Should I Fuel Scorecard
Morning training nutrition
Should I fuel before this session?
Tick every statement that applies to today's session. Score 2 or more and you should eat before you train.
0
Session type
out of 6 — tick what applies
My session is longer than 60 minutes
Liver glycogen — your overnight-fasted fuel tank — typically lasts around 60–90 min at moderate-to-hard effort
The session includes high-intensity efforts
Intervals, tempo, or race pace shifts the body almost entirely to carbohydrate as fuel — fasted stores may limit your output
This is a key or race-simulation session
Any session where performance quality matters — this is not the time to stress your metabolic system
I ate low-carb or underfuelled yesterday
Muscle and liver glycogen won't have fully restocked overnight — starting fasted compounds this deficit
This is a back-to-back training day
Glycogen restoration is still incomplete when sessions are stacked within 24 hours — you're starting from a lower baseline
I feel flat, sluggish, or low-energy
Low mood and brain fog before a session can signal low blood glucose — a small carb hit is often enough to shift it
Tick the statements above
Work through each one and check off anything that applies to today's session.
What to eat