Long Run Nutrition Plan

When it comes to nutrition, running is one of the most challenging forms of exercise. What looks perfect on paper doesn't always work on race day, especially if you have not practised it thoroughly in training. The good news is you can teach your body to take on nutrition to fuel your run effectively so give yourself plenty of time to trial, tweak and lock in your plan well before race day.

Here is a guide to get you thinking about what you require and when:

Timing	Goal	Action points	Examples/ Notes
2-3 hours pre-run	Pre-run meal snack (1-2 hours pre-run) Hydrate Practice Beet loading for race day	This meal needs to be high in carbohydrate & easy to digest (lower in fat, fibre and protein) 500-750ml PURE Electrolyte Hydration pre-run 30g PURE Beet Endurance 1x PURE Performance Capsule	Meal suggestions: Muesli/cereal Toast Rice or pasta Fruit smoothie Hydration: Sip away to hydrate, supply electrolytes and top up carbohydrate (fuel) levels. Beet loading (1-5 days pre-race): This is a technique used to help performance and should be practised in training.
15 min pre-run	Top up blood sugar levels	1x PURE Gel	Optional to use caffeinated version
Hydration during	500-750ml+ per hour	Run length 60-120 min: PURE Electrolyte Hydration Run length 120 or more: PURE Endurance Formula Add in 1-2 PURE Electrolyte Replacement Capsules per hour for additional electrolytes if required i.e. cramp prevention strategy.	Begin drinking 10-15min into run Spread intake evenly over hour Practice sipping small amounts form hydration-bladder to learn to drink Note: PURE Endurance Hydration contains 5g of protein per 500ml Additional electrolytes may be required during events lasting longer than 90 mins or during hot and humid conditions.
Carbohydrates during	Run length less than120min: 30-60g per hour Run length over 120min 60-90g	Calculate carbohydrate quantity in hydration i.e 750ml PURE Electrolyte Hydration is 38g Add additional sources i.e. one gel is around 25g	Example: Hour 1: 500ml PURE + 1-2 PURE gel = 50-70g Hour 2. 500ml PURE + 3x sports chews = 60g. Hour 3. 500ml PURE + real food + PURE Gel = 80g Spread intake evenly over each hour i.e. cut up a bar into small pieces Add in PURE Electrolyte Capsules if needed.
Protein during	Add into nutrition plan if longer than 120min	PURE Endurance Formula Real food options	PURE Endurance Hydration contains 5g of protein per 500ml
Cramp prevention	Replace mineral salts lost in sweat	PURE Electrolyte Capsules: 1x per 30 min	Helps prevent fatigue and supports muscle function.
Complete race fuel	provide high carbohydrate load, electrolytes and hydrate.	PURE Performance Plus Race Fuel	90g of mixed source carbohydrate per hour
Recovery	Carbohydrate + Protein within 30 min	PURE Recovery Shake: 500ml PURE Whey Protein : smoothie + banana or muesli bar PURE Blackcurrant Recovery	Supplies Carbohydrate, protein, fluid and electrolytes to replenish fuel stores and support recovery.