Fibre on training days is a planning question more than a nutrition one. Most active people know they should eat plenty of vegetables, legumes and wholegrains. The trick is fitting those meals around sessions so you still reach the daily target. Here is how we help clients at our Samford gym plan it.
The daily target
The National Health and Medical Research Council sets an adequate intake of 25 grams of fibre a day for women and 30 grams for men. Training does not change the target. What changes is when you choose to eat it.
Plan fibre on training days around the session
Most athletes keep the biggest high-fibre meals, the bean salads, lentil curries and wholegrain bowls, for after training or for meals well away from it. In the hour or two before a hard session, many people prefer lower-fibre foods that are quick to eat and familiar: white toast, a banana, rice cakes, a small bowl of rice. It is personal, so test what suits you on ordinary training days.
Two sample days
| Meal | Morning session day | Evening session day |
|---|---|---|
| Before | Half a banana before a 6am session | Normal day until the afternoon |
| Breakfast | After training: oats, chia, berries, yoghurt (about 9 g) | Wholegrain toast, avocado, baked beans (about 11 g) |
| Lunch | Grain bowl with chickpeas and roast vegetables (about 10 g) | Lentil soup and a wholemeal roll (about 10 g) |
| Afternoon | Apple and almonds (about 5 g) | 3 to 4pm: white toast with honey before training (about 1 g) |
| Dinner | Salmon, brown rice, broccoli (about 6 g) | After training: chicken, potato, vegetables (about 6 g) |
| Total | About 30 g | About 28 g |
Both days hit the target. The difference is just where the bigger meals sit.
Long sessions and race days
Before long runs, rides and races, many athletes go a little lighter on fibre the evening before and in the morning, then return to their usual eating afterwards. Our what to eat before parkrun guide shows simple options for shorter events.
Rest days
Rest days are the easiest days to eat plenty of plants because there is no session to plan around. Use them for the meals you find hardest to fit in during the week.
Tips that make it easier
- Cook legumes and grains in bulk once a week.
- Keep frozen vegetables and tinned beans on hand.
- Write your training times on the meal plan, not just the meals.
- Increase fibre slowly over a couple of weeks and drink plenty of water.
Fibre powders and timing
Some people prefer a fibre powder they can stir into a drink at a set time of day, which makes timing around sessions simple. One option clients ask about is a fibre made from guar beans; here is a plain guide to partially hydrolysed guar gum with the grams of fibre in each serve.
For the pre-training side of the day, our pre workout snack guide has options that are quick to eat.
Common questions
Should I avoid fibre before training?
Not entirely. Many people simply prefer lower-fibre foods in the hour or two before hard sessions. Test what suits you.
Does training increase how much fibre I need?
The target stays the same. You may eat more total food, which often brings more fibre with it.
What is a quick low-fibre snack before training?
A banana, white toast with honey, rice cakes or a small serve of a sports drink.
Can I hit 30 grams without powders?
Yes. The sample days above use food only.
When to get it checked
If you are struggling to fuel a heavy training load, or your energy is low in most sessions, talk to an exercise physiologist. We can adjust training and refer you to a sports dietitian for a detailed plan.