Fuel for the Work Required: A Performance Nutrition Strategy
I am currently training for a 70.3 Iron Man and also have goals to maintain/build strength. This means my energy demand can be EXTREMELY variable from day to day based on the modality, duration, and intensity of what I have programmed. My energy demand is considerably different on a day when I’m doing a 2+ hour endurance effort vs. a day where I only have a 60-minute lift. As a result, I calculate my daily macros based on what I’ve got programmed that day and/or what I know my recovery needs will be in order to successfully complete the next day of training.
In this article I will cover the “what” and the “why” behind a Fuel for the Work Required (FFW) approach.
WHAT is Fuel for the Work Required (FFW)?
“Fuel for the Work Required” (FFW) is basically carb-cycling with a performance-specific purpose: periodizing carbohydrate/calorie intake in response to training load to illicit specific training adaptations. There are a few variations of how and why to do this, but for the purposes of this primer, we’re going to keep it broad in terms of optimizing performance and recovery.
WHY Use FFW?
There are three main goals of the FFW approach:
Meet Daily Energy Requirements
A decrease in body mass over time indicates inadequate energy consumption. This can lead to compromised performance and recovery in the short term, and a potential for Low Energy Availability resulting in negative performance and health outcomes when compounded over time. While overshooting can lead to weight gain and potential adverse effects on certain performance metrics, for performance and recovery, it’s generally best to aim for slightly over rather than under by even a little. Since carbohydrates are the principal fuel source for exercise, calorie alterations come primarily from adjustments in carbohydrate intake, with fat and protein staying relatively fixed.
Maintain Muscle Glycogen Stores to Ensure Adequate Fuel Availability
Since most people train consecutive days, there are frequent fluctuations in muscle glycogen. Daily training can progressively deplete muscle glycogen if carb intake is inadequate for the training demand, which can impair training output and can even lead to a de-training effect. When training load is extremely variable, it only makes sense that required carb intake should also be variable—not just to fuel the workout before/during, but to effectively refill the glycogen storage tanks for the next session. The goal is not to “super compensate” (i.e., eat for TOPPED OFF glycogen stores at all times), but to aim for energy balance over the course of the training week.
Conversely, someone who weightlifts for about the same amount of time or does their box’s CrossFit class daily has to worry about this less. If enough carbs are being taken in on average for the week overall, there is a pretty constant drain and replenishment of glycogen happening. The FFW approach is more appropriate for endurance, multi-sport, and hybrid-style athletes.
Amplify Training Response
Training induces metabolic stress, leading to adaptation. Along with varying intensity and duration, glycogen status via nutrition (both high and low, especially with endurance—a different conversation for a different time!) has a big impact on muscle adaptation response. Training properly fueled—before, during, and after—is a massive part of netting positive adaptations.
Practical Reasons to Consider Using a FFW Approach
Intra-workout carbohydrate/calorie needs
You notice greater recovery needs on/after specific stimulus, or have a specific area that you are trying to prioritize adaptation
You train in multi-sport, as a hybrid athlete, or have a strength/endurance concurrent training split
Hunger cues vary greatly on different training days OR certain days of the week (for example: you have a work schedule where you are on your feet doing manual labor for 10 hours four days per week on top of your training, and the other three days you are relatively sedentary outside of training)
You’re trying to “lean out” - this is trickier, but you CAN push deficit with less negative trickle down effect on lower intensity / shorter duration days (or on the day you’re doing the thing you’re chasing less adaptation on)
You oddly enjoy playing macro tetris
Other Sport-Specific Applications
Cutting weight for a meet or competition
Competition week or big effort carb-loading
Carb-restricted training (a complex topic with many nuances - I might get to this at another point, but no, this is NOT the same as just choosing to do fasted cardio in the morning)
An Important Note
This method is not necessary for most people. If your training from day to day is relatively similar in duration and/or modality, it’s not beneficial to overcomplicate things. One averaged-out macro set is more than enough for most people with general nutrition, health, fitness, or aesthetic goals. If you are new to tracking, training, or struggle with consistency (yes, even on the weekends!), this is probably not going to be a valuable addition to your list of focuses.
While FFW can feel complicated upfront, the more you do it, the more intuitive your fueling will become. In my next blog post, I’ll get into the “how” of establishing your daily intake needs. If you want to fast-track that process with the help of a coach, Performance Nutrition or Performance Pro coaching can streamline things. Or, if you already have a good handle on your nutrition, a Performance Strategy Session would be a great way to dial into more FFW-specific intakes with a lot less guesswork but without the financial/time commitment to full-time coaching.
Written by: Amanda May, Performance Nutrition Coach