Fuelling for Success: Nutrition Tips for Your Next Fitness Race
Whether you're tackling an endurance race like Deadly Dozen or preparing for an obstacle or functional fitness event, proper nutrition can make the difference between hitting your best time or hitting the wall. Your body needs the right balance of carbohydrates, protein, and fats to fuel performance, aid recovery, and keep fatigue at bay. Here's a complete guide on how to fuel your body effectively before, during, and after your race.
1. Pre-Race Nutrition: Build a Strong Foundation
Carb Loading: 48–72 Hours Before the Race
Carb-loading is essential for longer races (90+ minutes), where glycogen stores in your muscles are your main energy source. The goal is to maximise glycogen storage to delay fatigue.
How to Carb Load:
Increase carb intake to 8–12g of carbs per kg of body weight for 2–3 days before race day.
Example: A 70kg athlete should consume 560–840g of carbs daily.
Focus on low-fibre, easily digestible carbs to avoid stomach discomfort.
Good Carb Sources for Carb Loading:
White rice, pasta, and bread
Potatoes and sweet potatoes
Oats and cereal
Bananas and low-fibre fruits
Sports drinks and energy gels (to top up glycogen)
Avoid:
High-fat or high-fibre foods can cause digestive discomfort.
Excessively high-protein foods, which may crowd out carb intake.
2. Race Day Nutrition: Timing is Everything
Pre-Race Meal: 2–3 Hours Before Start
To top up glycogen stores and provide sustained energy, aim for a balanced pre-race meal that includes carbs and a little fat.
Ideal Pre-Race Meal (2-3 Hours Before):
Porridge with honey and sliced banana + peanut butter
Scrambled eggs on toast + a glass of fruit juice
Bagel/toast with jam
Hydration Tip:
Drink 500ml of water 2 hours before the race to ensure adequate hydration.
Pre-Race Snack: 30–60 Minutes Before
For a quick energy boost before the start, choose a low-fibre, high-carb snack that digests quickly.
Good Options:
Banana or applesauce pouch
Energy bar or sports drink
Handful of dried fruit or pretzels
3. During the Race: Maintain Energy and Hydration
If your race lasts longer than 60 minutes, fuelling mid-race helps maintain performance by preventing glycogen depletion.
Carb Intake During the Race:
Aim for 30–60g of carbs per hour during moderate-intensity races.
For high-intensity or longer events (2+ hours), increase to 60–90g per hour.
Good Options:
Energy gels or chews (20–25g of carbs per serving)
Sports drinks with electrolytes and carbs
Small bites of bananas or carb-rich snacks
Rice cakes with honey or jam
Hydration Strategy:
Aim for 500–750ml of fluid per hour, depending on sweat rate and weather conditions.
Include electrolytes to replace sodium lost in sweat, especially in hot conditions.
4. Post-Race Nutrition: Recover and Rebuild
Replenish Glycogen and Repair Muscles
Begin your recovery once you've completed your race, but don't worry about rushing it- the so-called 'golden window" is a myth
Recovery Goals:
Carbs: 1.2g/kg of body weight to replenish glycogen
Protein: 25–30g of protein to aid muscle repair
Fluids: Replace 150% of fluid lost during the race
Good Post-Race Options:
Protein shake or smoothie with banana, Greek yogurt, and honey
Chocolate milk + wholegrain toast with jam
Chicken and rice with roasted vegetable
5. Nutrition Timeline: Pre, During & Post-Race Plan
6. Common Mistakes to Avoid
Skipping Carb Loading: Leads to early fatigue and performance drop.
Trying New Foods on Race Day: Stick to what your stomach is used to.
Underestimating Hydration: Dehydration can severely impact endurance and focus.
Final Tips:
Practice your fuelling strategy in training to identify what works best for your body.
Listen to your body's signals—adjust carbs, hydration, and electrolytes based on how you feel during the race.
Don't neglect post-race nutrition—it's key for faster recovery and reducing soreness.
Fuel smart, race strong! 🥇🚴♂️🏃♀️