Pre-race checklist #1 – Fuelling & Nutrition

This article is part of a 15-question checklist that every trail runner should consider before their next race.

The questions you need to consider:

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Fuelling & Nutrition

A – Have you figured out what fuelling options work best for you in training? Have you tested your carb and sodium levels to see what works best for your body? And at similar enough lengths to your event? B – Do you have a back-up plan in case your intended nutrition on race day does not go to plan? C – Are you eating and hydrating enough outside of training? Are you spending enough money in order to eat enough? Is your diet rich in vitamins and minerals? Iron? Calcium? Vitamin D? Protein??

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A – Most trail runners are taking in 60g to 100g of carbohydrates every hour, and between 500mg to 1000mg of sodium per hour, depending on individual needs. In rare cases, athletes are pushing up even higher than those numbers, especially after having conducted sweat tests to understand their own sodium needs.

Everyone will enjoy products from different brands. So having stuff that you know works for you is key. Especially in developing a variety of options. If a certain gel or bar isn’t going down well, it’s good to have other options on the table.

B – Even if you’re using your own nutrition on race day, it’s good to have a bit of practice with some of the options available to you at the race day aid stations. If you hit a low point and your nutrition plan isn’t working, it’s important to know how you handle real food options and what else you might be able to try to boost your race back to where it needs to go.

C – This is perhaps the #1 thing that you can do to either enhance your recovery, or completely ruin it. Working with a sports nutritionist may be a great idea in helping you understand where you can expand your diet to get the best outcomes for your body.

Importantly, you can’t worry about the money. I talk about this in my Weekly Newsletter article – The secrets to my recovery in 2025. You need to be willing to spend enough to eat enough, even if that means spending more than you’d like.

One of the biggest game changers for my injury resilience in 2025 has been upping my calcium levels. Working with more and more women & mothers, I’m realizing just how crucial calcium is to this puzzle. If you’re not someone who loves dairy, understanding where you can get calcium in your diet is key to overall bone health and injury resilience. Vitamin D, Iron and Protein are some of the other super key ones you might need to reflect upon more, even within a healthy, balanced diet.

Is there anything I’m missing when it comes to fuelling and nutrition? Let me know below and be sure to check out the other key topics in the checklist!