Road Running Nutrition Guide

It is not a requirement to take on additional nutrition during a shorter distance race, it is purely dependent on the time you expect to be running for, and personal preference.

If you know you will be running for a longer period of time, or this is your 'A Race', then you might well benefit from in-race nutrition ensuring you hit the start line fully fuelled.

Pre-Race

Make sure you are hydrated and fully fuelled ready to run by trying a pre-loading strategy. Ideally, drink between breakfast and the race, sipping slowly and finish 45 minutes before the race starts. We’d recommend our Sports Drink and ElectroLite drinks for this purpose.

The maximum benefit is obtained from drinking early, as the slower you sip-feed your fuel into your system the more time the body has to absorb it and maximise performance.

Made with high gingerol compound ginger, slow-burning cane sugar, and replenishing sea salt, our Sports Drink provides sustained energy and optimal hydration. Packed with over 200mg of natural dried ginger, it also helps alleviate gastrointestinal stress and reduces nausea.

Depending on your preferred strength, each sachet makes 500-700ml of sports drink. Simply pour your sachet into 500-700ml of water and shake, adjusting the amount of water to taste.

Another option is to take some gel mix at the start line; this has the added benefit of giving you a boost 15-25 minutes into your run. This is ideal for shorter races when not fuelling during the race.

During

Time and distance dependent in-race nutrition may not be a requirement, however if you are racing over an hour you may benefit from a boost. For example a 10k or half marathon with an expected finish time between 1h 30m - 2h 00m you would benefit from gel mix after one hour (between 5 miles and 10 miles) that will help boost you to the finish line.

Also if you are racing a Half Marathon you would also see a benefit from a race fuelling strategy similar to a marathon.

Half Marathon & Marathon distance events

The key is to take fuel on from the start of the race, don't wait until it's too late!

You should be consuming between 60-80g of carbs per hour during steady exercise e.g. a marathon.

Carefully blended with real ginger, our Gel Mix formula helps calm nausea and gastrointestinal distress, so you can push through intense efforts without uncomfortable side stitches or indigestion. This innovative performance fuel powder packs 24g of easy-to-digest carbs per serving to deliver steady, smoothly sustained energy when you need it most.

We recommend using two 170ml soft flasks with gel mix which will be 3 servings per flask. This not only means that you don't have to carry and throw away multiple gels, but you can also decide how thick or runny you want your gel to be. Furthermore, you can also sip your gel more gradually rather than having to take it in one meaning less chance of those blood sugar spikes.

You should aim to consume a small amount at regular, frequent intervals, e.g. every 20 minutes. This is to maintain a steady energy supply and prevent blood sugar peaks and crashes.

Steady fuelling is especially important from 1/2 way onwards. A lot of people suffer from the dreaded wall at 20 miles which is often when your glycogen (energy stores) are completely depleted. It is easy to make the mistake of not eating between 15 - 18 miles because you feel good, but then quickly begin to suffer in the miles after. So keep fuelling to prevent this, even when you're feeling good!

Top tip: use the 20min fuel intervals as a way to count through your marathon. E.g. if you're going for 4x hours, that's 12x fuel intervals.

Tip: for marathons abroad, make sure you're ready for any additional heat! Take some spare ElectroLite sachets just in case you need more salt.

Energy Gel Alternatives

If you are not keen on taking on gel mix then there are alternative fuelling methods. 

You could take on fuel using our popular energy chews - they offer a rapid energy boost and replenish essential fluids with electrolytes. Every chew delivers around 6g of carbohydrates, 50mg of sea salt, and 140mg of stomach-soothing ginger.

For a quick energy boost, eat 6 pieces per hour during activity. Always follow consumption with a drink of water or sports drink.

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Post-Race

It is crucial that you refuel as soon as possible after running a marathon; a combination of a recovery drink within 20 minutes of finishing your event and some solid food.

Your post-run cravings and treats will be high on your priority list but it's important to get yourself refuelled first to aid the recovery process.

We’d recommend having a bottle of Sports Drink or Electrolite Mix pre-made in preparation for completing your race. The refreshing ginger taste hits the spot after your efforts and offers the perfect hydration option post-race.

If you’ve been running somewhere cold, our Recovery Drinks are the perfect pick-me-up! Why not have a flask ready near the finish to rehydrate and enjoy the warming taste of ginger.

General Running Nutrition Tips

Listen to your body!

Pay attention to hunger and energy levels. Everyone's nutritional needs are different, so adjust your intake based on the intensity and duration of your training/racing. Understanding how your body responds to different foods and adjusting accordingly will contribute to improved performance.

Plan ahead

Prepare and plan your meals and snacks in advance, especially for longer runs. Having a nutrition strategy can help you stay energized and focused on your running goals. Consider experimenting with different foods during training to find what works best for you, ensuring a well-prepared and enjoyable running experience.

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Road Running: FAQs

What is the best nutrition for running?

It is not a requirement to take on additional nutrition during a shorter distance race, it is purely dependent on the time you expect to be running for, and personal preference. If you know you will be running for a longer period of time, or this is your 'A Race', then you might well benefit from in-race nutrition ensuring you hit the start line fully fuelled. Focus on eating a balanced diet with complex carbs, protein, and healthy fats. For longer runs, gel mix, sports drink mix, and energy chews can help provide fuel and prevent fatigue.

How much should I eat as a runner?

Most runners need around 0.5-0.8 grams of carbs per pound of body weight daily to fuel runs and recover properly. Moderate portions of nutritious complex carbs, protein, and fats at all meals help provide this.

What food makes you run faster?

Carbohydrate-rich foods provide quick energy for faster paces. Good options are gel mix and sports drink mix, bananas, raisins, potatoes, pasta, and bread. Caffeine can also help improve speed temporarily. Stay well hydrated by drinking to thirst.