Nutrition for Two-a-Day Practices

He rows at 6 AM and again at 4 PM. Between sessions he has classes, grabs a sandwich at noon, and wonders why his afternoon watts are always 5–8% lower than his morning numbers. The gap is not fitness — it is incomplete refueling. He has 10 hours to restore glycogen, rehydrate, and repair tissue. His current eating pattern accomplishes maybe half of that. Flowbase Between-Session Recovery HIGH VOLUME Timed nutrition protocols for the recovery window between two-a-day sessions. TWO-A-DAY RECOVERY BETWEEN SESSIONS GLYCOGEN Two-a-Day Nutrition Timeline Session 1 → Immediate recovery → Mid-day maintenance → Pre-session 2 fuel 25 g protein + 60 g carbs NOW Full meal 2 hr later High-carb meal, moderate protein Light snack 60 min before

Beelen et al. (2010) demonstrated that muscle glycogen resynthesis during short recovery periods (4–8 hours) between exercise sessions is maximized by consuming 1.2 g/kg/hour of carbohydrate for the first 4 hours post- ∧ Flowbase Nutrition for Two-a-Day PracticesTraining twice a day doubles the recovery challenge. Without strategic nutrition between sessions, the second practice becomes a survival exercise instead of productive training. Noah Wickliffe, M.S. · Founder, MyoSport Inc. · 6 min read

exercise, combined with 0.3 g/kg of protein at each feeding. This aggressive early refueling is essential because glycogen stores are not fully restored in less than 24 hours under normal eating patterns. For rowers with morning practice at 6 AM and afternoon practice at 4 PM, the practical nutrition timeline is: recovery shake immediately after AM session (8 AM), full breakfast by 9:30 AM, substantial lunch by noon, and a pre-session snack at 3 PM. Total carbohydrate between sessions should reach 6–8 g/kg body mass — significantly more than most rowers consume. Hydration between sessions requires the same 150% fluid replacement rule as standard recovery, but with added urgency — any fluid deficit from the morning session directly impairs afternoon performance. Weigh yourself after the morning session and before the afternoon session to verify rehydration is complete. “Two-a-day training does not double your results unless your nutrition keeps up. An under-fueled second session is worse than not training at all — you accumulate fatigue without adaptation.” — Noah Wickliffe, Flowbase Performance Series 1.2 g/kg/hrCarb intake rate for first 4 hours post-session 6–8 g/kgTotal carbs between AM and PM sessions 5–8%Typical PM power drop with inadequate refueling

The Flowbase AI Coach builds a minute-by-minute nutrition schedule between your two daily sessions, tracking whether you are hitting the aggressive carbohydrate and protein targets needed for complete recovery. It sends timed reminders and adjusts recommendations based on session intensity. The AI Coach ensures your second session is as productive as your first — bridging the recovery gap between practices with precision nutrition. Fuel Your Double Days Enter your two-a-day schedule. Get between-session nutrition protocols.