What products should I use? How much? When?
Nutrition plans can be complex depending on the type, duration, intensity and season of your chosen event. Use our race day nutrition guide as a simple starting point and adjust it to suit your needs. Start practising early on in the lead-up to ensure a solid race day performance.
- PURE Beet Endurance for nitrate loading up to 5 days before event to help boost endurance. Learn about the benefits here.
- 1-2 PURE Performance Plus blackcurrant extract capsules daily. Learn about the benefits here.
- PURE Electrolyte Hydration Low Carb for pre event hydrating and electrolyte loading (switch to regular PURE Electrolyte Hydration for carbohydrate loading).
- 1x PURE Gel 15 minutes before the start to top up blood sugar levels.
- 1x serving PURE Energy Chews (8 chews) 15-30 minutes before the start to top up blood sugar levels.
- 750-900+ mls PURE Electrolyte Hydration per hour to fuel muscles, hydrate and replace lost salts/electrolytes.
- 1-2 Gels per hour. PURE Fluid Energy Gels are light and liquid to consume. PURE Energy Gels are closer to traditional thickness. Both gels come in caffeine and non-caffeine flavours and provide 22-25g of fast absorbing carbohydrates. Learn about gel differences here.
- 1-2 servings PURE Energy Chews (8-16 chews) per 90 minutes for energy and electrolyte supply. Spread out for even fuel supply.
- 1-2 PURE Electrolyte Caps per hour of racing to help prevent cramp and help muscle function. Learn more here.
- For events 2 hours + you may want to upgrade your hydration to PURE Endurance Formula which has added protein to help fuel endurance and support tissue repair in recovery. Begin using this from the start. View hydration comparison chart here.
- PURE Exercise Recovery within 30 minutes to replace fluid, electrolytes, protein and carbohydrates.
- PURE Blackcurrant Recovery
Articles to help plan your event nutrition:
- Event Sports Nutrition 101
- Practical Nutrition Plan - Adventure & Multi-sport
- Race Day Nutrition Tips for Half and Full Marathons
- Planning Your Ultra Marathon Nutrition
- The Importance of Individual Nutrition Planning
- Triathlon Nutrition: Race Day Ready
- Game Day Nutrition Plan: Team Sports
- Hydration Planning for Your Event
- Long Run Nutrition Plan
Hi Peter, thanks for your feedback we appreciate your support. For that distance, you would be looking at 60g+ carbs per hour so it would just depend on what works for you, but generally, I would think 1-2 gels (25-50g carbs) per hour. Trial this on your long run to see how it sits with you. Good luck and we will see you down there.
I am running the Motatapu marathon and just need some advice on how many gels I need. I am 63 kg.
Furthermore, I am a great fan of your products and I recommend them to all of my gym clients.
Many thanks Peter
Hi Alison, we provided guides to hourly fueling requirements so you can start working towards your race day nutrition plan. Yes, our products are designed to be used for the full duration of your session/race/recovery.
Hi Josh, in terms of consuming the gels it comes down to personal preference, many can take the fluid gels without additional liquid, however, alongside gels you will also have your hourly fluid aims which will help to avoid dehydration (usually 750ml or upwards). So to answer your question, gels won’t dehydrate you if you’re not dehydrated. Thanks, Marewa – Sports Nutritionist
How much water would you suggest drinking alongside all these gels as wouldn’t the also dehydrate you with all the salts and sugars ?