Race Nutrition
8 articles
NutritionAugust 18, 2026 · 10 MIN
Carbohydrate Loading for Race Day: The 48-Hour Protocol That Actually Works
The classic 7-day carb-loading protocol is outdated. Modern research shows that 36–48 hours of high carbohydrate intake (10–12g/kg/day) supercompensates glycogen stores by 25–40% — without the depletion phase. Here's the practical protocol.
NutritionAugust 17, 2026 · 11 MIN
Triathlon Race Day Nutrition: A Discipline-by-Discipline Fueling Strategy
Triathlon nutrition is uniquely complex — you must fuel across three sports, two transitions, and 2–17 hours of racing. This guide covers exact carbohydrate targets, fluid schedules, and GI management for sprint through Ironman distances.
NutritionAugust 3, 2026 · 8 MIN
Half Ironman 70.3 Nutrition Plan: Fueling Every Segment of a 4–6 Hour Race
A 70.3 lasts 4–6 hours across three disciplines, creating a complex nutrition challenge — too little fuel causes a collapse on the run, too much causes GI distress. A complete segment-by-segment plan for age-group athletes.
NutritionJuly 28, 2026 · 8 MIN
Carb Loading for a Half Marathon: What the Evidence Actually Says
Carb loading is proven to help marathon runners — but what about the half marathon? The answer depends on your pace and race duration. Here is a precise, evidence-based carb loading guide for 13.1 miles.
NutritionJuly 23, 2026 · 7 MIN
10K Race Day Nutrition: What to Eat Before, During, and After
The 10K demands sustained high-intensity effort for 35–65 minutes — a zone where pre-race fueling determines the outcome more than anything consumed during the race. Here's the precise nutrition protocol for 10K race day.
NutritionApril 21, 2026 · 8 MIN
Hitting the Wall in a Marathon: Why It Happens and How to Avoid It
The wall isn't inevitable. It's a predictable physiological event with a nutritional solution. Here's the science — and the strategy to run through it.
NutritionApril 14, 2026 · 6 MIN
How Many Energy Gels for a Marathon? A Runner's Complete Guide
Wondering how many gels you need for a marathon? We break down the calculation by finish time, body weight, and pace — so you never bonk again.
NutritionApril 14, 2026 · 7 MIN
Energy Gel vs Energy Bar: Which Is Better for Endurance Athletes?
Gels or bars? Both deliver carbohydrates, but they behave very differently in your body during exercise. Here's how to choose the right fuel for your event.