A 60-minute lifting session and a four-hour bike ride put very different demands on your body, so why would you fuel them the same way? We break down pre-, intra-, and post-workout nutrition for strength and endurance athletes, including carb-to-protein ratios, how many grams of carbs per hour you actually need, hydration and sodium, and why the “post-workout window” is really more of a big, open garage door.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the strategy behind event day nutrition as a follow up on last week’s fueling around training episode. If you’ve ever wondered what to eat before and during a big race, event, meet, or objective, this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter to compete harder and stronger.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the science and strategy behind pre-, intra-, and post-training nutrition. If you’ve ever wondered what to eat before a tough lift, how to fuel a long run, or why your recovery isn’t where it should be—this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter and train stronger.