10 K Race Day Nutrition Guide

A 10 K might be short in duration but makes up for it with intensity and the right nutrition can still make or break your race. You want to avoid the 5km fade because you skipped breakfast or stomach upset because you tried a new gel on the start line. Use this as a quick guide and practise your plan in training so nothing’s a surprise on race day.

Before the Race

Goal:

Start energised and hydrated. 

Week before:

Consider nitrate loading 5 days leading into event to support increased blood flow, oxygen and nutrient delivery to muscles. Prioritise rest, daily hydration and solid base nutrition in the week before an event. 

Night before:

Eat a familiar, carb-focused dinner, think pasta or rice with lean protein. Stick with a familiar meal choice and avoid anything fibre or fat heavy. Drink 750ml + of  PURE Electrolyte Hydration or PURE Electrolyte Hydration Low Carb to stay hydrated and load on key electrolytes.

Morning of:

• Have a familiar carb-based breakfast 2–3 hours before the start (porridge, toast with jam, banana).
• Approx. 15 minutes before the gun, take a PURE Energy Gel (that you have practiced with in prior races or training). 
• Sip 500–750 ml of PURE Electrolyte Hydration or PURE Electrolyte Hydration Low Carb (particularly if it’s warm or you sweat heavily). Consider taking an electrolyte capsule pre race if you are prone to cramp. 

During the Race

Most runners won’t need fuel mid-race unless you’re racing for longer than an hour.

• A small sip of water or electrolyte mix if it’s hot is plenty.
• Heavy sweaters can consider an electrolyte capsule halfway.

After the Race

Recovery still counts, especially if you’ve got another session or race soon.

• Within 30 minutes: a recovery shake or smoothie with carbs, protein and electrolytes.
• Keep drinking fluids through the day, use an electrolyte mix to rehydrate more efficiently.