Endurance Nutrition FAQs: Pop-Tarts, Rest Days, and More

In this week’s episode of Endurance Eats, I’m joined by my incredible team members Hanna and Mary for a fun and informative Q&A session. We’re tackling some of the most common questions endurance athletes have about nutrition, hydration, and recovery. Expect practical advice, lots of laughs, and a dash of Pop-Tart love!

If you’re looking to level up your endurance nutrition, this is the episode for you! Let’s dive in.

Can a Pop-Tart Really Be Pre-Workout Fuel?

The verdict: Absolutely!

Pop-Tarts are a fantastic pre-workout snack, offering easily digestible carbs to fuel your body before a long run or trail adventure. With 70 grams of carbs per pack and just a touch of fat and protein, they’re perfect for slower-paced workouts where sustained energy is key.

Why we love them:

• Portable and convenient.
• Budget-friendly.
• Tons of flavor options (frosted strawberry and brown sugar cinnamon are top picks!).

Hanna reminds us that even though processed foods often get a bad rap, there’s a time and place for everything. “Nutrition is about balance, and Pop-Tarts can be an excellent option for endurance athletes in training mode.”

Favorite Guilty Pleasures: Even Sports Dietitians Have Them!

When it comes to “embarrassingly processed” favorites, we don’t shy away. Here are our picks:

• Mary: Kraft Singles and canned biscuits. (Because who doesn’t love a grilled cheese or monkey bread?)
• Hanna: Swiss Miss hot chocolate and Fruity Pebbles. Bonus points for sprinkling Swiss Miss powder on ice cream—childhood nostalgia!
• Alex: Shasta cream soda and Twizzlers Pull ‘n’ Peel licorice. Perfect for summers at the cabin or long road trips.

The Golden Rule for Hydration and Fueling During Workouts

When to Start Bringing Water and Gels:
For most athletes, anything longer than 60 minutes warrants bringing hydration and some form of fuel. However, there are exceptions:

• Morning workouts: If you’re training fasted or didn’t eat much the night before, add a quick snack or sports drink even for shorter sessions.
• Hot conditions: Hydration becomes non-negotiable. Know your sweat rate to avoid cramping and fatigue.

Mary shared a story about an athlete with a sweat rate of 2.2 liters per hour. Her takeaway? “Hydration is crucial—even during shorter workouts—if your sweat losses are high. Knowledge is power!”

Post-Workout Recovery: Top Three Must-Dos

1. Refuel with carbs and protein: Think PB&J with a protein shake, or Mary’s genius combo of Core Power and Peanut Butter Chex.
2. Rehydrate: Don’t skip the water or electrolyte drinks, especially if you’ve had a sweaty session.
3. Shower and reset: Nothing beats that post-run shower for body and mind recovery.

Pro tip: Stash snacks or a protein drink in your bathroom or car to start refueling immediately if you’re short on time.

Endurance Nutrition: How to Eat on Rest Days

Rest days aren’t for cutting calories. Your body is recovering and replenishing energy stores, which means you still need balanced meals and snacks.

Focus on:

• Lean protein: To repair muscles and regulate appetite.
• Micronutrient-rich foods: Fruits and veggies support recovery and inflammation management.
• Adequate hydration: It’s easy to overlook water intake on lighter days, so keep sipping.

Alex’s advice: “Listen to your hunger cues with curiosity, not judgment. Your body is smart—if it’s asking for fuel, there’s a reason.”

Join Our 1:1 Nutrition Coaching Program

Our 1:1 nutrition coaching program is here to help you fuel your body for peak performance, recovery, and beyond. We’ve worked with over 500+ endurance athletes in over 17 countries, helping them crush their goals while enjoying the foods they love.

Ready to join? Fill out an application here, and let’s chat about how we can support your journey.