Fuel Your Run - Sports Nutrition Guide

Sep 27, 2026

Uploaded by 404brain

Sports nutrition guide for marathon preparation and race day fueling, created by sports nutritionist Kira Sutherland. The guide explains how to plan pre-training snacks and drinks based on session length, when to consume carbohydrates and fluids during longer runs, and how to practice race nutrition to match individual digestion. It also details post-training recovery eating, including carbohydrate-to-protein ratios, target grams per hour and per meal, and practical examples of carbohydrate and protein sources.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages20

Reading Time50 min

AccessFree to download

Pre-Training Fuel

What to eat before training?

Post-Training Nutrition

What to eat after training?

What does 30 grams of carbohydrates look like?

Post-Training Fuel

Protein sources to hit that target intake

# FUEL YOUR RUNEnergise your race day with our sports nutrition guide tcsRAFYoCANDIDATE RACE ## MEET KIRA Sports nutritionist Kira Sutherlandhas created this guide to assistyou in the weeks leading up toyour marathon,including raceday.Getting your nutrition andhydration right ensures youmaximise your efforts duringtraining and have a safe journey.This information can be used byanyone participating in amarathon,from first timers toregular marathoners. tosSSRAYo CANDIDATE RACE ABBOTT WORLD MARATHON MAJORS tosXRAYMo CANDIDATE RACEABBOTT wORLD MARATHON MAJORSNUTRITION GUIDECONTENTSPre Training Fuel Post Training NutritionFluids &HydrationRace Week NutritionRace Day NutritionRace Day FluidExample Race Day Plan 画 ## PRE-TRAINING FUELWHAT TO EAT BEFORETRAINING? ▶ Training sessions of 1.5 hours or less ·A small snack such as:a piece of toast with nut butter orjam,a banana,a few dates ora small glass of juiced fruit if aliquid is preferred. ·Alternatively,training on an empty stomach first thing in themorning is also okay if your body is comfortable with it andit's an easier session. ·If training in the afternoon:a small snack approximately 1hour before training will help refuel your body. ·Alternatively,if time is short:a sports drink such as FIXXNutrition or a GU energy gel can be taken about 15 minutesbefore the session. ## PRE-TRAINING FUELWHAT TO EAT BEFORE TRAINING? Training sessions of 1.5 hours or longer ·Always fuel by foods,gelsor sports drink duringtraining. ·If training first thing in themorning:a smallcarbohydrate snackbeforehand. ·Training can start fasted ifpreferred:but make sure tofuel longer sessions withcarbohydrates(CHO)during the session. .Athletes should consumeapproximately 30-60 gramsof CHO per hour duringlonger sessions. ·This will also train yourdigestive system toconsume fluids andcalories while in motion.The digestive system ismuch like a muscle thatneeds training/practice. ·It is vital to practice your racenutrition during training tomake sure your chosen planagrees with your body. ·On a two-hour run,you Couldconsume one gel at aboutthe 45-minute to 1-hour markwith adequate water or havea few hundred millilitres of asports drink ora banana. ·If needed,a second fuellingcan be at approximately the 1.5 hour-mark of your run. ## PRE-TRAINING FUELWHAT TO EAT BEFORE TRAINING? Training sessions of 1.5 hours or longer ·Always consume food or gelswith an adequate amount ofwater(approximately 250-300ml). ·Never consume food or gelswith sports drinks,as thismakes the carbohydratesolution in your stomach tooconcentrated and willslow/inhibit gastric emptying. .When that occurs,it leavesyou more likely to experiencestomach issues as well asdelay the delivery of fluidsand needed calories into yoursystem. ·As race day gets closer,it isgood to practice your exactrace nutrition to make sureyou have the right amountsand that your digestivesystem can cope with theincreased load ofcarbohydrates and fluid. ·Most people will ingestbetween 30-60 grams ofcarbohydrates per hourduring a race.Practising thetiming of your intake andvolume of fluids duringtraining is vital so that thereare no surprises on race day. ·See race day informationguide for further details. ## POST-TRAINING FUELWHAT TO EAT AFTERTRAINING? Eating after training is vital for recovery. CARBOHYDRATES ·Eating as soon as possible is important to help your bodyreplenish its carbohydrate(glycogen)stores. ·It is optimal to eat within 30-45 minutes after training in a ratio of 4:1(carbohydrates:protein)for glycogen replenishment andmuscle recovery. ·Some people may prefera 3:1 ratio,and that's okay too. ·Consume approximately 30-60 grams of carbohydrates and 10-30grams of protein at this time,depending if it's a meal or snack ·Larger volumes of food may need to be consumed after longertraining sessions,or snack every few hours after your post trainingmeal to help top up glycogen stores f

FAQs

What should you eat before short training sessions (1.5 hours or less)?

Choose a small snack such as toast with nut butter or jam, a banana, a few dates, or a small glass of juiced fruit. If time is short, use a sports drink or energy gel about 15 minutes before the session.

How much carbohydrate should you consume during longer training sessions or race day?

During longer sessions, aim for about 30–60 grams of carbohydrate per hour. Practice your timing and fluid volume during training to avoid surprises on race day.

What is the recommended approach for post-training recovery meals?

Eat as soon as possible to replenish glycogen. Target a ratio of 4:1 (carbohydrates to protein) within 30–45 minutes, aiming for roughly 30–60 grams of carbohydrates and 10–30 grams of protein, then snack every few hours if needed.

Sep 27, 2026

Uploaded by 404brain