Fueling for Double Workout Days: A Sample Day of Eating for Peak Performance
If you’re tackling two workouts in one day, your nutrition game needs to be as strong as your training plan. Whether you’re doubling up with a morning run and evening strength session, or have two endurance sessions on the schedule, strategic fueling is key. Not only will it enhance performance, but it will also help with recovery, energy levels, and overall health.
Here’s a sample day of eating for a double workout day, broken down with practical tips and science-backed strategies for pre-, during, and post-workout nutrition.
Morning Fuel: Preparing for the AM Workout
Meal: Bagel with peanut butter and honey, orange juice, and coffee
Starting your day with a mix of easily digestible carbs, a touch of fat, and hydration sets the tone for a strong morning session. The bagel and honey are packed with easily accessible energy from carbohydrates, while peanut butter provides a small dose of fat which promotes a slow, sustained release of glucose into the bloodstream. Orange juice offers hydration and a boost of simple sugars to top off glycogen stores, and coffee provides caffeine, an ergogenic (i.e., performance-enhancing) compound that can help efforts feel easier.
Pro Tip: If your workout starts within 30 minutes, opt for simpler carb options like a banana or a sports drink instead. This minimizes the risk of digestive discomfort while still allowing you to fuel your effort.
During the AM Workout
Fuel: 1-2 scoops of sports drink during a 60+ minute run
When workouts last an hour or more, especially in the morning when glycogen stores are lower, intra-workout fueling can help maintain performance. A sports drink provides a combination of hydration, electrolytes, and carbs to keep energy levels stable.
Why it matters: Research shows that consuming carbs during longer sessions prevents fatigue, improves endurance, helps maintain intensity in subsequent workouts, and kickstarts recovery.
Post-AM Workout Recovery Snack
Meal: Greek yogurt with berries and granola + electrolyte beverage
Your post-workout window is the perfect time to replenish glycogen stores and jump-start muscle repair. This snack balances carbs (from granola and berries) with high-quality protein (from Greek yogurt) to support recovery. Electrolytes help replenish what you’ve lost through sweat, especially on warmer days or during high-intensity runs.
Pro Tip: Aim to consume this snack within 30 minutes of finishing your workout for optimal recovery. Don’t sweat it if you miss the 30-minute window – post-workout fuel still aids recovery after this window has passed.
Lunchtime Refuel
Meal: Turkey wrap with lettuce, tomato, onion, and a side of pretzels
Lunchtime is both about refueling your body from your morning session AND preparing for your afternoon session. A turkey wrap offers lean protein for muscle repair and slow-digesting carbs for energy, while pretzels provide additional carbs and sodium to restore electrolytes.
Pro Tip: If you’re short on time, a quick alternative could be a peanut butter and jelly sandwich with a side of fruit.
Pre-PM Workout Snack
Meal: Granola bar and banana
Before your evening strength training, this snack serves as a final energy top-off. The granola bar and banana are easy to digest and rich in fast-acting carbs to fuel your workout.
Why it works: Eating carbs 30-60 minutes before a workout has been shown to improve performance and reduce fatigue, ensuring you hit the weights or second endurance session with plenty of energy.
During the PM Workout (using a strength training example)
Fuel: Sips of water and electrolytes
Strength training doesn’t typically require the same intra-workout fueling as endurance sessions, but hydration remains crucial. Sip water consistently, and if your session is longer or especially sweaty, add electrolytes to maintain fluid balance.
Pro Tip: Monitor your sweat rate to determine how much hydration you need, especially during intense or extended workouts.
Evening Recovery: Post-PM Workout Dinner
Meal: Salmon, broccoli, and rice pilaf
Dinner after your second workout is all about recovery. Salmon provides high-quality protein for muscle repair and omega-3 fatty acids to reduce inflammation. Rice pilaf replenishes glycogen stores, and broccoli delivers vitamins, minerals, and fiber for overall health.
Pro Tip: For extra recovery support, include another source of healthy fats like olive oil or avocado, which aid in reducing inflammation and supporting joint health.
Nighttime Snack
Meal: Ice cream
Yes, you can (and should) enjoy your favorite treats as part of a balanced approach to fueling! Ice cream not only satisfies your sweet tooth but also offers a mix of carbs and fats to top off energy stores. Plus, enjoying foods you love helps foster a positive relationship with nutrition and fitness.
Pro Tip: Pair your ice cream with a small handful of nuts or seeds for added satiety and nutrients, or cover it in whipped cream and hot fudge if that’s what you’re feeling! There’s a place for both foods your body needs as an athlete and fun foods that you love.
Key Nutrition Tips for Double Workout Days
Eat Frequently: Aim to eat every 3-4 hours to keep energy levels steady throughout the day. Consistent fueling helps prevent energy crashes and ensures you’re ready for both workouts.
Prioritize Carbs: Carbs are your body’s primary fuel source for high-intensity and endurance activities. Make them the foundation of your pre-, during, and post-workout meals.
Don’t Skip Protein: While carbs are king for fueling, protein is essential for muscle repair and recovery. Include a source of lean protein in your meals and snacks throughout the day.
Hydrate Smart: Drink water consistently and replenish electrolytes lost through sweat. Electrolytes like sodium, potassium, calcium, and magnesium are critical for muscle function and preventing cramps.
Listen to Your Body: Every athlete’s fueling needs are unique. Pay attention to hunger cues, energy levels, and performance to fine-tune your nutrition plan.
How to Fine-Tune Your Double Workout Day Nutrition
Dialing in your nutrition strategy can take your training to the next level. Whether you’re preparing for a race or simply aiming to crush your fitness goals, working with a sports dietitian can provide the personalized guidance you need.
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Book a Fueling & Strategy Session today for a customized plan tailored to your goals, training schedule, and lifestyle. Need more long-term support? Book a FREE discovery call to learn more about 1:1 nutrition coaching to optimize your performance year-round.
Fuel smart, recover strong, and conquer those double workout days like a pro! 🏃♀️🏋️♂️