How to Fuel for Long Workouts (Over 90 Minutes) | Coach Guide

If you’re training for more than 90 minutes, what you put in your body matters just as much as the work you’re putting in at the gym or on the road.

I’m Hossein Mardali, a pro fitness and nutrition coach, and I’ve learned this lesson the hard way—through my own failures, my clients’ breakthroughs, and years of trial and error.

Here’s the simple truth: to fuel for workouts over 90 minutes, you need to prioritize carbohydrate loading beforehand, consume 30 to 60 grams of fast-digesting carbs per hour during the session, maintain sodium intake of 300 to 600 mg per hour to prevent cramping, and initiate post-workout recovery with protein and carbs within 45 minutes.

Fueling Priority	Target
Carbohydrate loading (pre-workout)	1–2 g/kg body weight
Carbs during workout	30–60 g per hour (up to 90 g for elite athletes)
Sodium during workout	300–600 mg per hour
Post-workout recovery window	Protein + carbs within 45 minutes

Get these pieces right, and you’ll finish strong. Get them wrong, and you’ll be fighting your own body for every step.

Let me walk you through exactly how I fuel my own training and coach my clients to do the same.

Why Standard Nutrition Fails for Endurance & Long Sessions

Here’s what happens after about 75 to 90 minutes of continuous effort. Your muscles have been burning through glycogen—the stored form of carbohydrates—and your reserves start running on empty.

When those stores deplete, your body begins scrambling for energy. You feel it as:

• Sudden, overwhelming fatigue
• Heavy, unresponsive legs
• Foggy-headedness (the “wall”)
• Loss of pace or power output

I remember my first ultra-trail race in the Alps, a 100-mile mountain race that taught me more about nutrition than any textbook ever could. Early in my career, I thought I could power through with solid food—energy bars, bananas, the occasional handful of almonds.

By mile 45, my stomach shut down completely. I spent three hours walking, unable to take in any fuel, watching competitors pass me while my body refused to cooperate. That experience wasn’t just humbling; it was a turning point in how I approach fueling for long workouts.

Standard nutrition fails because it treats a 90-minute session the same as a 30-minute one. It doesn’t account for the depletion curve, and it ignores the critical role of electrolyte balance. You can’t just eat a good breakfast and hope for the best.

If you’re struggling to see results despite consistent training, you may need to break weight-loss plateaus with proven nutrition fixes.

Pre-Workout: The Glycogen Loading Phase (2-4 Hours Before)

Your pre-workout meal has one job: to maximize glycogen stores so you have a deep fuel tank to draw from. This isn’t about eating heavy; it’s about eating smart.

My personal pre-workout protocol:

Component	Amount	Timing
Jasmine rice	200 g	2.5 hours before
Lean chicken breast	150 g	2.5 hours before
Banana	1 large	2.5 hours before
Water + sodium	500 ml with 500 mg sodium	2.5 hours before

Carbohydrate targets by body weight:

Body Weight	Carbs Needed (1–2 g/kg)
70 kg (154 lb)	70–140 g
80 kg (176 lb)	80–160 g
90 kg (198 lb)	90–180 g
100 kg (220 lb)	100–200 g

What to eat:

• Oatmeal with banana and honey
• White rice with lean protein
• Pasta with simple sauce
• Rice cakes with almond butter

Hydration checklist:

• 5–7 ml of water per kg of body weight in the hours leading up
• Electrolytes included (never plain water alone)
• Finish final big sip 30 minutes before start

The sodium in my pre-workout drink is crucial—it helps with fluid retention and nerve function right from the start.

Learning to eat clean without feeling deprived (do it right) made these pre-workout meals sustainable for me long-term.

During Workout: The Execution Phase (Every 15-20 Minutes)

This is where most athletes get it wrong, and honestly, it’s where I made my biggest mistakes early on.

During workouts longer than 90 minutes, your goal is to deliver a steady stream of fast-digesting carbohydrates to your working muscles without overwhelming your digestive system.

My fueling strategy (tested 8+ years):

Time	Action
Every 25 minutes	1 isotonic gel
Continuously	Sip electrolyte drink (30 g carbs per 500 ml)
During hard efforts	Time gels to uphill or high-intensity segments

Carb intake by intensity:

Effort Level	Carbs Per Hour
Moderate endurance pace	30–45 g
Race pace / high intensity	45–60 g
Elite / ultra-endurance	Up to 90 g (gut-trained)

Sodium requirements:

Sweat Rate	Sodium Per Hour
Light sweater	300–400 mg
Moderate sweater	400–500 mg
Heavy sweater (salty skin)	500–600+ mg

Here’s a tip I’ve refined through experience: I time my gels to coincide with uphill efforts or harder intervals. During those moments, blood flow naturally shifts away from the digestive system, which actually helps prevent the sloshing sensation that some people experience.

