Fueling for Double Workout Days: Sample Day of Eating
Training twice in a day? Whether it's a run and a lift, a bike-run combo, or whatever you have on deck, double workout days require extra attention to fueling. Eating regularly and strategically helps support both workouts, promotes recovery, and keeps you feeling energized. Read on for a sample day of eating and some fueling tips to make the most of those intense days!
Why Fueling Matters on Double Workout Days
Double workout days put extra demand on your body’s energy stores, particularly glycogen – the form of carbohydrate stored in the body. To stay strong through both sessions and avoid hitting a wall, it’s essential to eat before, often during, and after your workout. Outside of workouts, aim to eat every 3–4 hours throughout the day for steady energy and nutrients.
Here’s what a well-rounded day of meals and snacks might look like on a double workout day:
Sample Day of Eating for Double Workout Days
🥯 Breakfast (Before AM Workout):
What to Eat: Bagel with peanut butter and honey, orange juice, and coffee.
Why It Works: This breakfast combines fast-digesting carbs from the bagel and honey with some healthy fats from peanut butter to keep energy levels steady. The orange juice adds extra carbohydrates to top off glycogen stores for the morning session.
🏃 During AM Workout (60-Min Run):
What to Eat: 1–2 scoops of sports drink.
Why It Works: For a 60-minute or longer run, a sports drink provides quick-digesting carbs to sustain energy and replenish electrolytes lost through sweat. This can help prevent fatigue from setting in too soon.
🥣 Post-AM Workout Snack:
What to Eat: Greek yogurt with berries and granola, plus electrolyte beverage.
Why It Works: After your workout, it’s time to start the recovery process with a snack that provides carbs and protein. Greek yogurt supplies protein for muscle repair, while berries and granola add fast-absorbing carbs to replenish glycogen. Electrolytes also help rehydrate and prepare you for the next session.
🥙 Lunch:
What to Eat: Turkey wrap with LTO and a side of pretzels.
Why It Works: This lunch is balanced with lean protein from the turkey, carbs from the wrap and pretzels, and veggies for added fiber and micronutrients. Eating a balanced meal here helps ensure you’re fueled and ready for the second workout.
🍌 Afternoon Snack (Before PM Workout):
What to Eat: Granola bar and banana.
Why It Works: This simple snack is packed with quick-digesting carbs to give you an energy boost without causing GI upset. The banana also supplies potassium, an essential electrolyte.
🏋️ During PM Strength Training:
What to Drink: Sips of water and electrolytes.
Why It Works: Hydration is key during strength training, particularly after a morning workout. Adding electrolytes to your water can help prevent dehydration and keep muscles functioning optimally.
🐟 Dinner (Post-PM Workout):
What to Eat: Grilled salmon, broccoli, and rice pilaf.
Why It Works: Post-workout, your body needs both carbs and protein to support recovery. Salmon is rich in protein and omega-3 fatty acids, which help reduce inflammation. The rice pilaf provides complex carbs to replenish glycogen stores, and broccoli adds fiber and micronutrients to support overall health.
🍦 Evening Snack:
What to Eat: A bowl of ice cream.
Why It Works: A dessert like ice cream adds additional calories and carbs for recovery, satisfying cravings while helping you meet your needs. Ice cream also contains calcium, another essential electrolyte. Remember, all foods fit!
Fueling Tips for Double Workout Days
1. Prioritize Pre-Workout Carbs
Before each workout, go for carb-rich foods to keep energy levels high. For the first workout, a full breakfast like the bagel with peanut butter and honey provides lasting energy. For the second workout, a quick snack like a banana or granola bar can give you the boost you need without upsetting your stomach..
2. Fuel During Workouts (If Over 60 Minutes)
For endurance sessions that last 60 minutes or longer, aim to consume easy-to-digest carbs, such as a sports drink, energy gel, or banana, to help maintain energy levels. Staying fueled during the workout can help prevent early fatigue, speed up post-workout recovery, and keep you strong for the rest of the day.
3. Replenish Glycogen and Support Muscle Repair Post-Workout
After each workout, include both carbs and protein in your snack or meal. Carbs will restore glycogen, while protein helps repair muscle tissue. For example, Greek yogurt with berries and granola after your morning session is a quick, balanced option. For dinner, salmon with rice pilaf and broccoli is a satisfying meal that supports recovery.
4. Stay Hydrated Throughout the Day
Proper hydration is essential on double workout days. Starting each session hydrated, sipping water during workouts, and including electrolytes throughout the day will help you recover faster and prevent dehydration.
5. Plan for Frequent Meals and Snacks
Eating every 3–4 hours will keep your energy levels steady and prevent blood sugar dips. Regular meals and snacks also make it easier to hit your carb, protein, and calorie needs, supporting both workouts and recovery.
The Bottom Line: Double Workout Day Nutrition for Endurance and Strength
On double workout days, strategic fueling isn’t just about avoiding hunger—it’s about preparing, supporting, and recovering from each workout. From carb-rich breakfasts and intra-workout fuel to protein-packed post-workout meals, each meal and snack has a role in your performance and recovery.
Are you ready to maximize your training with a customized nutrition plan? Book a one-time Fueling & Strategy Session or explore 1:1 nutrition counseling options. Proper fueling can make a huge difference in helping you reach your goals and make the most out of every workout! 🚀💪