Mastering Race Day Nutrition - A Guide for Ultra / Marathon Runners

Proper nutrition on race day can make or break your ultra-running performance. Here are some essential strategies to ensure you're fuelled for success:

Pre-Race Nutrition

1. The Week Before: Focus on balanced meals rich in carbohydrates, moderate protein, and healthy fats. Hydrate consistently with water and electrolyte drinks.

2. The Night Before: Opt for a dinner with complex carbs, lean protein, and low fibre to avoid digestive issues. Examples include pasta with chicken or rice with fish.

3. Race Morning: Have a light meal 2-3 hours before the start. A combination of simple carbs and protein, such as porridge with honey or a banana with peanut butter, works well.

During the Race

1. Stick to a Schedule: Consume 30-60g of carbohydrates per hour to maintain energy levels. Use products like Endu1 Honey Boost to simplify your fuelling.

2. Hydration: Sip fluids regularly, aiming for 150-250ml every 20 minutes. Adjust your intake based on temperature and sweat rate.

3. Electrolytes: Replenish electrolytes to avoid cramps. Include salty snacks or electrolyte tablets in your plan.

Post-Race Recovery

1. Rehydrate: Replace lost fluids with a combination of water and electrolytes.

2. Refuel: Within 30 minutes, consume a mix of carbs and protein to kickstart recovery. A smoothie with honey, milk, and banana is a great option.

3. Rest and Recharge: Continue eating balanced meals and hydrating well in the following days to aid muscle repair and glycogen restoration.