Timing targets
Use this reference to allocate daily macros into practical eating windows.
Quality session day
Use when the plan includes threshold, tempo progression, VO2, race simulation, or other meaningful intensity.
- Pre-session, 90-120 minutes before: 1.0-2.0 g/kg carbohydrate plus 15-25 g protein, low to moderate fat depending on gut tolerance and timing.
- During session, 60-150 minutes: 60-90 g carbohydrate per hour. Use the higher end when quality work proceeds as written and gut tolerance is established.
- During session, longer than 150 minutes or race-specific: 80-100 g carbohydrate per hour when trained.
- Immediate recovery, within 20-30 minutes: 1.0-1.2 g/kg carbohydrate plus 25-35 g protein when the next 24-36 hours matter.
- Real meal, 60-90 minutes after: carbohydrate plus 25-40 g protein and enough fat to support the daily target.
- Dinner: fill remaining carbohydrate, protein, and fat while respecting tomorrow's session.
- Evening snack: use when total energy, protein distribution, glycogen restoration, or LEA watch requires it.
Easy endurance session day
- Pre-session: 0.5-1.5 g/kg carbohydrate plus 15-25 g protein.
- During session, 60-120 minutes: 30-60 g carbohydrate per hour.
- During session, 120+ minutes: 60-75 g carbohydrate per hour.
- Recovery: carbohydrate plus 20-30 g protein within 45 minutes when the next day has meaningful training.
Rest day
- Omit pre-, during-, and post-session sections.
- Keep protein distributed across at least three windows.
- Keep carbohydrate normal enough to support recovery and tomorrow's plan.
- Do not let a rest day become an unintentional low-energy day after a heavy block.
Travel day
- Prioritize portable carbohydrate and protein doses every 3-4 hours.
- Use lower-mess, shelf-stable foods that match the athlete's documented dietary requirements.
- Keep hydration steady and sodium available.
- Avoid large gaps caused by airports, driving, or uncertain restaurant access.
Race day and race-eve
- Race-eve: shift carbohydrate earlier and reduce gut-risk foods late if needed.
- Race day pre-race: anchor timing to race start, usually 3-4 hours for the main meal and 30-60 minutes for a carbohydrate top-up.
- During race: use practiced products only. Do not introduce untested products.
Allocation checks
- The timing table totals must roughly match the full-day macro table.
- Preserve priority windows first: pre-session, during-session, and immediate recovery for quality or race days.
- If the athlete cannot hit the full operating target, trim lower-priority evening or dinner extras before cutting session fueling.