and minerals. Think rice with lean meat and vegetables, or a smoothie with fruit and protein. Simple, balanced, and quick.

Endurance nutrition is flexible. Gluten-free athletes can lean on rice, potatoes, and maize. Dairy-free? Choose plant-based protein powders or nut milks. Always test products in training, not on race day, to find what works for your gut.