When it comes to nutrition, running is one of the most unforgiving forms of exercise. What looks perfect on paper doesn't always work on race day, especially if you have not practised it thoroughly in training. The good news is you can teach your body to take on nutrition to fuel your run effectively so give yourself plenty of time to trial, tweak and lock in your plan well before race day.
Here is a guide to get you thinking about what you require and when:
|Timing||Goal||Action points||Examples/ Notes|
|2-3 hours pre-run||
Pre-run meal snack (1-2 hours pre-run)
Practice Beet loading for race day
Sip away to hydrate, supply electrolytes and top up carbohydrate (fuel) levels.
Beet loading (1-5 days pre-race):
This is a technique used to help performance and should be practised in training.
|15 min pre-run||Top up blood sugar levels||
||Optional to use caffeinated version|
|Hydration during||500-750ml+ per hour||
Run length 60-120 min:
Run length 120 or more:
Add in 1-2 PURE Electrolyte Replacement Capsules per hour for additional electrolytes if required i.e. cramp prevention strategy.
Note: PURE Endurance Hydration contains 5g of protein per 500ml
Additional electrolytes may be required during events lasting longer than 90 mins or during hot and humid conditions.
Run length less than120min: 30-60g per hour
Run length over 120min 60-90g
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
|Protein during||Add into nutrition plan if longer than 120min||
|Cramp prevention||Replace mineral salts lost in sweat||
||Helps prevent fatigue and supports muscle function.|
|Recovery||Carbohydrate + Protein within 30 min||Supplies Carbohydrate, protein, fluid and electrolytes to replenish fuel stores and support recovery.|