How to Practice Race-Day Nutrition During Training Runs

How to Practice Race-Day Nutrition During Training Runs

You wouldn’t run a race in brand-new shoes, and you shouldn’t show up with an untested nutrition plan either. Training runs are where you practice fueling so race day feels automatic. By integrating the right strategies and products into your training routine, you can avoid common pitfalls and ensure a successful race day.

What is Gut Training?

Gut training is the process of adapting your gastrointestinal system to handle the carbohydrates and fluids you’ll need during a race. It involves training your stomach to efficiently absorb 30–60 grams of carbs per hour during a half marathon and even more for a full marathon.

Why Gut Training Matters

• Prevents Cramps and Nausea: A well-trained gut can help prevent stomach cramps and nausea by ensuring your body can handle the intake of energy gels and hydration.
• Avoids Bonking: Proper fueling means you won't hit the wall — a common issue when glycogen stores are depleted.

How to Practice Fueling

1) Start Small

Your gut needs training just as much as your legs. Most runners under-fuel during workouts because their stomachs aren’t accustomed to digesting carbs while running. The good news: your GI system adapts with consistent practice.

Start with one energy gel per hour on your long runs, even if that feels like less than your race-day goal. Over several weeks, progressively increase until you’re matching your race-day target (typically 30–60 grams of carbs per hour for most runners, and up to 90 g/h for advanced athletes).

Use this time to find the products and textures that sit well with you — for example, the smooth consistency of NeverSecond C30 Energy Gel or the hydrogel technology of Maurten Gel 100.

Pro Tip: Consistent fueling trains your small intestine to upregulate glucose transporters — meaning you can absorb more energy with less distress come race day.

2) Practice Pre-Race Meals

You wouldn’t wear new shoes on race day — and the same goes for food. Your pre-race meal should be as familiar as your warm-up routine.

Incorporate your intended race-morning breakfast into a few key long runs. Eat it 3–4 hours before your start time, just as you would on race day. The goal is to confirm that your food choices sit well and provide steady energy without heaviness or GI issues.

Try options like a bagel with honey, banana, and a GU Energy Stroopwafel for a mix of simple and complex carbs. Pair it with a small serving of Maurten Drink Mix 320 or NeverSecond C90 High Carb Drink Mix for liquid carbs that top off glycogen stores without overfilling your stomach.

Pro Tip: Stick with foods you’ve tested at your race start time — digestion and tolerance can change depending on the hour of day.

3) Hydration Strategies

Hydration isn’t just about drinking more water — it’s about maintaining electrolyte balance so your muscles can contract efficiently and your gut can absorb fuel. Even mild dehydration (2% body weight loss) can impair performance, slow digestion, and increase perceived effort.

Here’s how to dial in your hydration plan:

• Alternate fluids strategically.
  On long runs, rotate between water and an electrolyte drink to stay balanced. Water alone dilutes sodium levels, while electrolyte drinks (like Skratch Labs Hydration Mix or Nuun Sport) replace the sodium and potassium you lose through sweat.
• Know your sweat rate.
  Weigh yourself before and after a 60-minute run. Every pound lost equals roughly 16 oz (475 ml) of fluid deficit. Use that to guide your intake during future runs — aim to lose no more than 2% of your body weight.
• Time your fluids with fueling.
  Gels are absorbed best with water, not sports drinks. Take your gel, then sip water. Use your electrolyte drink between gels to sustain sodium levels and prevent stomach upset.
• Adjust for temperature and humidity.
  Hot or humid runs accelerate sodium loss. Increase your electrolyte concentration slightly on those days, or add a portable option like SaltStick Fast Chews for extra sodium between aid stations.
• Don’t overhydrate.
  Drinking excessively can cause hyponatremia (dangerously low sodium). Thirst, color of urine, and post-run weight are better guides than volume rules.

Pro Tip: Hydration is trainable — just like your legs. By consistently practicing your hydration plan in training, your body learns to absorb fluids more efficiently and sustain performance under race-day stress.

Timing Strategies

Timing your nutrition correctly can make the difference between a strong finish and an early fade. Use your training runs to dial in a rhythm that works for your stomach, schedule, and performance goals.

Before the Run

Fuel up with a combination of easy-to-digest carbs and a small amount of fluid. About 30–60 minutes before you head out, aim for 25–50 grams of carbohydrates — enough to raise blood glucose without spiking insulin or feeling heavy.

Try a GU Stroopwafel with a banana, or sip on Maurten Drink Mix 320 if you prefer liquid calories. If your run will last more than 75 minutes, this pre-fuel becomes even more important.

During the Run

Once you’re moving, think steady — not sporadic fueling. Most runners benefit from taking a gel every 25–35 minutes, starting around the 30-minute mark of your run.

Test different options to see what feels best:

• Maurten Gel 100 — gentle on the stomach
• NeverSecond C30 Energy Gel — higher-carb formula
• GU Original Energy Gel — wide flavor range for variety

Pro Tip: Don’t wait until you feel tired — fuel early and consistently. Energy gels work best when taken before glycogen stores dip too low.

Hydration

Fuel and hydration go hand in hand. Plan to alternate between water and electrolytes every 15–20 minutes to maintain sodium balance and improve carb absorption.

• Use Skratch Labs Hydration Mix if you sweat heavily or train in hot weather.
• Choose Nuun Sport for a lighter, tablet-based option that’s easy on the stomach.

Pro Tip: Sip regularly, not randomly. Consistency prevents dehydration and helps your body absorb gels more efficiently.

Product Spotlight

Energy Gels

• Maurten Gel 100 Loading… — Known for its smooth texture and hydrogel technology for easy digestion.
• GU Energy Gel Loading… — A classic choice offering a wide variety of flavors.
• NeverSecond C30 Energy Gel Loading… — Provides a unique blend of carbohydrates for sustained energy.

Hydration

• Skratch Labs Hydration Mix Loading… — Offers a fruity flavor with higher sodium levels for heavy sweaters.
• Nuun Sport Loading… — Convenient tablet form, perfect for carrying during runs.

Pre-Run Snacks

• GU Energy Stroopwafel Loading… — Solid carb-loading option that’s easy on the stomach.

Practice Checklist

Common Mistakes to Avoid

• Only Practicing with Water: Ensure you incorporate gels and electrolytes into your training.
• Running Empty: Use training runs to practice fueling, not just endurance.
• Waiting Until Taper: Start testing nutrition strategies early in your training cycle.

Conclusion

By incorporating these strategies and products into your training routine, you’ll be well-prepared for race day. Avoid common mistakes by starting your practice early, and make every run a step closer to a successful race.

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