If you struggle with late-night cravings after training, these strategies to stop overeating at night (habits that work) can help you stay on track.

Post-Workout: The Recovery Window (Within 45 Minutes)

You’ve just emptied your glycogen stores and broken down muscle tissue. The 45 minutes after you finish is when your body is most efficient at replenishing and repairing.

Recovery formula:

Nutrient	Target
Protein	20–40 g (whey isolate preferred)
Carbs	1.0–1.2 g per kg body weight
Fluids	150% of fluid lost

Post-workout carb needs by body weight:

Body Weight	Carbs Needed
70 kg	70–84 g
80 kg	80–96 g
90 kg	90–108 g
100 kg	100–120 g

Hydration recovery protocol:

1. Weigh yourself before and after training
2. For every pound lost, drink 16–24 oz fluid with electrolytes
3. Continue hydrating over the next 2–3 hours

One client named Thomas, a 42-year-old marathoner, used to finish his long runs completely depleted. He’d skip the post-workout window because he wasn’t hungry.

After I got him to commit to a protein shake with added carbs within 30 minutes of finishing, his recovery time shortened dramatically. He stopped feeling wrecked the next day and started hitting his speed workouts with fresh legs.

Incorporating coach-approved anti-fatigue foods for long training into his recovery protocol made a noticeable difference in his energy levels.

Common Mistakes That Sabotage Performance

Mistake	Why It Fails	The Fix
Trying new foods on workout day	Untested products cause GI distress	Test everything during shorter training days first
Water only, no electrolytes	Leads to hyponatremia and cramping	300–600 mg sodium per hour minimum
Under-fueling from fear	Creates early bonking and muscle loss	Train your gut gradually to handle more
Skipping post-workout window	Delays recovery and next-day performance	Eat within 45 minutes, even if not hungry

Trying new foods on workout day.

I’ve seen this ruin more sessions than I can count. A client once showed up to a 20-mile training run with a new brand of energy chews she’d never tested. By mile 8, she was in a portable restroom, and the rest of her run was compromised. Your long session is not the time to experiment.

Neglecting electrolytes in favor of only water.

This one genuinely worries me. I have a non-negotiable rule for every athlete I coach:

If you’re sweating visibly for more than 90 minutes, you must consume sodium during the session. Water alone is banned.

I’ve seen cramping, confusion, and one terrifying emergency room visit from hyponatremia. That was a wake-up call for me as a coach. Now, I hammer this point home from day one.

Understanding how to pair foods right: boost absorption, energy, results helped me optimize how my clients absorb electrolytes during training.

Under-fueling due to fear of gastrointestinal distress.

I understand the fear. Nobody wants to feel sick mid-workout. But the solution isn’t to under-eat—it’s to train your gut.

How to train your gut:

• Week 1: 30 g carbs per hour during long sessions
• Week 2: 40 g carbs per hour
• Week 3: 50 g carbs per hour
• Week 4: 60 g carbs per hour (if needed)

Your digestive system adapts just like your cardiovascular system does.

Choosing the best snacks to eat before the gym for energy & performance also helps build consistency in your fueling routine.

FAQ Section

Putting It All Together

Here’s your complete fueling checklist for any workout over 90 minutes:

Pre-Workout (2–4 hours before):

• 1–2 g/kg complex carbs
• 5–7 ml/kg water with electrolytes
• Eat 2.5 hours out (my sweet spot)

During Workout (every 15–20 minutes):

• 30–60 g carbs per hour
• 300–600 mg sodium per hour
• Alternating gels + electrolyte drink
• Time gels with hard efforts

Post-Workout (within 45 minutes):

• 20–40 g protein
• 1.0–1.2 g/kg carbs
• Replace 150% of fluid lost

I’ve used this approach through mountain ultras, marathon training blocks, and countless 90-minute-plus gym sessions.

My clients—from Thomas the marathoner to endurance athletes across the board—have used it to break through plateaus and finish stronger than they ever thought possible.

Your body is capable of incredible things when you give it the right fuel. Now go show it what you can do.