Carbs, timing and a handful of simple swaps that keep you going past kilometre 15.
Food is the cheapest performance upgrade you will ever buy.
Before: two to three hours out
Eat a carb-rich meal with a little protein: oats and banana, rice and eggs, toast and honey. Skip anything heavy on fat or fibre.
During: after 60 minutes
Aim for 30 to 60 g of carbohydrate an hour: gels, chews or even dates. Sip little and often.
Practise your fuelling in training, not on race day.
After: the 30-minute window
Carbs and protein together help you refuel and repair. A smoothie bowl, yoghurt and fruit or a recovery shake all work.
Hydrate
Pale yellow is the colour you want. Soft flasks make sipping on the move easy.
