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Soz but… Even if you’re getting 90g of carbs

Soz but…

Even if you’re getting 90g of carbs an hour in your training, you could still be underfuelling.

Fuelling isn’t just what you do during sessions it’s also about your day-to-day nutrition.

Your fuel during training is just one part of a the puzzle and we need to look at the big picture:

Your daily energy intake

👉🏼 Protein, carb, and fat balance

👉🏼 Hydration and recovery

👉🏼 Micronutrients

When all of these line up, and you have a solid foundation to work from, that’s really when the magic happens and you feel strong, energized, and recover fast!

If you wanna see where your nutrition gaps are comment “FUEL” to grab my FREE Complete Triathlon Nutrition Checklist and start fuelling smarter

Trust me on this… There was a time when the tho

Trust me on this…

There was a time when the thought of having sweets felt horrendous. Why would I want to put those “processed” foods in my body? I wouldn’t even eat them during training in an attempt to “save calories,” holding back because taking them felt like failing at discipline.

I wanted to push hard, but every time I skipped that fuel, my legs felt heavier, my pace slowed, and my energy bottomed out long before the session was over.

Then, slowly, I experimented. I started trusting my body and giving it what it truly needed, quick, digestible carbohydrates. And the change was almost immediate:

💛 I could push harder in every session

💛 My recovery improved, and I could concentrate better at work

💛 Food lost its moral labels of “good” or “bad.” It became about timing, purpose, and context

Suddenly, sugar during exercise wasn’t indulgence or lack of discipline it was strategy, fuel, and performance. I stopped fearing processed carbs because I finally understood when and why they mattered.

It’s a simple shift, but it changes everything: training feels easier, energy is steadier, and you can finally let go of guilt and trust your body.

If you’re ready to stop fearing sugar and finally feel strong, energized, and confident in your training, hit follow @triathlon.dietitian.sam I’ll show you how to fuel smarter and perform better.

Not my finest moment The training load had been d

Not my finest moment

The training load had been dialling up and I was still navigating my fuelling strategy.

I’d clocked a good 70k on the bike and needed to do a 10k run after, I got to about 5k in and then I just had nothing left.

My Garmin kept beeping at me to go faster and the pressure got all a bit too much and I had an absolute meltdown.

Thankfully my partner was with me who managed to get me out of my spiral, feed me a gel and I changed my focus off pace into just finishing.

Looking back, that moment taught me more than the session ever could.

You can’t out-train low fuel.

And sometimes “strong” doesn’t mean pushing harder, it means fuelling, and giving yourself a bit of grace.

Please tell me I’m not the only one who’s cried mid-workout?

It’s not just a big bowl of pasta... Carb loadi

It’s not just a big bowl of pasta...

Carb loading is all about strategically increasing carbohydrate intake to fully stock your muscle glycogen stores. This helps delay fatigue during endurance exercise (>2 hours) so you can race faster and feel energized from start to finish.

In simple terms: combine a proper carb load with smart fuelling during your race, and you’re far less likely to hit the wall and far more likely to perform your best

How much?

Aim for 8–12g of carbs per kg of body weight for 1–3 days before your event.

Example: A 70kg athlete would target 560–840g of carbs.

⚠️ Important: The exact amount depends on event type, duration, and your carb-loading experience, so plan and practice in training to see what works best for you!

Do you have questions about carb-loading? Drop them below, I’ll answer every single one!

Share this with your emergency contact 😅 And f

Share this with your emergency contact 😅

And follow @triathlon.dietitian.sam to avoid those mid-run SOS calls

Share this with your emergency contact 😅 And f

Share this with your emergency contact 😅

And follow @triathlon.dietitian.sam to avoid those mid-run SOS calls

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