Fuel the mud

The basics

Build each meal around a protein source, a portion of carbohydrate and plenty of vegetables.

• Protein: roughly 1.6–2.2 g per kg of body weight per day, split across 3–5 meals.
• Carbohydrate: scale with training — more on long-run and double-session days.
• Fats: include oily fish, nuts, seeds and olive oil.
• Hydration: aim for pale-yellow urine; add electrolytes on hot or long days.

Around training

Eat a carbohydrate-based snack 1–2 hours before hard sessions and a protein + carbohydrate meal within a couple of hours after.

Note

This is general guidance, not medical advice. Speak to a registered dietitian for individual needs.

Day before

Eat familiar, carbohydrate-rich meals and avoid anything new. Drink steadily through the day.

Race morning

2–3 hours before: porridge, toast with honey or a bagel, plus water. Keep fibre and fat low.

During the race

Fuel needs scale with time on course.

• Under 75 min: water at stations is usually enough.
• 75 min – 2.5 h: 30–60 g carbohydrate per hour (gels, chews) plus electrolytes.
• Over 2.5 h: up to 60–90 g per hour if your gut is trained — practise in long runs.
• Carry gels in a sealed pocket or belt: water and mud get everywhere.

Recovery

Change into dry, warm clothes first, then eat protein and carbohydrate. Rehydrate with electrolytes.