What To Eat And Drink Mid-Workout, According To Sports Nutritionists

A lot of airtime is given to what you should eat before and after workouts. For good reason: The former gives you a boost of energy for your workout, while the latter helps you recover from it. But what about what you eat (or drink) in the middle of your workout? 

In recent years, intra-workout supplements have become a booming business—there are endless options of gels, chews, and powders designed to be consumed smack-dab in the middle of a sweat session. But for certain exercisers, workout styles, and fitness goals, mid-workout fuel is far more than a trend. It’s a tool for better stamina, performance, and recovery, says Brittany Michels, R.D.N., M.S., C.P.T., a registered dietitian and certified personal trainer with The Vitamin Shoppe. 

That said, there is no one-size-fits-all nutritional strategy. Endurance athletes, for example, often benefit from ingesting small amounts of carbohydrates at regular intervals to support steady energy. Meanwhile, those who spend hours in the weight room may find that a protein-carb combo snack can aid output and muscle recovery. 

Ahead, a closer look at who can—and who likely won’t—benefit from a mid-workout fuel. Plus, exactly what to eat and drink if you do.  

• ABOUT OUR EXPERTS: Brittany Michels, R.D.N., M.S., C.P.T., is a registered dietitian and certified personal trainer with The Vitamin Shoppe. Kathleen Benson, C.S.S.D., C.P.T., R.D.N., is a board-certified sports dietitian at VNutrition.

Wait, Do I Need A Mid-Workout Snack? 

Truthfully, most people don’t need to eat or drink a single calorie during their workouts. The human body stores carbohydrates as glycogen in the muscles, which you can later draw on for energy during physical activity. As a result, you can power through most workouts lasting under an hour on this glycogen without interruptions from a mid-workout snack—especially if you had a pre-workout snack or your last meal was relatively recent, says board-certified sports dietitian Kathleen Benson, C.S.S.D., C.P.T., R.D.N., at VNutrition. Further, research suggests that, in the absence of carbohydrates, the body can adapt to using stored fat as a fuel. Taken together, this means mid-workout nutrition is rarely required for shorter or lower-intensity workouts. 

That said, mid-workout fuel becomes beneficial once your workouts pass a certain intensity or duration threshold, according to Michels. Usually, that threshold is a workout that’s 60 minutes or longer, or one that requires a perceived exertion rating of eight (out of 10) or higher. 

Other factors that influence whether or not a mid-workout snack can be helpful, too. Your training style, overall diet, time since your last meal, body composition, and digestive tolerance can impact your sports nutrition needs, says Michels. It’s worth noting that certain health conditions—particularly those that affect blood sugar regulation, metabolism, or blood pressure—can make mid-workout nutrition more or less critical. If you have an underlying condition such as diabetes or another metabolic concern, it’s a good idea to talk with a healthcare provider about the safest and most effective fueling strategy for you.

Exactly How To Fuel For Your Fitness Goals 

Here’s a closer look at how to best fuel your body depending on the type of training you’re doing.

Endurance 

If you’re an endurance athlete, mid-workout fuel (or lack thereof) can make (or break) your workouts. Whether you’re striding or stroking, pedaling or pulling, if you’re moving continuously for more than an hour at a time, then midworkout fuel becomes important, says Michels. “During these activities, the body relies heavily on glycogen, which can become depleted during prolonged exercise,” she explains. “Without mid-workout fuel, performance can drop, perceived effort rises, and recovery may be compromised.” 

So, what’s the best mid-workout fuel for endurance athletes? Carbs, carbs, and more carbs. Specifically, fast-absorbing carbohydrates, says Benson. Pure glucose is absorbed quickly and efficiently, making it a solid option for moderate energy needs. That said, “a glucose-fructose blend can be useful for longer workouts because it uses multiple pathways to get energy into your system faster,” she says. 

How much fuel you’ll need will vary based on factors like what you ate before your workout, your workout intensity, your unique metabolism, and more. “Generally, you should aim for 30 to 60 grams of carbs per hour,” says Benson. Research suggests that the body can’t absorb more than one gram of glucose per minute or 1.8 grams of a combined glucose and fructose blend per minute. “Exceeding 60 grams per hour is likely to cause gastric discomfort,” she says. 

The elephant in the room that endurance athletes also need to consider: fluids and electrolytes. After all, sweat contains a combination of water and electrolytes (i.e., sodium, potassium, and magnesium), which are crucial for maintaining fluid balance in the body. 

What To Eat

Fruit juice is a classic go-to here. Most fruit juices naturally contain both glucose and fructose. “When diluted to about half juice and half water, and paired with a pinch of salt for electrolytes, fruit juice can work well as mid-workout fuel,” says Benson. Many sports drink mixes contain a blend of glucose and fructose along with electrolytes, eliminating the need to DIY, Michels adds. Raw Nutrition Fuel Endurance Formula, for example, provides about 25 grams of carbohydrates and 300 milligrams of sodium per scoop.

“Other options people use for intra-workout carbs include fruit snacks, gels, goos, and chews,” says Benson. For the unfamiliar, gels, goos, and chews are convenient, portable fuel options that deliver glucose fast. “Gels like Gu Energy, for example, are a practical way to deliver 20-plus grams of carbohydrate mid-effort—ideal for when water alone isn’t enough, and you want to maintain power or pace,” says Michels. Just be sure to pay attention to any caffeine content. While small amounts can support performance, too much may leave you feeling jittery or unfocused.

