We posed the important questions, and our friends at Pure Sports Nutrition, have the answers! Their expertise provides invaluable insights into optimising your performance and fuelling your training, whether you’re an experienced athlete or just starting out.
How many hours before a run should I eat, and what types of foods are best?
Start with a nutritious meal at least 2 hours ahead of your session. Also consider a high-carb snack 60 minutes prior and an energy gel 15 before start time to maximise fuel supply pre session.
What are your hydration recommendations before a run?
It's important to begin any exercise well hydrated to limit dehydration and associated fatigue. On race day start sipping on your electrolyte hydration as soon as you get up and continue with 750-900+ ml's per hour to fuel muscles, hydrate and replace lost salts/electrolytes.
How often should I fuel during long runs, and what snacks are best for mid-run?
The intensity and duration of your race will dictate how many carbs you need per hour. Light exercise under 2 hours in duration requires up to 60g of carbs per hour, where as high intensity or durations over 2 hours can require upwards of 90g of carbs. For intakes over 60 grams be sure to mix up your carb sources. Energy gels are great for mid race as they provide fast fuel. Also remember, a sports drink contributes to a portion of your carb goals too, while also keeping you hydrated and replenishing lost electrolytes. Be prepared to increase your hydration aims during hot and humid conditions. Use long training sessions to practice race day fuelling plans.
What should I eat after a run to aid recovery?
Aim for 20 grams of protein post-session, plus rehydrate, and replenish carbs and electrolytes. Incorporating supplements like blackcurrant and magnesium can further support your recovery and contribute to overall health.
How can I tailor my nutrition to align with my specific running goals?
Practicing nutrition in training and learning what works for you is vital. You should be aiming for 30-90g+ of carbohydrates per hour depending on the demands of the race. There is an art to consuming food during your run, planning and practising is crucial to getting it right. It is not just about having energy for the run, it is about teaching your body to maximise carbohydrates as a fuel source for competition, i.e. training your gut. Trialling a combination of foods and supplements (gels and sport drinks) is key to figuring out what will work for you on race day.
Is there any advice you’d give new runners for their first race?
Under-fuelling is one of the most common mistakes athletes make in both training and racing. Often the nerves and excitement of race day means individuals go out hard and fast and while feeling good, forget to start on their nutrition until they feel symptoms of thirst or fatigue. Once you get to this stage you are already on a downwards spiral and this can be difficult to turn around, particularly on longer events. The first hour of your event is the vital hour and you need to make sure you are getting in your carb, hydration and electrolyte requirements. So start early and spread evenly over the hour and get in a good habit for each subsequent hour.
