Nutrition Guide - Road


Race Day Fuelling - Nutrition Guide

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Road Running - Race Day Guides 

Road - 10k > Half Marathon

It is not a requirement to take on additional nutrition during a shorter distance race and this is also dependant on the time you expect to be running for, but if you are running for a longer period of time or this is your 'A Race' you might want a pre-race boost.

Pre-Race

Make sure you are hydrated and ready to run, try a pre-run energy drink. Start sipping, swilling and swallowing your energy drink anything up to four hours but no shorter than half an hour in advance of your run. The maximum benefit is obtained from drinking early as the slower you sip-feed your fuel into your system the more time the body has to absorb it and maximise performance.

TAILWIND NUTRITION Tailwind is perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.
NUUN ENERGY - HYDRATION - nuun energy elevates your hydration with the levels of caffeine and b vitamins give you a boost, and help maintain higher levels of energy. The caffeine is sourced from green tea extract.

Another option is to take a gel at the start line, this has the added benefit of giving you a boost 30 minutes into your run.

GELS - You will need to experiment with textures and flavours. All the gels available via XMiles are recommended by runners and our team.
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
During

Time and distance dependant in-race nutrition may not be a requirement however if you are racing over an hour you may benefit from a boost, for example a half marathon with an expected finish time between 1h 30m - 2h 00m you would benefit from a gel after 1 hour (in-between 5 miles and 10 miles) that will help boost you to the line.

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
Post-Race

Ideally, you want to start sipping a recovery drink within 20 minutes of finishing your event. However no matter how good it tastes to get the maximum benefit DO NOT drink it too quickly, savour the drink and your body will have more time to absorb it.

MOUNTAIN FUEL ULTIMATE RECOVERY FUEL - CHOCOLATE or STRAWBERRY
TORQ RECOVERY DRINK - SACHETS or Pots

Road - Marathon

Nutrition preparation for your marathon will have started during your training and pre-race nutrition will take place in the final week of your taper phase. Good nutrition will include a balanced diet to enable you to train and recover ready for each session.

Pre-Race

On race morning, following your tried and tested breakfast, it is normal to start your race day routine with an energy drink, normally with electrolytes. The key benefits are to keep your body well hydrated by sipping, swilling and swallowing your energy drink anything up to four hours but no shorter than one hour in advance of your race.

Make sure you limit the intake - a 500ml bottle should be significant pre-run, you don't want to be needing the toilet or feeling bloated when you're stood on the start line. 

The maximum benefit is obtained from drinking early as the slower you sip-feed your fuel into your system the more time the body has to absorb it and maximise performance.

TAILWIND NUTRITION Tailwind is perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.
NUUN ENERGY - HYDRATION - nuun energy elevates your hydration where the levels of caffeine and b vitamins give you a boost, and help maintain higher levels of energy. The caffeine is sourced from green tea extract.

If you are running on a gel strategy we would recommend taking on your first gel at the start line, this has the added benefit of giving you a boost 30 minutes into your run and helps avoid running your body instantly into a depleted energy state.

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team.
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
During
Gels

A gel strategy is common for faster road marathon target times.

With a standard gel strategy you would be looking to take a gel every 5 miles (or 30 - 45 mins). So an example would be 5, 10, 15, 20 miles and a spare for 25 miles, remembering you have already taken a gel at mile 0 (the start).  If you are running a slower race you should work on a time based strategy bearing in mind that it will also be easier to take on solid energy and also to carry an energy drink.

GELS - You will need to experiment with textures and flavours, all the gels available via XMiles are recommended by runners and our team
CLIF SHOT GELS
GU ENERGY GEL or GU ROCTANE ENERGY GEL
MULE BAR KICKS - ENERGY GELS
POWERBAR POWERGEL
TORQ ENERGY GEL or TORQ ENERGY GEL WITH GUARANA (CAFFEINATED)
Drink alternative

An alternative to a pure gel strategy is to take on your fuel via an energy drink. This is also a benefit for runners who suffer from gut/stomach issues when using gels.

TAILWIND NUTRITION Tailwind is perfect for fuelling on the go. Complete calories, electrolytes, and hydration: Ditch the gels, chews, and pills, and go all day with just Tailwind.
Mountain Fuel Xtreme Energy - BLACKCURRANT \ TROPICAL - XTREME ENERGY FUEL CONTAINS ALL THE ESSENTIAL ELECTROLYTES FOR OPTIMUM BIO-FUNCTIONS. THIS MEANS YOU STAY ALERT AND KEEP CONCENTRATION LEVELS HIGH AND AVOID THE FATIGUE.

You can also use gels and solid fuel types with your energy drink fuelling.

There are a number of great sources of fuel made in a chew/bean form - these are a direct replacement for gels however you will need to carry the packets and fuel as recommended. An example with CLIF SHOT BLOKS is that you would eat 3 blocks to get the same intake as you would from a single gel.

CLIF SHOT BLOKS - 60G ENERGY CHEW PACKS
POWERBAR ENERGIZE SHOTS 60G CHEW PACKS
TORQ CHEW - CHEW PACKS
SPORTS BEANS WITH ELECTROLYTES - 28G BEAN PACKS
Post-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.

Your post run cravings and treats will be high on your priority list but it's important to get yourself refuelled to aid the recovery process.

Recovery Drinks
MOUNTAIN FUEL ULTIMATE RECOVERY FUEL - CHOCOLATE or STRAWBERRY
TORQ RECOVERY DRINK - SACHETS or Pots

And remember however no matter how good your recovery drink tastes to get the maximum benefit DO NOT drink it too quickly, savour the drink and your body will have more time to absorb it.

As this is post event your solid food can be anything and normally something you are craving but if you know you have a space of time before you will be able to easily get food, a recovery bar or energy bar is the perfect solution and can be packed and ready in your post race kit bag.

Recovery Bars
TORQ RECOVERY BAR
MULE BAR RE FUEL - PROTEIN RECOVERY
CHIA CHARGE PROTEIN BAR
Energy Bars
TORQ ENERGY BAR
CHIA CHARGE FLAPJACKS
CLIF BARS - ENERGY BARS
MULE BAR ENERGY BARS
BEET-IT SPORT FLAPJACKS

Need Assistance?

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