Fuelling for your next race: Do's and Don'ts

Top Pre-Run Nutrition Choices

• Bananas or Other Fruits: Quick and easy-to-digest carbohydrates make fruits a perfect pre-run snack. Watermelon and pineapple are great options if you’re short on time and need something quick!
• Bread/bagel with a sweet spread: This tasty combo provides a  good amount of carbs to fuel your run. Jam or honey are great options for that quick energy boost.
• Cereals: A big bowl of cereal is a good option as it is easy-to-digest and easily transported around.

Remember to consume these options 30 minutes to 2 hours before your run. This will give your body enough time to digest and convert the nutrients into the energy needed to perform. And don't forget to hydrate – dehydration can lead to muscle cramps, reduced endurance and an increased heart rate! Drinking water before your run is just as important as eating the right foods. Supplementing electrolytes are an option to make up for the salt lost through sweat.

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Intra-Run Nutrition

While pre-run nutrition is crucial for getting started, intra-run nutrition is equally important role in maintaining your energy levels, especially during longer runs.

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Top Intra-Run Nutrition Choice

• Energy Gels and Chews - a quick source of easily digestible carbohydrates.
• Fruits - Dried fruits like dates and raisins are excellent sources of energy.
• Sports Drinks – Drinks containing electrolytes and sugars, which help replenish the minerals lost through sweat.

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If you’re running for longer than 1 hour, it is a good idea to make sure you have something with you to help refuel. Aim to consume 30-60 grams of carbohydrates per hour, depending on the intensity and duration of your run. Listening to your body and experimenting during training runs will help you determine what works best for you.

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Post-Run Nutrition

After your run, it’s essential to refuel your body to aid recovery, replenish glycogen stores, and repair muscle tissue. Opt for a balanced meal containing protein, carbohydrates and fats. Aim to eat within 30 minutes to 2 hours after your run to maximise recovery.

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Top post-run nutrition choices

• High Protein Foods: Consuming protein helps repair and build muscle. Great options include meats, fish, eggs, dairy products like yogurt or milk, and plant-based sources like beans, lentils, and tofu.
• Carbohydrates: Replenishing glycogen stores is vital. Opt for whole grains, fruits, and vegetables to restore energy levels.
• Hydration: It's crucial to rehydrate and balance electrolytes lost during the run. Water is excellent, but for longer or more intense runs, sports drinks or electrolyte drinks can help replenish electrolytes. Try including hydrating foods like watermelon, cucumber, and oranges too!
• Antioxidant-Rich Foods: These foods will help reduce inflammation and aid recovery. Berries, leafy greens, nuts, and seeds are all fabulous choices to include.

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Fuelling for Race Day

The goal is to stock up on glycogen stores and ensure your body is well-hydrated. This will help with your stamina on the day as your muscles are full of easily accessed energy so you can get to work!

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Days Leading Up to the Race

In the days leading up to your race, usually 48-72 hours prior focus on consuming a balanced diet rich in carbohydrates.

• Carbohydrates: Increase your intake of carbs such as rice, pasta, bread, and potatoes to maximise glycogen storage in the muscles.
• Protein: Include proteins like chicken, fish, eggs, and legumes to support muscle repair and recovery. You want to be fully recovered going into race day.
• Hydration: Drink plenty of water and consider electrolyte drinks to ensure you’re well-hydrated.

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The Night Before

The night before the race, have a balanced dinner that’s rich in carbohydrates and includes a moderate amount of protein. Avoid heavy, high-fat, or spicy foods that might cause stomach issues. Avoid eating anything you wouldn’t usually eat.

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Race Morning

On the morning of the race, aim to eat your breakfast 2-3 hours before the start. Choose easily digestible foods that you’re used to. Good options include:

• Oats – try they topped with a banana and honey for an extra carb boost.
• Toast with a sweet spread
• Cereals – super easy to transport if you’re travelling to race
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Ensure you sip on water or a sports drink to stay hydrated but avoid over-hydrating to limit toilet trips and discomfort.

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