Sports Nutrition 101: Fuelling for Endurance Events
How to fuel before, during, and after endurance events including marathons, triathlons, and cycling sportives.
Proper nutrition is the fourth discipline of triathlon and a critical factor in marathon running. Understanding when, what, and how much to consume during training and racing can be the difference between a personal best and a DNF.
Before: Load carbohydrates 24-48 hours before race day. Aim for 8-10g of carbs per kilogram of body weight. Stick to familiar foods.
During: For events over 60 minutes, target 30-60g of carbohydrates per hour using energy gels, chews, or sports drinks. Practice your fuelling strategy in training.
Recovery: Consume 1.2g/kg of carbohydrates and 0.3g/kg of protein within 30 minutes post-exercise. Recovery shakes or chocolate milk are excellent options.