Late Sessions and Night Races: Getting Nutrition and Recovery Right

When training finishes after dark, recovery can suffer, this article covers what to eat before, during and after late sessions, including how to wind down properly for better sleep.

Before a Late Session

In the lead-up to a late training session, the goal is to increase blood glucose levels so you begin the session well fuelled. Around 2-4 hours before the session, focus on a high-carbohydrate meal or snack, aiming for 1-4 g of carbohydrate per kilogram of body weight. This can be eaten as a full meal or split into snacks, but prioritise easily digestible foods and avoid high-fibre, high-fat or complex carbohydrate options that may slow digestion.

During the Session

If your session lasts longer than 60 minutes, consider fuelling as you go. This is a great opportunity to practise gut training or test new products.

• For sessions up to 2 hours, aim for ~60 g of carbohydrate per hour.
• For sessions longer than 2 hours, you may need up to 90g per hour, depending on intensity and tolerance.

Post Session

After a late session, you might not have time to sit down for a full meal, so it’s important to have quick and convenient recovery options ready. Effective recovery requires both carbohydrates (to replenish muscle glycogen) and protein (for muscle repair). Consuming the two together enhances glycogen resynthesis.

Aim to consume around 1.2 g of carbohydrate per kg of body weight per hour for the first 3-4 hours after training, along with at least 20g of protein. Liquid options such as chocolate milk, smoothies, or recovery shakes/supplements are ideal because they tick both nutrition and hydration boxes.

Recovery shakes also work well if you’ve travelled for your session, they can be prepared in advance and consumed on the go, helping you start recovery immediately.

Don’t neglect your post-session fuelling, especially if you have training the next day. Proper recovery ensures glycogen stores are restored so you can perform well in your next session rather than starting fatigued.

Sleep

Sleep is one of the most underrated recovery tools, and it deserves to be a key part of your overall recovery strategy. Quality sleep allows your body to adapt to the training you’ve completed. When sleep is neglected, progress can slow, and you may not feel the full benefits of your sessions.

To help your body wind down after evening training, try the following strategies:

• Avoid caffeine late in the day. Check that any sports supplements you use for late sessions are caffeine-free.
• Limit exposure to bright lights. Reduce screen brightness and avoid screens altogether for the 30 minutes before bedtime.
• Manage hydration sensibly. Keep fluid intake steady throughout the day and avoid consuming large amounts at once late in the evening, as this can disrupt sleep.
• Consider magnesium supplementation. Magnesium may help promote better sleep, but always ensure any product you use is Informed Sport certified if you are subject to anti-doping regulations.

Fuelling and recovery for late sessions follow the same principles as any other training, but putting these into practice can be more challenging. Despite this, it’s important not to let recovery slip, as neglecting it can impact performance and energy levels in your future sessions.