Getting Started

Written By Ryan Duffy

Whether you’re training for your first 5K, preparing for an Ironman, tackling a Hyrox event or heading out on a long hike, one thing remains the same, your body needs fuel to perform.

Many athletes spend months following a training plan but pay very little attention to their nutrition. The result? Low energy, poor performance and difficulty recovering. Learning how to fuel properly can make a noticeable difference to how you feel and perform.

Why Does Fuelling Matter?

Carbohydrates are your body’s preferred source of energy during moderate to high-intensity exercise. As you train, your body uses stored carbohydrate (glycogen) from your muscles and liver. Once those stores begin to run low, energy levels can drop dramatically, often described by runners as “hitting the wall” or cyclists as “bonking”.

Fuelling correctly helps to:

  • Maintain energy levels throughout exercise.

  • Delay fatigue.

  • Support better performance.

  • Improve concentration and decision-making.

  • Aid recovery after training.

You don’t need to be an elite athlete to benefit. Whether you’re aiming to finish your first event or achieve a personal best, good nutrition is an important part of your training.

How Many Carbohydrates Do You Need?

Your carbohydrate needs depend on the duration and intensity of your activity. The figures below are general guidelines used in sports nutrition.

Running

  • Up to 60 minutes: Water is usually sufficient.

  • 60–90 minutes: Around 30–60g of carbohydrate per hour.

  • Over 2 hours: Aim for 60–90g per hour.

Cycling

Because it’s often easier to eat while riding, cyclists can usually tolerate higher carbohydrate intakes.

  • Up to 90 minutes: 30–60g per hour.

  • Longer rides: 60–90g per hour.

Triathlon

Triathlon places significant demands on your body across three disciplines.

  • Sprint: Minimal fuelling may be needed during the race.

  • Olympic distance: Around 30–60g per hour.

  • Half and full distance: 60–90g per hour, with experienced athletes sometimes training their gut to tolerate even higher amounts.

Hyrox

Hyrox combines strength and endurance, making carbohydrate availability important.

  • Before the event: Eat a carbohydrate-rich meal 2–4 hours beforehand.

  • During longer training sessions (over 60–90 minutes): Around 30–60g of carbohydrate per hour can help maintain performance.

Hiking

Even lower-intensity exercise uses energy, especially over several hours.

  • For hikes lasting over two hours, aim to eat small amounts regularly, targeting around 20–40g of carbohydrate per hour depending on pace, terrain and pack weight.

Remember, these are guidelines. Everyone responds differently, so practice your race nutrition during training, not on race day.

When Should You Eat During Exercise?

One of the biggest mistakes athletes make is waiting until they feel tired or hungry before eating.

By that point, you’re already trying to catch up.

A simple rule is to begin fuelling early:

  • Eat a balanced carbohydrate-rich meal 2–4 hours before exercise.

  • For sessions lasting longer than 60–90 minutes, start taking in carbohydrates within the first 30–45 minutes.

  • Continue eating little and often throughout your session rather than consuming large amounts all at once.

  • Rehydrate regularly alongside your nutrition.

Consistency is usually better than waiting until your energy drops.

Common Fuelling Mistakes

Waiting too long to eat

Don’t wait until you’re exhausted. Start fuelling before your energy begins to decline.

Not practising race nutrition

Your digestive system adapts just like your muscles. Use training sessions to discover what works best for you.

Underestimating carbohydrate needs

Many athletes simply don’t consume enough carbohydrate during longer sessions, making it harder to maintain pace and power.

Trying something new on race day

Stick with products and strategies you’ve tested in training.

Ignoring hydration

Nutrition and hydration work together. Replacing carbohydrates without drinking enough fluids can affect both comfort and performance.

Why We Created Buzz Endurance Energy

At Buzz Endurance Energy, we wanted to offer endurance athletes another option.

Our energy chews are made using honey and all-natural ingredients, providing a simple, great-tasting alternative to traditional energy gels that often rely on more heavily processed or synthetic ingredients.

We know that every athlete is different, and no single nutrition product suits everyone. Our goal is simply to give athletes another way to fuel their training and racing using ingredients they can recognise and enjoy.

Fuel Smarter, Perform Better

Good nutrition isn’t just for elite athletes. Small improvements to your fuelling strategy can make a big difference to your energy, confidence and enjoyment on race day.

In future posts, we’ll dive deeper into topics such as race-day nutrition, fuelling for different distances, hydration, recovery and how to train your gut for endurance events.

Thanks for reading-and welcome to Fuelling Smarter

Ryan Duffy