Sports Fueling Mistakes That Make Training Feel Harder Than It Should

If training has started feeling oddly hard (heavy legs, low energy, fading early) it’s often not a motivation issue. A lot of the time, it’s a fueling problem. Here are the most common mistakes I see, and the fixes that can make a noticeable difference fast.

1. You’re under-eating overall

This is the biggest one. Even if your meals seem “balanced,” if your total intake isn’t matching your training, performance and recovery take a hit. This often shows up as workouts feeling harder, soreness lingering, sleep/mood dipping, and hunger getting chaotic.

The fix is boring but effective: more consistency. Most people do better when they actually hit three solid meals and have at least one or two real snacks on training days.

2. You’re training hard on too few carbs

Carbs are the primary fuel for higher-effort work (lifting, intervals, tempo runs, long sessions). If carbs are too low, effort climbs fast and everything feels harder than it should. You need carbs to show up reliably on training days.

Try:

• Pair training days with an extra carb-forward meal or snack before exercise

• Ensure carbs are a part of all meals (your body needs them before and after exercise)

Carbs matter on rest days too as recovery mainly occurs off the clock. After exercise, muscles and liver refill glycogen, repair tissue, and adapt; carbs supply glucose for these processes and spare protein for rebuilding. Eating carbs on off days supports energy balance, stabilizes blood sugar, and preserves future training intensity.

3. Your timing is off

Many people end up training with little or no fuel because of early workouts, busy schedules, or not wanting to feel “full.” That often leads to slow, hard workouts. A small snack about 60 minutes before exercise (or a bigger meal more than 90 minutes before) plus a real meal after usually makes workouts feel better and keeps you from burning out.

Eating carbohydrates 1–3 hours before exercise gives your body time to digest them and convert glucose into glycogen, which is stored in muscles and the liver. These glycogen stores provide readily available energy during workouts, helping sustain intensity and delay fatigue. Timing carbs around your activity, especially for moderate to long sessions, can improve performance and endurance.

4. You don’t fuel during longer sessions

For longer or higher-intensity training, skipping fuel during the workout can lead to hitting a wall, reduced power and poor performance, and feeling completely wrecked afterward. You don’t have to overthink your choice, just pick something you tolerate well and use it consistently. This is especially important for extended events like marathons or triathlons, long tournament days, and other competitions where sustained energy matters.

Want this personalized without making food a full-time job?

If you’re training consistently and want a fueling plan that supports performance and feels sustainable, let’s build it around your schedule, appetite, and goals.

The content of this blog does not serve as medical advice.