You’re training daily—sometimes twice.
You’re chasing gains, progress, performance…
But your body is dragging, your recovery’s stalling, and the fatigue just keeps piling up.
Here’s the truth:
If you don’t fuel for back-to-back sessions, you’ll burn out before you level up.
This article shows you exactly how to fuel like an athlete with a full calendar—and still perform like one.
The Problem: Chronic Undereating, Accumulated Fatigue
Most athletes think they’re eating enough.
But when you stack intense sessions on top of each other with poor fuelling in between?
That’s a recipe for:
Constant fatigue
Underperformance
Increased injury risk
Poor sleep
Low mood and motivation
Hormonal disruptions
If your output is high and your intake isn’t matching it—you’re going into debt.
What Your Body Needs Between Sessions
When you're training daily (or multiple times a day), your body has two top priorities:
1. Replenish glycogen stores (carbs)
2. Repair muscle tissue (protein)
But it's timing that makes the real difference.
If you miss the recovery window between sessions, the next one will hit harder—and recovery will get further away.
The 3 Keys to Fuelling Multiple Sessions
1. Prioritise Carbohydrates
Carbs aren’t optional—they're essential.
You need fast-digesting carbs post-session and slow-digesting carbs throughout the day.
Target: 6–10g carbs per kg body weight per day if training 1–2x daily.
2. Time Nutrition Precisely
Nutrient timing becomes crucial with limited recovery windows.
Quick formula:
Pre-training: Carbs + a little protein (1–2 hours before)
Post-training: Carbs + protein (within 30–60 mins)
Intra-training (if >75 mins): Quick carbs + fluids
3. Monitor Energy Availability
If you're training a lot, eating “enough” becomes a moving target.
Track weight trends, hunger, mood, libido, and menstrual cycles (if female).
Signs you're under-fuelled:
Poor sleep
Frequent illness
Declining performance
Loss of menstrual cycle
Obsessive food thoughts
Real-World Back-to-Back Day Example
Morning: Strength Training
Pre: Oats + banana + whey
Post: Smoothie with protein, berries, honey
Evening: Conditioning/HIIT
Pre: Rice cakes + nut butter + honey
Post: Chicken burrito bowl + yoghurt + fruit
Through the day:
Hydrate consistently
Include electrolytes (especially if sweating heavily)
Eat every 3–4 hours
Supplements That Help (But Don’t Replace Food)
Creatine – boosts strength & recovery
Beta-alanine – helps buffer fatigue
Caffeine – useful before double days
Electrolytes – vital for high sweat rates
Carb powders – helpful between closely spaced sessions
Fuelling Right = Progress Compounds
You can’t out-train poor recovery.
And you can’t recover without fuelling.
But when you eat to support volume, recovery accelerates. Sessions stack. Progress compounds. Burnout becomes breakthrough.
Training daily?
Get your recovery working for you—not against you. Book a 1:1 strategy call with one of our performance dietitians.
Don't let your nutrition be the bottleneck in your progress.