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How to fuel for your next race - Fuel Goods

How to fuel for your next race

Fueling: Let’s Do This Right! ⚡

Let’s talk about something super important that often gets overlooked: fueling. Proper fueling can make or break your race, so let’s dive into the nitty-gritty in the simplest way possible.

Pre-Race Fueling: Let’s Break It Down!
  • Night Before: Focus on real food — a balanced mix of quality carbs, protein, and fat. Think grilled chicken, roasted veggies, and some whole grains.
  • 1-3 Hours Before: Opt for something light and easy to digest, like eggs on toast, or a banana with nut butter
  • 0-1 Hour Before: Focus on low-fiber, easy-to-digest options. Best case is not eating anything until 20 minutes to go and then having a gel or some chews so there is glycogen ready and available for when you start

Fueling During Your Race: Go the Distance!

Once you’re out there, keep in mind that muscle glycogen depletes after 2 hours of low-intensity exercise or 15-30 minutes of high-intensity. If you're out there for more than 60 minutes, aim for 40-50g of carbs per hour. Avoid fruit-heavy sources like fructose; instead, reach for easy-to-digest glucose options — maybe start with a quick glucose gummy, then go for a denser option that requires some chewing to keep you engaged! 🍬🥯

Post-Race Recovery: The Real MVP

Your body needs love after all that hard work! Within 30 minutes of finishing, get 25-30g of protein in (up to 50g if you’re plant-based). And within 90 minutes, enjoy a quality meal with carbs and healthy fats. Don’t forget to hydrate — aim for around 500ml of water with electrolytes. For every kg lost, you’ll need about 1.5L of fluid to replenish. 💦

Hydration: Stay Ahead of the Game!

Hydrate throughout the day, aiming for about 2L of water before 2 pm. If it’s hot or humid, you might need more. Remember, hydration isn’t just about quenching thirst; it’s about staying ahead of your body’s needs.

Quick Tips for Race Day Success:

  1. Check the Weather: Hot and humid? Drink extra with electrolytes 24 hours out.
  2. Plan Your Fuel: Don't go in without a game plan!
  3. Prioritize Sleep: Less sleep = more recovery time needed. Adjust your intensity if needed.

Bottom Line: You’ve Got This!

Fueling doesn’t have to be a science experiment. It’s all about finding what works for you and sticking with it. Enjoy the journey, listen to your body, and remember — good fuel makes for a great race. Now go crush it! 🏆🔥

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