Fuel like your goals depend on it. (Because they do.)
If 2024 was the year of “winging it,” let’s make 2025 the year you nail your fueling game. Whether you're running, walking, or sweating your way to greatness, these three fueling habits will have you performing better, recovering faster, and, most importantly, feeling like your best self.
1. Front and Back-Load Like a Pro
Let’s set the record straight: fueling around your workout is just as important as what you do during it.
Here’s the play:
- Front-load: Eat a mix of carbs and a little protein 2–3 hours before your workout to set yourself up for success. You’re giving your body fuel to burn so you can perform without fading out.
- Back-load: The magic doesn’t stop when you hit pause on your watch. After you’ve wrapped up your session, refuel with carbs to replenish glycogen and protein to repair those hardworking muscles. Then keep a steady stream of good fuel in your system all day long. Your recovery starts the second you’re done, so don’t wait—your next workout depends on it.
Double-dip your fueling window, and you’ll train stronger, recover faster, and feel like you actually have energy to live your life.
2. Make Hydration a Daily Habit, Not a Panic Button
Hydration is not a “fix it when it’s broken” situation. If you’re only reaching for electrolytes when you cramp up or hit the wall, you’re already behind. Hydration is a daily practice, and when you get it right, your body performs like the well-oiled machine it was born to be.
What does this look like in real life?
- Sip water and electrolytes consistently throughout the day—not just when you’re thirsty. Your body loses fluids 24/7, so hydration has to keep pace.
- If you’re training hard or sweating buckets, mix in a little sodium magic (hello, electrolytes) to replace what you’re losing. A sweat test can tell you exactly what your body needs, but even a simple electrolyte drink can help you stay ahead of the curve.
The TL;DR? Hydrate like it’s your job, because, honestly, it kind of is. Your body will reward you with fewer cramps, clearer energy, and a whole lot more “I feel amazing” moments.
3. Train Your Gut, Not Just Your Legs
If you’re skipping mid-workout fuel because you’re afraid of GI distress, it’s time to reframe the way you think about your stomach. Just like your legs need training to handle more miles, your gut needs practice to handle fueling on the go.
The good news? You can train it.
Start small. During longer efforts, take part of a gel, a chew, or a quick carb boost and let your gut get used to digesting while you move. Over time, your body will adapt, and those mid-run fuel breaks will feel like second nature—not a recipe for disaster.
Why is this so important? Because the longer or harder you train, the more your body needs that fuel to keep you moving. Skipping it might feel fine at first, but eventually, you’ll bonk, fade, or hit the “I can go no further!” wall.
Gut discomfort is so 2024. This year, practice fueling during your workouts so race day—or any big session—feels like a well-oiled snack break.
Fuel Like You Mean It
Here’s the thing: fueling doens't have to be complicated, but it does take intention.
Nail these three habits and you’ll be the athlete who shows up prepared, recovers like a champ, and keeps crushing it week after week.
Because in 2025, we’re not “winging it.” We’re winning it—one well-fueled session at a time.
