Fuelling Strategy
Nutrition isn't complicated — but most runners get it wrong. They under-eat on training days, over-eat on rest days, and have no race-day strategy.
This plan fixes all three. It's built around your training schedule, not a generic calorie target.
Use the macro calculator above to find your daily targets, then use this guide for timing and race-day execution.
| Meal / Timing | Training Day | Rest Day | Key Notes |
|---|---|---|---|
| Breakfast7–8am | Oats + banana + protein shake or eggs on toast | Eggs + veg + smaller portion of carbs | Always eat breakfast — skipping leads to overeating later |
| Pre-Run2 hrs before | Rice cakes + peanut butter, or banana + oats | — | Avoid high fat/fibre 2 hrs pre-run. Test everything in training first. |
| During RunRuns over 60 min | Gel or chews every 30-45 min + 400ml water per hr | — | Start fuelling at 45 min — don't wait until you feel empty |
| Post-RunWithin 30 min | Protein shake + banana, or chocolate milk | — | Recovery window is real. Get 20-30g protein + carbs in fast. |
| Lunch12–1pm | Rice/pasta + lean protein + veg | Salad + protein + smaller carb portion | Biggest carb meal of the day on hard training days |
| Dinner6–7pm | Lean protein + veg + moderate carbs | Lean protein + lots of veg + minimal carbs | Carb cycle: more carbs on hard days, fewer on rest days |
| Before BedOptional | Greek yoghurt or cottage cheese | Greek yoghurt or cottage cheese | Casein protein overnight supports muscle repair during sleep |
| Timing | Action | Why |
|---|---|---|
| 3 days outCarb load starts | Increase carbs to 8-10g/kg body weight per day. Keep fat and fibre low. | Fill glycogen stores to maximum. Avoid anything new or risky. |
| Night beforeFinal carb load | Pasta, rice, or potatoes with lean protein. Early dinner. No alcohol. | Top up glycogen. Early dinner = digested by race morning. |
| Race morning3 hrs before | Familiar breakfast: oats/bagel + banana + coffee if used to it. | Never try new foods on race day. Stick to what you trained with. |
| Race morning30 min before | 1 gel + 300ml water. Small banana or energy chew. | Top up blood sugar immediately before the gun. |
| Miles 1–6Hold back | Water at aid stations. No gel yet. | Glycogen stores are full. Save gels for when you need them. |
| Mile 6 onwardsFuel every 30-45 min | 1 gel every 30-45 min + water. Alternate with electrolytes. | Hitting the wall = running out of glycogen. Stay ahead of it. |
| Post raceWithin 30 min | Protein + carbs immediately. Electrolytes. Then a proper meal within 2 hrs. | Recovery starts the moment you finish. Don't skip this. |
| Category | Best Choices | When to Eat | Why |
|---|---|---|---|
| Carbs | Oats, rice, sweet potato, banana, pasta, bread, dates | Pre-run, post-run, training days | Fast and slow release energy. Glycogen replenishment. |
| Protein | Chicken, salmon, eggs, Greek yoghurt, cottage cheese, tofu, lentils | Every meal, especially post-run | Muscle repair and retention. Satiety. |
| Healthy Fats | Avocado, nuts, olive oil, salmon, seeds | Lunch and dinner | Hormone health, fat metabolism, anti-inflammatory. |
| Race Fuel | Maurten gels, SiS gels, Medjool dates, rice cakes, banana | During runs over 60 min | Fast-absorbing carbs that won't cause GI issues. |
| Electrolytes | SiS tablets, Precision Hydration, coconut water, salt tabs | During and after long runs | Replace sodium lost in sweat. Prevent cramp and hyponatremia. |
| Avoid | High fibre pre-run, alcohol night before long run, anything untested race day | — | GI distress mid-run is the most common self-inflicted race problem. |