Nutrition for Hard Workouts

I received a question from an athlete asking, “What do you do for nutrition on hard workout days?” Here’s my take on it, based on what’s worked for me and others over the years. Remember, your body’s like a high-performance engine—it’ll run best on clean fuel.

Quality Fuel = Quality Performance

Imagine putting cheap fuel in a race car engine. Feed it Twinkies, chips, and soda, and you’re asking for low performance. A body running on junk food hits limits fast. That said, an occasional cheat is fine. Not everyone has a personal chef prepping organic meals, so it’s about making smart choices. Next time, swap out those snacks with a salad and lean protein like grilled chicken. Wash it down with a big glass of water or lemon water. That’s the fuel that’ll push you further in a tough workout.

Our Go-To: The Paleo Diet

At SEALgrinderPT, we stick primarily with a version of the Paleo diet. It’s not some trendy “new” thing—it’s been around since the 1970s, built on eating the kinds of food humans were meant to eat. Think caveman style: fish, grass-fed meat, eggs, fruits, veggies, nuts, and roots. We avoid grains, refined sugars, and processed foods.

Eating Paleo is simple. Stick to the edges of the grocery store—this is where the fresh stuff lives. Avoid the middle aisles with all the junk and extra preservatives.

Looking to Learn More?

A solid read is The Paleo Solution: The Original Human Diet. It breaks down how to get clean fuel and has recipes to get started. I’ve marked up my own copy with notes and go-to meals.

Fueling for Long Events

Morning of the Event: Before a long run or endurance event, I’ll eat a light meal with some carbs, like oatmeal. Simple and effective.

During the Event: If I’m in the middle of a 12-hour GoRuck Challenge or a long mountain trail, I keep portable fuel on hand. Usually, it’s a “goo” packet for quick energy. For multi-hour events, I’ll pack trail mix and a protein bar with a little peanut butter. Real talk: goo packs are processed, but they keep the engine going. You won’t fit a baked sweet potato in a pack, and carbs are crucial.

Keeping Up with Long-Distance Nutrition

For long endurance, the Paleo diet alone might feel limiting, and that’s okay. Add some complex carbs like sweet potatoes, yams, or a bit of oatmeal the night before. I also throw in some nuts like almonds and walnuts for sustained energy.

Hydration on the Move

Yes, I use a hydration bladder for long challenges. A solid one, like the Source Hydration System, works well for mountain bike rides or multi-hour events. Hydration’s essential to keeping muscles firing.

Bulking Up? Here’s Your Fuel Plan

Want to add muscle for football season? After practice, recovery is key. On the ride home, drink a big glass of milk with whey protein to kickstart muscle repair. Once you’re home, eat lean meat, a big plate of veggies, boiled eggs, and plenty of water. Avoid stopping for fast food—it’ll derail all that hard work.

Where to Go Next

For more on Paleo and clean eating, check out some great online resources with Paleo tips and videos. The Top Ten Paleo Tips article is a great start for meal prep ideas and smart fuel hacks.

Remember: clean fuels burn longer and keep you in the fight. Instead of Doritos, grab almonds and raisins.