Read More: ‘I’ve Tried Tons Of Electrolytes—These Are 3 Of My Favorites’

One final consideration: If you’re exercising for longer than four hours, you may need something more substantial, says Benson. “A small, simple half-turkey sandwich is a common example of longer-lasting fuel,” Benson says. While carbohydrates remain the primary fuel source, thanks to the bread, the modest amount of protein in the deli slices can increase satiety, reduce risk of nausea, and make food more palatable at this stage in the game, she says. 

As for your hydration game: “Drinking fluids and replacing those lost electrolytes during workouts supports hydration while helping prevent fatigue, allowing you to perform at your best,” Michels says. Exact hydration needs vary based on factors like temperature and exercise intensity, but 16 to 32 ounces of water per hour paired with 300 to 600 milligrams of electrolytes is a good baseline. (This guide can help you find the right electrolyte supplement for you.)

Strength Training

“Most strength-training sessions under 60 minutes won’t require mid-workout fuel—especially if the person ate appropriately beforehand,” says Michels. A pre-workout snack that includes carbohydrates and some protein can provide the energy and glycogen needed to sustain performance during most standard weight-room sessions and fast-track recovery.

However, “mid-workout nutrition becomes helpful during strength training when sessions are longer than 75 to 90 minutes or involve either high volume or short rest periods,” Michels explains. High-rep hypertrophy training sessions, for example, can burn through available fuel more quickly, increasing fatigue and reducing training quality. 

Mid-workout snacks may also be helpful for strength athletes who begin a session under-fueled, adds Michels. For instance, a bodybuilder or physique athlete who hits fast cardio right before a lift will benefit from a quick bite between training blocks. Similarly, if a busy schedule gets in the way of fueling throughout the day, a mid-workout bite can help give you extra oomph you might feel like you’re missing. 

Read More: 6 Major Health Benefits Of Building Muscle

“Carbohydrates should be the priority if fueling mid-workout,” says Michels. Consuming about 15 to 30 carbs mid-session can help you maintain your strength, support training intensity, and reduce early fatigue, she explains. 

Some experts also suggest sneaking in a small amount of protein. During resistance training, your body uses amino acids to help repair the microscopic damage shorn into your muscles as you lift, explains Benson. Consuming about five to 10 grams of protein during a workout may modestly support recovery—particularly for longer sessions or athletes training at high volumes, she says. In theory, more efficient recovery can help you get more out of your training over time.

What to eat 

A banana, applesauce pouch, or a small handful of gummy candies can all deliver a quick energy hit between sets, without the bulk that can cause tummy distress. Many lifters also swear by a mid-workout jerky stick or Greek yogurt tub for protein. If you have a hard time chewing between sets, however, a store-bought carb-and-protein intra-workout powder is a great option, says Michels. Raw Nutrition Fuel Endurance Formula, could be a go-to in this case, too, she suggests.

Worth noting: Not everyone’s GI system tolerates protein well mid-workout. If that’s you, no worries. Recent research suggests that total daily protein intake matters far more than exact protein timing, says Michels. As long as your overall intake is sufficient for your goals—often around 0.7 to one gram of protein per pound of goal body weight—you’re covered.

HIIT 

High-intensity interval training (HIIT) is all about efficiency. These workouts deliver a serious fitness stimulus in a short amount of time. In fact, most HIIT workouts clock in at under 30 minutes from warm-up to cooldown. Because of that, Benson says most people training in this style won’t need mid-workout fuel and should instead prioritize solid pre-workout nutrition and post-workout recovery.

However, if your HIIT does happen to go longer than the half-hour mark—or you’re stacking multiple HIIT workouts—Benson says you’ll want to ingest some electrolytes and a little glucose to keep feeling your best.  The electrolytes will replace those lost through sweat, while the glucose will provide a quick hit of readily available energy that can help you maintain output, she explains. 

What to eat

Before your workout begins, Benson recommends making a mid-workout cocktail replete with electrolytes and 10 to 30 grams of carbohydrates to sip while you rest between efforts. Pre-made mixes, such as the Momentous Fuel Energy & Hydration, make it easy by combining both in a single scoop. 

Just be sure to sip, not chug, this concoction. Consuming too much liquid during HIIT-style workouts is likely to cause stomach discomfort. That’s partly because when you exercise, blood flow is directed away from the GI tract and towards your working muscles, which can slow digestion and leave whatever you’ve just consumed sitting longer than you’re used to. On top of that, most HIIT workouts include a lot of up-and-down movements and jumping (think: burpees, jumping jacks, and mountain climbers), which cause liquid to slosh around in your stomach. 

Low-Intensity Training 

Lower-intensity workouts—such as yoga, pilates, barre, and walking—don’t usually require mid-workout fuel. The pace and intensity of these workouts don’t deplete glycogen stores quickly, nor do they cause the same volume of sweat loss under normal conditions. On top of that, when glycogen stores dip, “your body can just turn to burning fat for energy,” says Benson. As it turns out, when you’re exercising at a lower heart rate, fat oxidation covers much of your energy needs, making additional fuel unnecessary for most people. 

Over the course of an hour-long session, finishing a standard water bottle will probably have you covered. (Of course, drink more if you’re thirsty or noticing early signs of dehydration, such as dry mouth, fatigue, brain fog, or headache.)

The main exception here is if you’re exercising in heat. Even during low-intensity sessions, exercising in warm conditions—for instance, taking a stroll during the Dog Days of Summer or practicing hot yoga—can lead to substantial sweat loss. In these situations, replenishing fluids and electrolytes is vital to ward off dehydration, fatigue, and muscle cramping. When you’re sweating heavily, adding an on-the-go electrolyte packet—such as those from LMNT or Kaged—to your drink will proactively replace the sodium lost through sweating and support fluid absorption.