How to fuel on race day? - Road Running

Proper nutrition is an important aspect of training and racing for any runner, but it becomes even more crucial when it comes to racing. In order to perform your best on race day, it's important to fuel your body with the right nutrients at the right times.

Whether you're running a 5K or a marathon, what you eat and drink can make a big difference in your energy levels and overall performance. Here is a guide to help you optimize your nutrition for race running.

Hydration is key.

Dehydration can have a significant negative impact on your performance, so it's important to make sure you are well-hydrated before, during, and after your race.

Aim to drink plenty of water throughout the week leading up to the race, and consider a hydration drink that contains electrolytes to help replace any that you lose through sweat during the race.

Carb-load before the race.

Carbohydrates are your body's primary source of fuel during endurance activities like race running, so it's important to make sure you have enough stored up in your muscles before the race.

In the days leading up to the race, increase your intake of carbohydrates such as whole grains, fruits, and vegetables.

We would also suggest to have an energy drink in the morning of your race, and finishing that drink 45 minutes before the start of your race.

Don't forget about protein

While carbohydrates are important for energy, protein is essential for muscle recovery and repair.

Make sure you are getting enough protein in your diet, especially in the days leading up to the race.

Good sources of protein include lean meats, dairy products, beans, and nuts.

Experiment with pre-race meals

Find out what works best for you by trying out different pre-race meals in your training runs.

Some runners find that a high-carbohydrate meal the night before the race helps them perform their best, while others prefer a lighter meal closer to race time.

Don't try anything new on race day

This is the golden rule. Stick with foods that you know your body can tolerate during training runs.

Don't try any new foods or drinks on race day, as they may cause digestive issues that could ruin your race.

Consider fuelling during the race

If your race is longer than 90 minutes, you may want to consider taking in some additional fuel during the race to help sustain your energy levels.

This can be in the form of energy gels, chews, or drinks that contain carbohydrates.

Experiment with different options during your training runs to find out what works best for you.

Remember to refuel after your race

It is crucial that you refuel as soon as possible after running a marathon.

A combination of recovery drink within 20 minutes of finishing your event and some solid food.

Try not to drink your recovery drink too fast, drinking it gradually will give your body more time to absorb it.

As it is post-race, your solid food can be anything you are craving, but if you have some time before you can get a meal, a recovery bar or an energy bar is a good stopgap.

If you are still not sure what products you should use, why not send us a message using our 'Contact Us' service and we will respond to your request within 24 hours.

By following these nutrition tips, you can ensure that you are properly fuelling your body for race running and performing your best on race day.