Race Nutrition – Real Food

by | Dec 1, 2020 | Training Documents

Real Food for Running

Many runners now like to use real food for race nutrition rather than processed sports nutrition products. There are many alternatives to commercial sports gels which contain the appropriate quantities of carbohydrate and have equal benefits to performance. Many runners prefer the taste, consistency and natural aspect of real food compared to commercial and synthetic products. It can be easier to digest and cause less gastro-intestinal issues. You can have a wider choice of real food mid-race for your race nutrition.

The disadvantage of real food for race nutrition is that it can be more difficult to carry and eat during your event.

Real food for race nutrition tends to be more commonly associated with ultra running. There is often a range of real foods available at feed stations on ultra events. Marathon running has more traditionally focused on energy gels. The wider choice and lower likelihood of gastro-intestinal issues mean that it is beneficial in longer events.

The following foods/drinks all contain approx. 30g carbohydrate and are popular choices. As before you should aim for a minimum of 30g of carbohydrate per 60mins and ideally between 60-90g.

  • Energy bars – Check packaging for size
  • Diluted fruit juice – 1:1 with water – 500ml
  • Raisins or sultanas – 40g or approx. one handful
  • Dried apricots or other dried fruit – 40g or approx. one handful
  • Cereal or breakfast bar (gluten free varieties also available) – Check packaging for size
  • 1 x Banana
  • 1 x Slice Malt loaf
  • As well as “natural” foods you can buy non-processed and organic sports products such as Tailwind and other products which claim to be easier to absorb and less processed.

Real food can be consumed under a Traditional Strategy or Little and Often approach subject to preference and convenience.

 

Traditional Approach

EITHER          Time   OR      Equivalent Distance (subject to pace)

45 mins                                  

1hr 30 mins               

2hrs 15mins              

3hrs                           

3hrs 45 mins             

4hrs 30 mins             

 

Little and Often Approach

EITHER          Time   OR      Distance

45 mins                                   5-6miles

Then every 20 mins OR         Then every 2-3 miles subject to pace.