Even if you’re not running a marathon anytime soon, you still may be pounding the pavement (or treadmill) during double-digit runs or bike rides. Here’s some tips on how to fuel your endurance training so you get the best possible session in.

To make the most of an hour or longer of training, you need the right fuel beforehand. Simple carbs are ideal because they provide an immediate energy source.

Aim for 50-75 grams of easily-digested carbs like bananas and oatmeal, along with moderate amounts of protein, two to four hours before exercise. If you’re looking for an easy way to get carbs and protein in before you take off, try a meal replacement.

Stash an energy gel in your running belt for long runs or rides. They contain a combo of complex and simple carbohydrates. When you push your body, your skeletal muscles get tapped for energy. Consuming BCAAs (branched-chain amino acids) during and after strenuous exercise helps preserve muscle energy stores.

When you run, ride or swim for long periods of time, you sweat—a lot. Drinking water with electrolytes can replace the large amounts of minerals and fluids you lose as a result. It’s also crucial to consume protein throughout the day to support repairing and rebuilding of muscle.

Pavement-pounding and rigorous exercise put pressure on your joints, which can potentially put the brakes on your training. If you’re worried, a daily glucosamine and chondroitin supplement and fish oil pill can help.