By Rita Marques, Nutritionist
During prolonged workouts, energy drops rarely occur due to lack of physical conditioning. In most cases, they are related to inadequate management of glycogen and hydration.
The nutritional goal is simple:
👉 maintain stable blood sugar, hydration, and muscle function throughout the session.
It’s not just about enduring until the end. It’s about sustaining performance.
1️⃣ Start with adequate glycogen stores
Long workouts rely primarily on muscle and liver glycogen.
If the previous meal was low in carbohydrates, the energy drop tends to occur sooner.
Before training, the recommendation is:
✔ easily digestible carbohydrates
✔ low fat content
✔ low fiber content
This ensures available energy without compromising digestion.
2️⃣ Don’t wait for the energy drop
A common mistake is to consume carbohydrates only when fatigue appears.
In sessions longer than 60–75 minutes, it can be important to include progressive intake during the workout, adjusted to intensity and duration:
✔ carbohydrate drinks
✔ ripe fruit
✔ energy gels
✔ simple snacks
The strategy should be preventive, not reactive.
3️⃣ Structured hydration
In long sessions with high intensity, heat, or significant sweating, including electrolyte drinks may make sense.
Sodium contributes to:
✔ better fluid retention
✔ efficient absorption of water and carbohydrates
✔ maintenance of muscle contraction
Hydration is not just water intake. It's balance.
4️⃣ Train the gut
Like muscles, the digestive system adapts.
If the goal is to use gels or specific drinks during competition, they should be tested beforehand during training. This improves gastrointestinal tolerance and reduces discomfort risk.
5️⃣ Choose the right texture
During prolonged effort, liquids and semi-liquids tend to be better tolerated than dry solids.
Carbohydrate drinks, ripe fruit, or liquid yogurt are often more effective options.
Conclusion
Maintaining stable energy in long workouts depends on strategy.
Adequate glycogen stores, progressive carbohydrate intake, and structured hydration are key to sustaining performance from start to finish.
Training well begins with nutritional preparation.
📌 About the author
Rita Marques is a nutritionist passionate about helping people find balance between body, mind, and nutrition. With practical experience in the sports world and an approach focused on individuality, she writes for BOOMFIT about functional nutrition, performance, and well-being.
