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Learn moreIt's the moment you have been waiting for. Your very own endurance nutrition calendar and cheat sheet! Our experts have put together the ultimate event guide to keep you fuelled right to the finish line.
Download yours below.
You asked, we answered. Our experts tackle the most common questions about endurance nutrition. Let's go!
It depends on the individual. For shorter training sessions, you may feel better training on an empty stomach. But for longer sessions, your body requires carbohydrates for endurance. You may feel better eating lower fibre foods like a banana or honey on white toast. Remember, training is the ideal time to fine-tune your event day food and fluid plan. It also allows your body to adjust to exercising with food and fluids in your stomach, helping to reduce the risk of it getting upset.
There are a few things you can do. The golden rule is to always test your food intake before you race and don’t introduce new foods or gels on event day. Here are our top tips for avoiding gut symptoms during endurance training:
Carbohydrate loading is a strategy many endurance athletes use to maximise glycogen stores in their muscles before an event. It won’t make you run faster, but it can delay fatigue and help you go the distance.
In the final three days before your event day, aim for 7-10g of carbs per kg of body weight daily while reducing your training load (aka tapering). Expect a slight weight gain (1-2kg), but this is just extra glycogen and water, which is exactly what your muscles need for endurance. Don’t stress about it! Once the event is done, your weight will naturally return to normal.
Although not fully understood, cramping is often linked to dehydration and electrolyte imbalances. Make sure you stay hydrated throughout training, and have a plan for your fluid intake on race day.
Shorter stretching times have also been linked to increased cramp risk. Making regular stretching a habit in your training routine can help keep your muscles loose, reduce tightness, and improve flexibility.
This really comes down to personal preference, but here is our breakdown below.
During a race or endurance event, carbohydrates are your priority as they are your primary fuel source for endurance. But in ultra-long endurance events, small amounts of protein can help by reducing muscle breakdown. So you might want to stick to carbs in the first few hours, then consider incorporating protein as a secondary fuel source if you're going the extra distance.
Research shows that adding protein to your carb-based fuel (like a sports drink or gel) can reduce muscle damage and ease post-exercise soreness by lowering creatine kinase levels (a marker of muscle stress). To help with recovery, aim for 0.25g of protein per kg of body weight per hour alongside your regular carb intake during the race or event.
For best results, choose fast-digesting proteins with essential amino acids (EAAs) and leucine, as these are most effective at supporting your muscles through the long haul. Again, it’s best to test this while training. For best results, try sources like liquids such as milk-based drinks, yoghurt pouches or protein bars.
Supplements are highly individual, so it’s best to consult a healthcare professional before adding anything new. However, marathon training really ramps up your need for two essential nutrients for keeping your energy up and your bones strong:
Of course! It just means you will opt for vegan protein options. This might mean that you eat a little more protein through sources such as beans, legumes, tofu, tempeh, nuts, seeds or substitute with a plant-based protein powder for a lower fibre intake before longer runs and leading up to your race or event day.
Mouth swirling is when you swish a carbohydrate-containing drink (like a sports drink) around in your mouth for a few seconds before spitting it out without actually swallowing it. Why, you ask? Your mouth has carbohydrate receptors that send signals to your brain, tricking it into thinking energy is coming. This helps reduce how hard the exercise feels to you and gives a quick mental boost, even if you don’t actually consume the carbs. Essentially, it’s a way to trick your brain into feeling more energised, without actually consuming the carbs! So do you need it?
The bottom line? Mouth swirling won’t replace real fuelling, but it’s a neat trick for squeezing out extra effort in shorter races or speed sessions.
Long-distance running and endurance training is gaining popularity among young athletes, but the research hasn’t quite caught up. Before anyone under 16 tackles extreme distances, a thorough assessment with a GP and sports medicine doctor is crucial. This helps identify injury risks, assess overall health, and understand the motivation behind taking on such a challenge.
The Australian Dietary Guidelines recommend reducing sodium to support heart health and prevent high blood pressure. But endurance athletes fall into a special category, as they lose significant amounts of sodium through sweat, especially in long races or hot conditions. Sodium is essential for fluid balance, nerve function, and muscle contraction, so replacing it helps prevent dehydration, cramping, and performance dips. Electrolyte drinks, salt tablets, or salty foods can help replenish lost sodium, but balance is key. Too much can cause bloating or gut issues. Adjust your intake to your sweat rate, climate, and individual needs. If in doubt always speak to an Accredited Sports Dietitian.
And that’s a wrap on our nutrition for endurance program! Thanks for being part of the journey. We hope you’re feeling fuelled and ready to take on even the longest challenges! Enjoyed it? Want more?
