Nutrition is key to get you through race day
You’ve put in the miles, completed the long runs and got your race day kit ready. But now it is time to think about how you’re going to fuel your body.
The Phoenix Energy Belfast City Half Marathon’s Official Fuelling Partner, Applied Nutrition, shares some simple advice to help you fuel smart and feel ready from the start line to the finish.
Before Race Day
Carbohydrates are an important source of energy during endurance exercise, so in the days leading up to a longer race, make sure they feature regularly in your meals and snacks.
Products such as the Endurance Energy & Hydration Powder are recommended to carb load with each serving delivering 48g of carbohydrates and 300mg of electrolytes making it the perfect product on the lead up to the big day. It is recommended to take up to 4 servings a day with meals or in between as a part of your Nutrition Plan
Race Morning
Keep breakfast simple and familiar. Aim for a carbohydrate-rich meal around two to three hours before the race, such as oats, toast or a banana alongside the Endurance Energy & Hydration Powder to help top up glycogen stores without feeling too heavy before your run.
Most importantly, race morning isn’t the time to experiment. Use your training runs to practise your breakfast routine so you know what sits well.
Fuel Along the Way
For longer distances, don’t wait until you’re running on empty before you start fuelling.
Applied Nutrition recommends taking on carbohydrates regularly during endurance events, with around 30–60g of carbohydrates per hour suggested as a general guide. The Isotonic Energy Gel can be taken every 30 minutes with the Endurance Elite Performance Energy Gel perfect for more experienced runners and recommended to consume every 30 minutes but do not consume more than 6 of these per day.
Energy gels can be a convenient option while running, but practise using them during your long runs. Work out when you’ll take them, how many you need and what feels comfortable for you.
Remember Your Hydration
Hydration is just as important as fuelling. Your individual needs will depend on factors including the weather, distance and how much you sweat but 400-800ml is the recommended amount to consumer.
Using electrolyte tablets such as the Endurance Hydration Electrolyte Tablets help to replace lost salts, support performance and reduce your risk of overhydration.
Recovery
Congratulations! An important part of your race day journey is recovery. We recommend a recovery drink such as the Endurance Recovery Post Exercise Fuel to help with muscle soreness, enhance recovery and to help promote muscle repair and growth
Applied Nutrition is an Official Fuelling Partner of Belfast City Marathon. Discover more endurance nutrition advice and explore the Applied Nutrition Endurance range online and use the code BCM30 for money off your order.
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