{"id":18997,"date":"2025-04-17T15:28:07","date_gmt":"2025-04-17T14:28:07","guid":{"rendered":"https:\/\/www.gousto.co.uk\/blog\/?p=18997"},"modified":"2025-04-17T16:11:33","modified_gmt":"2025-04-17T15:11:33","slug":"top-10-tips-for-smashing-race-day-fuelling","status":"publish","type":"post","link":"https:\/\/www.gousto.co.uk\/blog\/top-10-tips-for-smashing-race-day-fuelling","title":{"rendered":"Top 10 Tips For Smashing Race Day Fuelling"},"content":{"rendered":"

After months of training and pushing your limits, race day is nearly here. But even peak fitness can\u2019t offset poor nutrition. That\u2019s why <\/i>Gousto<\/i><\/b> and <\/i>Runna<\/i><\/b> have teamed up to share <\/i>10 essential fuelling tips<\/i><\/b> to help you perform at your best.\u00a0<\/i><\/p>\n

Gousto customers get a <\/i>FREE 2-week trial<\/i><\/b><\/a> of the <\/i>Runna<\/i><\/b><\/a> app! Use code <\/i>GOUSTO<\/i><\/b> to unlock expert tips<\/i><\/p>\n

Now let\u2019s get started on how to smash your race day fuelling.<\/i><\/p>\n

1. Carb load like a pro<\/b><\/h3>\n

There\u2019s a lot of chat about carb loading, and here\u2019s our take: increasing your carb intake 2\u20133 days before your race can help top up your glycogen stores. These are your body\u2019s fuel tanks, and you\u2019ll want them full for when things get tough. We\u2019re talking grains, pasta, rice, potatoes – hearty, starchy meals that will fuel you! Go for those healthy wholegrains and wholewheat options where you can.<\/p>\n

Pro tip:<\/i><\/b> Race week is not the time to cut back on carbs or calories. Instead, think of it as an excuse to enjoy some epic meals – check out our<\/i> Pasta Pronto<\/i><\/b> range for quick and delicious carbs.<\/i><\/p>\n

\"\"
Sweet Pepper & Tomato Sauce With Fresh Tagliatelle<\/figcaption><\/figure>\n

2. Hydrate early (but not too much)<\/b><\/h3>\n

Start hydrating the day before – ideally 24 hours ahead – and continue sipping water the morning of the race. Avoid overhydrating which can dilute your electrolyte levels. Consider including an electrolyte drink to help your body hold onto hydration and keep your muscles from cramping and fatigue.<\/p>\n

3. Eat 2-4 hours before the start<\/b><\/h3>\n

Plan a pre-race meal that\u2019s high in carbs, low in fat, fibre, and is easy to digest. Think porridge with honey and banana, or toast with nut butter and jam. Keep it simple and satisfying.<\/p>\n

4. Stick to what you know<\/b><\/h3>\n

Race day is not the time to experiment. Avoid trying new foods, drinks, or gels before or during the race. Trust us – your gut will thank you. Stick with tried and tested fuel!<\/p>\n

5. Time it right<\/b><\/h3>\n

Got an early race and not much time for a full meal? Go for a light, energising snack, like half a banana or a small smoothie with oats and honey – enough to fuel you without feeling heavy.<\/p>\n

Remember<\/i><\/b>: the longer the race, the more important your pre-race nutrition becomes. A quick smoothie might do the trick for a 10K, but you\u2019ll need something more substantial for a marathon.<\/i><\/p>\n

6. Fuel early<\/b><\/h3>\n

The biggest fuelling mistake on race day? Waiting until you\u2019re tired to eat. Start fuelling within the first 30 minutes of your race, especially for anything over 90 minutes. That way, you stay topped up and never hit the dreaded crash.<\/p>\n

7. Set reminders to fuel\u00a0<\/b><\/h3>\n

During your race, when you’re in the zone, it\u2019s easy to forget to eat or drink. Why not use your watch or mental mile-markers as a reminder to have small, regular fuel boosts.<\/p>\n

8. Choose easy-to-digest carbs<\/b><\/h3>\n

Go for simple, fast-acting carbs during your race, think bananas, dried fruit or energy gels (if that\u2019s your thing). Just remember, heavy foods can weigh you down and cause discomfort, so don\u2019t overdo it!<\/p>\n

\"\"
Harissa-Roasted Aubergine With Whipped Feta & Grains<\/figcaption><\/figure>\n

9. Adapt to the weather<\/b><\/h3>\n

Hot or humid conditions? Increase your electrolyte intake and stay on top of hydration. Cold and rainy? You might not feel thirsty, but hydration still matters. Always adjust your strategy to the forecast.<\/p>\n

10. Recover right<\/b><\/h3>\n

You\u2019ve crossed the finish line – well done! Now it\u2019s time to recover. Keep hydrated and aim to eat a meal rich in both carbs and protein within 30\u201360 minutes of finishing to kickstart muscle repair and top up your glycogen levels.<\/p>\n

\"\"<\/p>\n

Need inspo?<\/b> Our Protein Hit<\/i><\/b> recipes pack in at least 30g of protein per meal, like this Pan-Fried Steak With Black Bean Veg And Rice. Perfect for post-run recovery without any fuss.<\/p>\n

Fuelling properly isn\u2019t just for race day, it starts with the habits you build in the days and weeks leading up to it. Cook smart and eat well with Gousto\u2019s<\/b> deliciously balanced recipes, and stay on track with your training using Runna<\/b>. Together, we\u2019ll help you get one step closer to your race day PB.<\/p>\n

Make the most of the FREE 2-week trial<\/b><\/a> of the Runna<\/b><\/a> app. Use code GOUSTO<\/b> to unlock your personalised running plan – don\u2019t miss out!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

After months of training and pushing your limits, race day is nearly here. But even peak fitness can\u2019t offset poor nutrition. That\u2019s why Gousto and Runna have teamed up to share 10 essential fuelling tips to help you perform at your best.\u00a0 Gousto customers get a FREE 2-week trial of the Runna app! Use code … <\/p>\n

Continue reading “Top 10 Tips For Smashing Race Day Fuelling”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":18884,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_lmt_disableupdate":"no","_lmt_disable":"no","footnotes":""},"categories":[1044],"tags":[],"class_list":["post-18997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"acf":[],"featured_image_src":"https:\/\/gousto.gurucloud.co.uk\/wp-content\/uploads\/2024\/12\/Screenshot-2024-12-30-at-15.35.42.png","author_info":{"display_name":"Gousto","author_link":"https:\/\/www.gousto.co.uk\/blog\/author\/gousto"},"yoast_head":"\nTop 10 Tips For Smashing Race Day Fuelling | Gousto Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.gousto.co.uk\/blog\/top-10-tips-for-smashing-race-day-fuelling\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top 10 Tips For Smashing Race Day Fuelling\" \/>\n<meta property=\"og:description\" content=\"After months of training and pushing your limits, race day is nearly here. 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