Double session days break people who eat like it’s a single session day.
Here’s how to fuel them properly:
Before session 1
Eat 60-90 minutes out.
Carbs and protein.
Nothing heavy.
Porridge with banana and honey. Eggs on toast. Overnight oats with fruit.
Don’t train fasted. Not even for the morning session.
After session 1 – The most important meal of the day
Eat within 45 minutes. Protein and carbs together. Always both.
Chicken and rice. Turkey mince and pasta. A shake with oats and banana if you’re short on time.
This meal determines how session 2 goes.
Between sessions – Top up meal
60-90 minutes before session 2. Easy to digest. Carb focused.
A wrap with chicken and rice. Jacket potato and tuna. A bowl of oats with protein.
Not optional on a two-a-day.
During session 2
Water and electrolytes throughout. Not energy drinks. Not plain water alone.
After session 2 – Rebuild
Biggest meal of the day.
High protein. High carb.
Beef mince and rice. Salmon and sweet potato. Chicken and pasta.
This meal sets up your overnight recovery and how you feel tomorrow.
Two sessions need more food.
Not the same food as one.
Eat more.
Eat at the right times.
Show up to both sessions ready.
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