Our accredited dietitian Dani is here to help you fuel smarter, recover faster, and perform at your peak with science-backed guidance tailored to real athletes and real goals.

Frequently Asked Nutrition Questions

  • Carbohydrates & Your Workout

    How many carbs do I need during training?

    • Short sessions (eg. up to 2.5hr): 30–60 g of carbohydrates per hour keeps your energy steady. For high-intensity sessions, aim for closer to 60g.
    • Longer sessions (eg. 2.5 h+): Up to 90 g/hr (using multiple carbohydrate sources) helps delay fatigue. For high-intensity sessions, aiming for 90g/hr is optimal to maintain energy output throughout the session. 

  • What snacks should I have before training?

    Aim for low-fibre, low-fat, high-carbohydrate options that are easy on your stomach:

    • Banana and/or peanut butter with honey on white toast or crumpets
    • Rice cakes with your choice of spread (Speculoos is my favourite)
    • Fixx Fuel X Carb Mix (47.6g carb per bottle) or Fixx Gels (29.3 g carbs each) - this is a great option for those who wake up with low appetite or struggle to consume solids prior to training.

  • What should I eat after training?

    Refuel within 30 minutes to kick-start recovery as soon as possible:

    • Aim for 20-30g good quality protein and 1g per kilogram of body weight of carbohydrates
    • Smoothie: Protein powder, banana, frozen berries, nut butter, Greek yoghurt and milk 
    • Grilled chicken or tofu, cheese, avocado and salad grainy wrap or pita with rice 
    • Something as easy as a chocolate milk or Up & Go from your nearest service station or supermarket is great if you are on-the-go!

  • Tip: For variety and maximum absorption, consume Fixx Fuel X Carb Electrolyte Drink (47.6g carbs) and a Fixx Gel (29.3g carbs) for a total of 50g easily digested carbohydrates every hour.

  • Timing: Eat your pre-training snack ~30–60 min before the session. Larger carbohydrate-rich meals should be consumed further out from a session, around 3-4 hours prior, to allow time for digestion and absorption.

  • Why: The post-ride window optimizes glycogen resynthesis and stimulates muscle protein synthesis, in order to help boost recovery so you’re ready for your next session!

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