Training can be strong and race preparation consistent, yet poor fueling can still decide the final kilometres. A simple plan starts long before race morning.
Before running
For easy short sessions, normal daily meals may be enough. Longer or harder work benefits from carbohydrate in the hours before, with familiar foods and moderate fibre.
During long training
Once duration grows, practise taking carbohydrate and fluid while moving. Start with a tolerable amount and progress gradually rather than testing a large dose on race day.
Hydration
Sweat rate, temperature and duration matter. Drink to a plan informed by conditions and experience, not a fixed universal number.
After training
A meal containing carbohydrate, protein and fluid supports refuelling and repair. The exact timing matters less than a consistent recovery routine.
Race-day rule
Nothing new. Use the products, quantities and timing rehearsed in key sessions.
When specialist support matters
Persistent gastrointestinal issues, dietary restrictions or clinical needs should be discussed with a qualified sports dietitian.
Training decisions should be adapted to your history, schedule and recovery. General information is not a substitute for medical advice.