Hounslow Nutrition Plan

When it comes to race day nutrition there really are no shortcuts. Skill up on what your nutrition goals should be and use your long training sessions to practice your race day nutrition plan, remembering you can train your gut to accept higher nutrition loads. If you plan to use aid station supplies practice with these brands in training so there are no surprises on race day and you can get the most out of your nutrition.

Timing	Goal	Action points	Examples/ Notes
2-3 hours pre-run	Pre-run meal Pre-hydrate	Aim for high carbohydrate meal (limit fat, fibre and protein) 500-750ml sports drink pre-run Optional salt capsules for electrolyte loading	Meal suggestions: Muesli/cereal Toast/ bagel toppings: Banana, Nutella, Jam or Honey Rice or pasta Fruit smoothie Hydration: Sip away to hydrate, supply electrolytes and top up carbohydrate (fuel) levels. Beet loading (1-5 days pre-race)
15 min pre-run	Top up blood sugar levels	PURE Gel	Option to use caffeinated version
Hydration during	500-750ml+ per hour	Aid station hydration: PURE Electrolyte Hydration (lemon and Superfruit flavours) Add in 1-2 salt caps per hour for additional electrolytes if required i.e. cramp prevention strategy.	Begin drinking 10-15min into run Spread intake evenly over hour Practice sipping small amounts of hydtation in training until your body can accecpt your hourly aims
Carbohydrate during	Carbohydrate aim: 60-90g+ per hour	Calculate carbohydrate quantity in hydration i.e 750ml PURE Electrolyte Hydration is 38g Add additional sources i.e. one gel is around 25g	Example: Hour 1: 500ml PURE + 1-2 PURE gel = 50-70g Hour 2. 500ml PURE + 3x sports chews = 60g. Hour 3. 500ml PURE + real food + PURE Gel = 80g Spread intake evenly over each hour i.e. cut up a bar into small pieces Add in PURE Electrolyte Capsules if needed Add a protein source
Complete fuel option	High carb, high electrolyte & hydration option	PURE Performance Plus Race Fuel	90g of mixed source carbohydrate per hour Sodium, potassium, magnesium and calcium. Make to desired concentration i.e. 1-2 drink bottles or concentrated to Fluid Gel consistiency
Cramp prevention	Replace mineral salts lost in sweat	Use a sports drink containing electrolytes Salt capsules 1-2 per hour Preload on electrolytes	Supports muscle function for fatigue prevention
Aid Stations		All Aid Stations PURE Electrolyte Hydration (Superfruits & Lemon flavours) PURE Fluid Energy Gels Water Coca Cola Ginger Beer Lollies Chips Salt Sugar Banana, orange & watermelon Ice (weather dependant)	Additional Aid Stations Grand Canon car park (17k and marathon) Lamingtons (gf option available) Allview Escape (17k and marathon) Lamingtons (gf option available) Perrys lookdown & Pinnacles car park (marathon) Lamingtons (gf option available) Boiled potatoes Hot noodles Tea/ coffee
Recovery	Carbohydrate + Protein within 30 min	PURE Recovery Shake: 500ml	Supplies Carbohydrate, protein, fluid and electrolytes to replenish fuel stores and support recovery.